Wod

[sahunter06]

Nerve damage from a brachial plexus/AC joint issue. No tears so no surgery just medrol dose pack
Hopefully numbness and tingling subsides. It’s hurting my strength with any sort of push movements.

Push Monday

Pull day- no strength issues with pulling
Compound sets
Seated cable row 20/18/15/10 180/210/230/250
Front pull-down 20/15/12/10
40yd x 6 suicides after each compound set

Compound sets
Bentover barbell row 18/15/12/10 115/165/165/185
Reverse hypers 25/25/20/18 25# plate
Suicides 40yd x 6 between compound set completion

Seated rear delt flys 20/16/16/12
Preacher bench cable curls 25/18/15/10
Suicides b/t both sets

Barbell rev grip curls 15/12

 

[InkedElkSlayer]

Nerve damage from a brachial plexus/AC joint issue. No tears so no surgery just medrol dose pack
Hopefully numbness and tingling subsides. It’s hurting my strength with any sort of push movements.

Push Monday

Pull day- no strength issues with pulling
Compound sets
Seated cable row 20/18/15/10 180/210/230/250
Front pull-down 20/15/12/10
40yd x 6 suicides after each compound set

Compound sets
Bentover barbell row 18/15/12/10 115/165/165/185
Reverse hypers 25/25/20/18 25# plate
Suicides 40yd x 6 between compound set completion

Seated rear delt flys 20/16/16/12
Preacher bench cable curls 25/18/15/10
Suicides b/t both sets

Barbell rev grip curls 15/12

No surgery is good news, but injuries or illnesses that get in the way just suck.

I recovered from knee surgery in the winter of 21 real quick. This winter, I specifically made the decision to back way off on my squats due to some back issues, then I proceeded to have about 3 different annoying, nagging injuries on other body parts over a few months.

About all you can do is listen to your body and keep some sort of routine no matter what. Good luck.

 

[Desk Jockey]

fronts squats 5x2 at 80% of 1rm. E2OM. Pause at the bottom if you can.

18-15-12-9-6-3 shoulder to overhead @115# with 200 meter run after each set. short but intense.

I felt like I was doing good. I was able to do all to shoulder press sets unbroken. Slow on the run and ended up getting lapped by an 11 year old twice toward the end. Dang. Getting old sucks.

 

[rharbaugh]

3.5 mile run


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[Rusty Shackelford]

5 min warmup

OH Squat every 1:30
2x5@60%
2x5@65%
2x3@75%
1x5@60%

Squat Snatch EMOM for 9 mins
Min1 2@65%
Min2 1@70%
Min3 1@75% and repeat

Snatch pull every 2min
3x5@95%

MetCon for time
2 rounds
40kcal row
30 air squats
20 seated strict press
2 min rest, then do one more round (3total)

Today was a struggle. I’ve been trying to monitor my calorie/macro intake and found that I eat way less than I need to to maintain current weight and build muscle. I didn’t eat enough yesterday and I felt it today, like my tank was half full. Oh well something to work on.

 

[state637]

Conditioning
For time:
100 Double Unders
75 KB/DB Deadlifts (70# KB)
50 Walking Lunges with DB Farmer’s Carry w/ 2 DBs (50’s)
25 Dumbbell Box Step-Overs w/ 2 DBs (50’s)

 

[TripleJ]

Every 2:30 for 2 sets:
8 back squats @ 80%

10 Minute AMRAP:
-5 push jerks @ 135#
-10 toes to bar
-5 box jump overs 30"

Tabata plank holds

 

[InkedElkSlayer]

Shot first thing this morning before the heat waves and shadows. Did my usual 700vert hike with 40lbs mid morning.

 

[mtwarden]

12 miles mtn biking with my wife this morning; some really taxing stretches

 

[dtrkyman]

Balance work and abs warm up.

Legs ,squats, presses, step ups with kettle bells, lunges carrying dumbells and extensions, folwed that up with 30 minutes on a stationary bike, that seat on it sucks!

Started a routine to accomplish a pistol squat, not even close yet! I have always had great agility and was quick, strength not so much.

 

[FlyAK]

Been gone for a while. Had a work trip for a month, then helped a friend move a piano and re injured my back (had surgery last Nov). I had no idea pianos were as heavy as they are; even small ones!

2 mile run
4x15 toes to bar
3x12 DL (super light weight)
50m sled push
1 min plank
100m sled push
1 min plank
150m sled push
1 min plank
3x50m farmers carry
3x50m walking lunges
1/2 mile run

 

[sargent]

2 miles today.

 

[rharbaugh]

4 mile run


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[TripleJ]

3.5 miles (610') with a 50# pack this morning

 

[mtwarden]

5 miles (700') w/ a 50# pack; Tiny Elvis didn't carry anything

 

[state637]

13.2 mile run

 

[InkedElkSlayer]

With these tags my bride drew, I’ve been prioritizing shooting with her when it’s cooler and and then fitting in PT whenever.

10 sets of 5, no rest
Squat- 45/95/135/185/225/275/295/315/335/345
Counterbalance Squat- 10/10/20/20/25/25/30/30/35/35

3 sets, 1min rest
20in DB Step Up- 40s x 10ea
DB Walking Lunge- 40s x 10ea

3 sets, 2min rest
Farmer’s Carry- 75/85/95s x 1min

 

[dtrkyman]

Gosh the gym is boring!

Balance work and cardio warm up.

Chest, flat,incline,decline bench and finished with the peck deck machine.

Hit the rowing machine for 3k meters and the elyptical for 30 min.

Think I will hit the trail early before the heat tomorrow!

 

[FlyAK]

3x12 db incline bench
3x10 pull-ups
3x12 dips
3x12 straight bar curls

 

[T-town]

Yesterday. 45 minute F3 workout consisted of:

1/2 mile run
45 dips
45 squats
15 minutes of nonstop hill work with ladder increasing reps. Sit-up at the bottom, then sprint, bearcrawl or lunge the hill. Burpees or jump squats at the top.
1/4 mile run
15 minutes of another ladder working up with pushups, donkey kicks on the wall and Russian twists( American hammers).

Humidity has been 98% and temp 78-80 right at daylight all this week.