VelocipedeSalon WOD: Workout of the day

[dogrange]

1.5 hours Zone 2 on the trainer.

Later:
2x50 24kg KB swings with overhead farmer's walks (warmup)
5X5-10 count front lever (only one leg extended, working up to full lever)
4X10-15 side cossack lunges, xtra low
2X4 Window Washers
3X5-10 count human flag (one leg extended, working up to full flag)
a few pistols just to test how mobile I'm feeling in hips/knees/ankles today (pretty mobile!)
Assorted rolling and stuff

[Chad]

10 reps of each movement per round. I think I did five rounds and I was burnt.

[Too Tall]

Chad - Good stuff. Do some burpees. They are right up your alley.

[Northern9]

Spent most of the day chasing my 3 yr old around:)

90 min z2 this evening

[Northern9]

BP 155x4, 185x4, 195x4, 220x4
Dynamic squat EMOM 10x3 @ 185
Barbell row 5x10 @ 205

[Too Tall]

Dewd. Nice barbell row. Had to look that up. Will add it to dead lift day.

(Friday)
3 mile coached running (Chi running guru pal-o-mine. Fixed some things)
2 hrs. 29'r singlespeed muddy trails and hill sprints.

[MarkC]

Friday

75 minute ride with 1x40min high tempo (kids call that sweetspot nowadays)

9 minutes of planking (1x3, 1x2, 4x1)

Couple circuits of my single bar weight workout (rows, tris, press, curls, clean and jerk).

Planks and lifts done in the morning, ride done early evening

--Mark

[swt]

DL 280x10 315x5 355x3 355x1
Deficit DL (on 3" plastic aerobics platform) 225x5 285x3 295x1
Landmine rows(not counting bar weight) 135x10 180x5 180x5
4x 6 pullups
4x 16 pushups

Going to JRA for about an hour this afternoon.

[false_aesthetic]

75 minutes. 1600'

the goal is

SO FAR AWAY

[Too Tall]

Dead Lift Day
Barbell Rows (thanks alot pal ouch)
1.5 hrs. 230'ish watts lots of 1 min. 320'ish watts out of saddle
Done

[MarkC]

90 min roller ride today with some high cadence work and another 60 min tempo (70% FTP ish...)

More planks / core

[Northern9]

Glad you liked the rows:)

[DOOFUS]

5 x 4:00 @ 110%, then 2 sets 10 x 30-30

[Lionel]

Am I the only one finding this thread utterly boring ?

Heading back to the ride reports to see if Houston posted a great looking picture.

[dogrange]

Am I the only one finding this thread utterly boring ?

Heading back to the ride reports to see if Houston posted a great looking picture.

Lionel, you silly goose, this thread is not for you! If I was riding in Cali and then in Provence, I wouldn't be interested in workout shit either, I'd probably just ride about and let the workout fall as it may. Unfortunately, living in Chicagoland I gotta keep this shit interesting somehow, and reading about other people's workouts helps, albiet in a minor way.

[Matthew Strongin]

The feel for the movements is coming back so I upped the weight a little today.

3x10 each of squats, deads, rows, bench and overhead press.
Followed that with core work and some stretching.

I think I could pretty easily keep upping the weight on the squats, deads and rows as my form comes along. My collarbones are not happy with the bench or overhead pressing movements, though, so I suspect those will never be back near my former maxes. But if I could hit 75% of my former squat and deadlift PRs I'd be stoked. I doubt I'll ever surpass them again, but that's ok. I'm faster on the (road) bike now than when I was that big.

A couple more weeks and I'll start bringing back some cleans and a modified bear complex to protect my shoulders. And we'll hopefully get the pullup bar set up soon, which will open up a slew of other options.

[TJ]

Today :

Lifted a lot of heavy weights

Tomorrow:

Same

[Too Tall]

3 Mile run 3/4/ouch
1 mile cool down
Squats
Bench

[false_aesthetic]

Yesterday:

5x8 shoulder press
5x8 scaption
5x8 lateral raise
5x5 squat @ 185
5x5 DL @ 205

Hopefully tonight I get an hour on the rollers.

[Northern9]

Squat 255x3, 290x3, 310x3, 330x3
Dynamic BP EMOM 10x3 @ 145
Pull ups 75 reps in less sets than last week