Another health and fitness thread anyone?

I got one good ride this week. Other than that, I've been really lazy. Felt pretty good, since i did that race a few days before. Taking this week off. Might get in a hike or two.

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4x2 Power clean pulls superset
4x1Step high box jump

8x2 zercher squat on 1 min rest

4x25 lat pulldown neutral grip ss
4x8 pistol squat

3x8 trx rotations ss
3x20 band pull apart

10x:10 sprint on treadmill at 15 incline :50 rest


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I climbed 232 flights of stairs in 30 minutes this morning on the stair bastard. It's crazy how these high-humidity days affect how much I sweat even when I'm inside an air-conditioned building. I was pouring pretty good. Followed that with some leg workouts - weighted step-ups, split squats, leg curls, leg extensions, calf raises and some farmer carries to finish it off.

My diet has been absolutely atrocious these last few months. I need to get that cleaned up before hunting season gets here. The "you can't out-exercise a bad diet" saying is 100% true! Time to drop a few pounds so I can fit into all that new camo I got last year again.

 

Friday:

Treadmill sprints 10% incline 10 sec/50 sec rest @10.3, 10.5, 10.7, 11.0, 11.0 mph.
Deadlifts 5 x 8 @185, 225, 250, 275, 300
Back Squat 3 x 10 @135lbs
RDLs 3 x 10 @135lbs
Push Ups 3 x 10
Face Pulls 3 x 12 @60lbs

Today:
Treadmill sprints 10% incline 10 sec/50 sec rest @10.3, 10.5, 10.7, 11.0, 11.0 mph.
Snatch 5 x 3 @65lbs
Bench Press 4 x 8 @135lbs
Barbell Row 4 x 8 @135lbs
Push Ups x 25
Pull Ups x 25

 

Today was all back maintenance

10 minute sled drag

4x20 reverse hyper ss
4x20 neck twists resistance band

4x1:00 minute belt squat walk


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234 flights of stairs followed by chest flies, dips, incline dumbbell press, skull crushers and flat bench.

 

4x3,3,2,2 push press ss
4x1 box drop to broad jump

Deadlift
5x5,5,3,3,3

4x60yds farmers carry ss
4x20 yds banded monster walk

Cardio
4x6 each one arm kb high pull ss
4x6 each one arm kb swing ss
4x30 yds heavy sled pull


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Good to see you guys getting after it!

 

It’s been awhile since I posted. Still training the same basic split. Since the half marathon my running has fallen back to once or twice a week. Weight is unchanged, body composition is not where I would like it to be. Not sure what if anything to do about it at this point except to keep getting after it.



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4x25 trx high row ss
4x25 neutral grip bell bench ss
4x25 tri extension

4x10,10,6,6 football bar narrow grip bench

4x12 reverse hyper ss
4x12 each single arm kbell shoulder press

4x max reps banded curl ss
4x max narrow grip pushups

225 bar hold for time


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Terrible eating and travel over the weekend need to crush a week in the gym to clean myself up.

3x4 bbell squat jumps ss
4x1 each side seated turn box jumps

6x2 explosive trap bar deadlifts at body weight on bar 1 min rest between

3x6 pause pull-ups ss
3x6 reverse bbell lunges

3x8 off bench oblique crunch ss
3x15 rear delt raises

5x30 yd sled push sprints


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just 23 seconds of being spot on .........

https://rumble.com/v59qn7v-two-vivi...t-health-expert-advice-should-be-ignored.html

 

this heat/humidity has scaled back my running a tad, did 5mile Fri., 7 miles Saturday... normal weekday runs before work are 3-5miles, 3-4 times wkly ... should be ready for my 13 miles shortly and on a much cooler day than the last two weeks .......... 47 years running, now 66yrs young .......

 

That’s awesome. Great work!


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3 weeks till elk season. Hunting off my back for 5 days.

3x:30 TRX Row hold ss
3x:30 3 position push-up hold (10 sec each position)

5x5 close grip floor press ss
3x15 cross body band raise

3x6 glute ham raise ss
3x8 inverted Trx row underhand grip

3x10 alternate 1 hand incline dbell bench ss
3x20 tri press down

4x 60yds hex bar farmers walk ss
4x :60 alternating tire and sledgehammer


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Active recovery

400meter sled walk

4x20 reverse hyper

Banded Shoulder work

Forearm/grip work

Ruck


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Monday: 45 minute hike with a 20lb weight vest and 25 push ups
Tuesday:

Hang Cleans 5 x 5 @95lbs, 1 min rest
Front Squats 5 x 5 @95lbs, 1 min rest
Barbell Rows 5 x 5 @95lbs, 1 min rest
High Pulls 5 x 5 @95lbs, 1 min rest

Today:
Bench Press 5 x 5 @155lbs, 1 min rest
Rope Face Pulls 5 x 12 @60lbs
Push ups x 25

 

Squat day. One of favorites and also one I fear now with back injuries… TINAGDTBAP

3x6 heavy kb swing ss
3x1 each side rotational ball slams

5x5 squat ss
3x5 rolling groin stretch

3x10 heavy side bend ss
3x6 lateral lunge

4x5 tire flips ss
4x30 yds backwards sled drag


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CrossFit games this weekend. Lazar dukic drowned in the first event which is wild. I don’t really do cross fit but really enjoy watching the competition


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Lazar ducic drowned. I imagine there will be a complication that caused it bc he has competed in longer swims last CrossFit games and was obviously fine. The sad thing was there was an obvious problem that ppl saw from the shore (someone even dove in to try and help) but the lifeguards were with in 25 meters on paddle boards didn’t notice. Good competition but it definitely left a haze over the competition and I think it would have been better to have cancelled


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