Today's Workout Thread

[neehooya]

Hey gents,

Today's WOD was a good one, called a Chipper.
Wondered for a minute or two why would someone call a workout that?
Here is the answer:
15 barbel cleans @ 135lbs
30 toes to bar
30 box jumps
15 muscle ups (scaled to 2 pullups and 2 ring dips)
40 push presses @40lbs dumbbells
30 double unders
15 thrusters @135lbs
30 pull-ups
30 burpees
300 ft of overhead walking lunges @45lbs

chip chip chip one at the time!

[AZBronco]

3 miles at 8:30 pace. Did some walking to cool down and get to 30 minutes.

[Thug]

A 7km run before work with 145m of ascent.

[eddy79]

Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min

Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 65 x 10 x5 @1min

Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min

Meant to up reps on squats and dips but forgot. Made reps on incline curls again so will up weight for all next week. Also made reps on ez bar curls this week

[Thug]

A 9.5km run this morning.

[Thug]

A 12.3km run yesterday with the GF.

I've drawn up my training plan for the next 6 months based on the races I've entered and it looks like there will be a couple of changes of shoes with all the mileage planned.

[eddy79]

Db bench press 40kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min

Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 12.5kg x10 x5 @1min
Side lat raise 17.5kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 190kg for 15 sec x 4

Made reps on incline presses again this week. Will start aiming for 3 weeks if making reps before upping weight. With the reduction in rest I'm left far more drained from training.

[Cincinnatus]

25 mile bike ride yesterday with 1350 feet of climbing.

[eddy79]

Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating

Made reps on barbell rows and pulldowns

[Leatherstockiings]

Today's gym session:

Dead lifts 3x10
Bench press 10,10, 4 Went to failure on last set.
Battle ropes 3x 30 seconds
Tricep pushdowns 3x10
Kettlebell squats 2x10
Tricep Kick Backs 3x8
Swimmers Press 2x10