Wod

[trailblazer75]

Thursday was more strength testing

5 min row warm up
45 seconds work 15 seconds rest

2 rounds theough
10 band dislocations
10 band overhead squats
10 toe tap push ups
15 jumping jacks

Movement prep
3 rounds
8 thrusters
12 band lat pulls
15 band fire hydrants

Block 1
10 minute clock
At the top of every 2 mins, do 5 back squat. Add weight each round until you find 5 rep max.
5x135
5x185
5x225
5x275
5x315

Block 2
Same as block 1 but do weighted pull ups
5x190 (body weight)
5x40
5x60
5x70
5x80 (total of 270 lbs)

Block 3
Same as blocks 1/2 but do strict press
5x95
5x115
5x135
5x155
5x155

Finisher
3 rounds for time
10-8-6-4 downward pyramid
60 lb split squat
60 lb DB push up pull through
Toes to bar

I got 7:31

Yoga cool down.

 

[Marty]

I’ve got 4 days on the mountain tough program and then I’m gonna try this!

How'd it go for you?

 

[trailblazer75]

How'd it go for you?

I honestly forgot to do it. But I said I would so I will.

 

[Marty]

Started the pre-season prep on MTNTOUGH

2 round warmup
5 minute row
10 toe-pull squats
5/5 hamstring rockers to world's best
10 band dislocations
10 band good mornings
5/5 box shin lifts

3 rounds
10 DB RDL
10 plyo push ups
10/10 jump lunges
20/20 lateral band walks

10 min timer
At the top of every 2 minutes do 5 reps working to 5 rep max, rest the remainder of the 2-minute section

Deadlift
5x135
5x225
5x315
5x365
5x365

2-minute rest

Same scheme for bench press
5x135
5x185
5x225
5x245
5x265

Same scheme for barbell lunges (I could def do more weight here but the movement is weird to me for "strength" work, I'd rather just squat...just trusting the process).
135x5
135x5
155x5
155x5
175x5

6 minute timer, every 2 minutes complete 1 round
15 KB swings at 65#
10/10 SA DB seated press 45#
Dead hang the remainder of the time (generally about 45-55 seconds)

Yoga cool down.

Moved some solid weight #s. Well done!

 

[TripleJ]

For Time:
-60 cal ski erg
-100 double-unders
-50 box step overs (20") w/ single 50# DB
-100 double-unders
-500m run
-60 cal row
-100 double-unders
-50 box step overs (20") w/ single 50# DB
-100 double-unders
-500m run

 

[Marty]

Overnight Bear Hunting Trip with one of my kiddos. Roughly 12 miles; unknown vert. Found a sow with cubs, no boars. Then family camping for the weekend. Used the 27th as a rest day then got back into it this morning.

• Warmup
• Block 1: 3 sets of 5x reps (be explosive and fast!)
  • Benchpress #185
  • Kettlebell Swings #97
• Block 2: 3 sets of 5x reps
  • Single Arm KB row #97 ( 5 each arm, focused on full range of motion)
  • Box Jumps: 39" box
• Block 3: 3 sets of 10x reps
  • GHD Situps
  • Medicine Ball Slams #20
  • KB plank saws #26, #35, #45 (10 each arm)
• Old Man Knee work
  • 10 minutes reverse walk on treadmill: 15% incline at 1.8 speed

 

[brca005]

3 rounds of 5R/L - 3R/L - 1R/L:
KB thruster
Rack squat
OHP

 

[trailblazer75]

How'd it go for you?

I’ve decided, next team training with the boys I’ll make us all do this to see where we’re at.

 

[trailblazer75]

Pack work Friday
5 minute row
45 secs work 15 rest

2 rounds
15 air squats
10 rocket push ups
5/5 sliding squats
5/5 Dino kicks
20 second dead hang

Busy in
Wear a 58 lb pack, treadmill set on 10% incline
40 lb kettle bell always in one hand, always below the waste, switch as much as you want
.25 mile for time (5:31)

For time wearing a pack (58#)
200 Walking lunges
150 renegade rows
100 later box step overs
50 pack get ups.

I broke it out 20/15/10/5 for 10 rounds. 35:09


Buy out.
With the pack on and 50# per hand, farmer carry .25 mile. Every time you put down the weight, do 10 pack squats

7:01 with 50 squats.

 

[Cant hit em]

1.5 mile wieghted vest

Dead lifts
5x3 #315

Every 1:30 x5 sets
Squat clean #185
100m farmer carry #50 kb
Squat clean #185


Sent from my iPhone using Tapatalk

 

[Marty]

• Warmup
• 3x Rounds of Continuous Work (find a steady pace and keep moving through the workout)
  • Assault Bike: 10 Calories
  • Weighted Pullups: 5x perfect controlled reps with #45
  • Bulgarian Split Squat: 10x slow and controlled reps per leg; #45KB held
  • Reverse Sled Drag: ~#300 for 50 feet
  • Weighted Pushups: 15x perfect reps with #45 plate on back
  • Farmer's Carry: 2x #100 dumbbells for 50 feet
• Spend about 15 minutes post workout stretching, foam rolling, etc.

Cheers, it's Friday!

 

[brca005]

6 rounds:
KB swing x6
KB swing clean x6
KB swing squat x6
KB overhand row x6
KB underhand row x6
KB push up x6

 

[mtwarden]

14 miles (2400') w/ my wife and Tiny Elvis—my pack was about 35 lbs, my wife's about 9-10 lbs—she only goes if it's going to be full on comfort .

We experienced a crazy thunder storm last night—the chance for rain in this area was zero, probably dumped over an inch in an hour! Tiny Elvis was not a fan of the storm.

 

[Cant hit em]

Strict press 5x5 #135

20 minute emom
1-8 push press
2-10 kb swings
3-20 dubs
4-10 push ups

 

[Moccasin]

Had the sickness Memorial Wknd so…

Murph @ 46:59

 

[mtwarden]

4 miles (400') with Tiny Elvis

 

[brca005]

5 rounds of each:
KB swing x5
KB deadstop swing x5
KB swing x5
-----
KB row x5/side
KB OHP x5/side
-----
BW squat x20
Push ups x20

 

[sargent]

1 mile yesterday.
3 miles today.

 

[trailblazer75]

Pickleball with my lady friend for active recovery

 

[mtwarden]

4 miles (500') with my wife and Tiny Elvis in some much needed rain!

strength train this afternoon Wendler deload week
5 rds/1 min rest between
squats x 5@70%
bench x 5@70%
pullups x 12