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mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
beautiful crisp morning here- sunshine and upper 30's, got a glorious 6-ish mile run on one my favorite loops

darling wife has plans for me most of the day, so had to run early :)

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mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
15-ish very tough miles today- 20-ish pound pack and some tough snow conditions- makes for good training though :)

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Grady.J

Lil-Rokslider
Joined
Dec 29, 2014
Messages
228
Location
Coquitlam, BC
Deadlifts 3x5 @ 65%,75%,85%. Got 7 reps on the 85% set.

Superset 4x10 Romanian deads and 4x8 DB bent rows

15 minutes on the stair stepper.
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
3 rounds
8 KB deadlift
8 KB box step ups 24"

Back Squat
5-3-1
70%
75%
80%

75%
80%
85%

80%
85%
90%

3 Rounds
20 KB back lunges (KB in each arm)
20 abmat sit ups
20 1 arm KB press
20 back hyperextensions
20 double russian KB swings (KB in each hand)

Sled Pulls, pick weight, distance, and rounds

Nothing timed today just work through it. That sucked.
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
got a really nice 5-ish mile recovery run on the trails; my legs were definitely fatigued and sore from yesterday's outing, but have learned that an easy run often helps with the soreness- legs feel better :)
 

D_Eightch

WKR
Joined
Sep 10, 2016
Messages
476
Location
North Dakota
Front Squat
Set 1 – 8 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%


"Boat Buddy"
AMRAP 12
In teams of 2
5 Squat Cleans (165/115)
10 Burpees over Bar

Partner B will row 15/12 calories. Once they
complete the row, partners switch. The score is
rounds and reps total of the cleans & burpees.
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
a very nice 7-ish miles on the trails; was supposed to be raining, but the sun decided to shine instead :)

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jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Min 0-5 hand stand holds, either on the wall or free on the floor
AMRAPS
Min 5-10 3 strict chest to bar pull ups, three strict handstand push ups
Min 10-15 5 strict toes to bar, 10 back hyerextensions
Min 15-20 3 ring rows with 3s pause at top, 3 inchworms

15 min AMRAP
15 box jump overs 24"
12 ring dips
9 power cleans at 155#
 

D_Eightch

WKR
Joined
Sep 10, 2016
Messages
476
Location
North Dakota
"Free Bird"
4 Rounds
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders


Performance Care
3 Sets
Single Leg KB RDL x 8-10 per leg
Waiter Carry, 100 ft per arm
 

PJG

WKR
Joined
Feb 14, 2014
Messages
572
5-5-5 press

3-3-3-3 push press

1-1-1-1-1 jerk

BARBELL ENDURANCE

5 sets of:

squat clean+hang power clean+2 jerks

then,

EMOM for 20 minutes:

2 hang power cleans+jerk
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
well my 5-ish mile run turned into a 2-ish mile run, the rain was tolerable, but the wind and rain a little much.......... so went to the gym and hit the weights :)
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Yesterday

3 rounds
8 kneeling strict press
8 1 arm KB press carry

Push press
4x6

21-15-9
Cal bike
KB swings 53#

21-15-9
Cal row
Burpees

21-15-9
Med Ball squat cleans 30#
200m sprint after each squat clean round
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
3 rounds
15 second front squat hold
1 arm farmer carry

Front squats
3 @ 80%
1@85%
3 @80%
1@88%
3@80%
1@91%
10 back squats at 60% front squat max

2 rounds
500m row
15 power snatch 95#
500m row
15 OH squats 95#
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
wife declared date night :) soooooo just a quick bodyweight round robin 4 sets of 40 situps, 40 pushups and 10 pullups
 
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