Wod

InkedElkSlayer

Well Known Rokslider
Joined
Jan 8, 2022
Messages
349
Location
Western Montana
Hammys are sore from the sprints yesterday…

Of course it’s Leg day today:
4 warm up sets
Squats/Calf Raise/Plyos-45/95/135/185

2 sets plyos, 5ea
36in box jump
40bs scissor lunges
35lbs front jump squats

Squats- 3 rep sets from 225 up to 405

Bench Squats- 295/305/315 x 20/15/12

2 sets
Hack Squat-205/225 x 10/8
OH Barbell Lunges-65/85 x 7ea
DB calf raise-25x6

DB Step Ups- 40s x 15ea
DB Lunges- 40s x 15ea

My taller than I am 17yr old did 205 for 20 with good form. Good morning today
 

JasonWi

Well Known Rokslider
Joined
Jul 3, 2012
Messages
936
Location
Salem, Oregon
6 x 20 yard 176# tire flips
4 x 15 stiff legged DB deadlifts 70-90#
4 x 10-12 wide grip lateral pulldowns 100-145#
4 x 15-20 rope handle face pulls 25-40#
4 x 10-14 DB military press 25-40#
4 x 10-15 DB bicep curls 25-40#
4 x 15 DB tricep extensions 25#
3 x 15 front raises 25-35#
3:00 battle ropes (2 sets)
 

sahunter06

Well Known Rokslider
Joined
Feb 5, 2021
Messages
346
Location
GA
Chest/shoulders/tris
Dips 4x15 failure ( 2 sec eccentric )
Smith incline press 5x18/10/10/8/18
db barrel press 4x15 45/55/65
db lateral raises 4x15 failure
French press 4x12-15 135/155/185
db skullcrushers 4x15 20/25
db shrugs 4x20 75/75/80/80
Cable one arm horizontal exts 4x15-20

Suicides between each set 4x40yds
 

FlyGuy

Well Known Rokslider
Joined
Aug 13, 2016
Messages
1,986
Location
The Woodlands, TX
EMOM6:
- 5 weighted strict pull-ups (10# med ball)
- :45 second plank hold (elbows)



Strict press - [email protected]%
(I actually improved my PR by 7 lbs today! Whoop whoop!)

Airborne Lunges - 4x8 (each leg)



WOD - EMOM12:
- 10 DB Alt Plank Rows (50/35#) (EC), then KB swings (62/44#) for reps with remaining time.
- 10 Dbl DB box step ups (50/35#; 24/20”), then DU for reps with remaining time.

(38RX, I did terrible in this one. Those heavy/high box step ups were awful. It was all I could manage to just finish the 10 reps inside of the minute. I got ZERO double under reps the entire WOD)


Sent from my iPhone using Tapatalk Pro
 

InkedElkSlayer

Well Known Rokslider
Joined
Jan 8, 2022
Messages
349
Location
Western Montana
Friday-
2.5mi. run with 400vert

Tris/Back/Abs

4 sets, no rest
Close Grip Bench-45/95/135/185 x 20 down to 10
Dead-45/95/135/185 x 12
Fat Bar Pull x 8
Weighted Frog Kick-10 x 15

5 sets, no rest
Deadlift-225 x 10
Pull Up- 15
Dip- 45 x 15
Weighted Decline Sit Up- 10 x 15

19 min flat on the circuit. Pull ups are usually my strength, not so much today. Red lined on them and had to take a break on them during sets 4/5.
 

JasonWi

Well Known Rokslider
Joined
Jul 3, 2012
Messages
936
Location
Salem, Oregon
4x15 seated single leg extensions 45-70#
2x15 20” box step ups 35-45# sandbag
6 sets of decline barbell bench press 135-275
4x16 sets of hanging leg raises
6 x 40 yard farmers carriers 110# total (55# sandbag each hand)
2 rounds of 12” side box step ups 5:00 total
3 x15 oblique twists
4x25 cable tricep extensions

Last night 25 arrows from 25-45 yards. All but three were inside the 6" spot I shoot at as my kill zone. Trying to learn my trajectory on off yardage shots and either pin gap or holding high/low with the pin. 2415 arrows shot for the year and I'll break my season goal of 2500 next week.
 

FlyGuy

Well Known Rokslider
Joined
Aug 13, 2016
Messages
1,986
Location
The Woodlands, TX
Max strict pull-ups
(10.5; not my best but almost back to my pre-heart surgery max of 11. A year ago it had dropped down to 8)


Deadlifts - [email protected]%

Strict HS push-ups - 4x10
(scaled depth with 25# plate and an abmat. Getting better but still have a ways to go)

WOD - For Time (18min cap):
- 50 Wall Balls (20/14#)
- 50 Sit-ups
- 50 Cal Ski
- 50 Deadlifts (195/135#)
- 50 Toe-2-Bar

(213 RX, the deadlifts smashed me. I was worried about the T2B but they weren’t that bad since I only had :90 left on the clock when I finally go to them! . But, my RX streak continues and man that’s a lot of fun. 11/11 now. I know it will end soon but damn it’s nice to be back!)

Then 20 arrows at 38 yards


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mtwarden

Well Known Rokslider
Joined
Oct 18, 2016
Messages
6,536
Location
Montana
kicking some butt boys, keep it up! :)

12 miles and 3700' of gain (all in the first six miles- definitely some zone 3 stuff happening!) with Tiny Elvis

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jofes

Well Known Rokslider
Joined
Jul 23, 2014
Messages
200
Trying to get ready for the sheep hunt... I did this and was able to breathe through my nose for most of the workout. Trying to figure out if I should go at a higher intensity or just start increasing time...
Screenshot_20220702-073941.png
 

mtwarden

Well Known Rokslider
Joined
Oct 18, 2016
Messages
6,536
Location
Montana
Trying to get ready for the sheep hunt... I did this and was able to breathe through my nose for most of the workout. Trying to figure out if I should go at a higher intensity or just start increasing time...

Time on your feet for the win :)

Obviously a little extra intensity mixed in is good, but nothing will trump time on your feet.

If you haven't already, check out Uphill Athlete- they have a couple of books, but almost all of their content you can find for free on their site. cliff notes- build the base!
 

jofes

Well Known Rokslider
Joined
Jul 23, 2014
Messages
200
Time on your feet for the win :)

Obviously a little extra intensity mixed in is good, but nothing will trump time on your feet.

If you haven't already, check out Uphill Athlete- they have a couple of books, but almost all of their content you can find for free on their site. cliff notes- build the base!
I just finished the book two days ago! Awesome info, I wish I had read it 12 months ago lol. I've realized I was going too hard lifting weights and need more cardio, I figured I might as well do it all with the pack on with the limited time remaining.
 
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