Re: VelocipedeSalon WOD: Workout of the day
How can a brudda hit the glutes with knee pain?
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
defspace
Been doing leg presses. What a joke. So much weight, so little relationship to actual strength.
Can't wait until I can put a barbell across my back again.
Work up to pistol squats (single-leg squats). Safe, no need for weight on the back. Hard. Easy to add weight (just hold it in your hand) if that's your desire.
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
Derek Raymond
How can a brudda hit the glutes with knee pain?
The bigger question is why do your knees hurt? Possibly box squats depending on the knee pain and Romanian dead lift will target all of the posterior chain. Glute ham raises are great for strengthening the posterior chain without using weight.
Re: VelocipedeSalon WOD: Workout of the day
Slipped in a frozen stream while shouldering a ladder at work (damn those long phone line drops through the woods!). Knee met rock. This will be temporary soreness i'm certain. Are pistols out of the question? Prefer bodyweight and don't have access to equipment other than sandbags.
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
dogrange
Work up to pistol squats (single-leg squats). Safe, no need for weight on the back. Hard. Easy to add weight (just hold it in your hand) if that's your desire.
Good call. They were on the to-do list. Now that I can get both arms out in front of me again, it sounds like they've moved to the do list.
Re: VelocipedeSalon WOD: Workout of the day
2 Full sets: Bear Complex ( low weights)
Trainer: 1X20@120% + alot of endurance pace
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
Too Tall
2 Full sets: Bear Complex ( low weights)
Keep doing these and you'll have to change your name to Too Jacked.
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
Too Tall
Trainer: 1X20@120% + alot of endurance pace
120% of what?
Re: VelocipedeSalon WOD: Workout of the day
Too Jacked was rocking at 20 minutes of 120% of his FTP wattage, I would imagine.
2X75 24kg kettlebell swings + farmer's wals with KB held overhead
Human flag practice - briefly got both legs out on L side, crappily but making progress
5X wall walks (walk hands down wall into bridge), hold 30s bridge, walk back up
2X16 side lunges, as low as possible
7 a.m. work call means no trainer time today.
Re: VelocipedeSalon WOD: Workout of the day
bro day:
squats 5x5 @ 135
seated bicep curl --s-s-- tricep overhead press 4x10
curling bar (2 sets wide grip/2 sets narrow) --s-s-- dumbbell kickback 4x10
cable curl 3x(3x10)
unilateral tricep push down 3x(3x10)
cable 21s.
Master of Puppets Fun-O-Rama
5 min warm up
5 min @ 7mph
30sec 8mph 30sec 8.5mph 60sec walk
30sec 8.5mph 30sec 9mph 60sec walk
30sec 9mph 30sec 9.5mph 60sec walk
60sec 10mph 60sec walk
60sec 10mph
5 min cool down
Re: VelocipedeSalon WOD: Workout of the day
Fitting it in.
15/15 sprints X 20 X 2
20x3 goblet squats
That's all I got.
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
defspace
Been doing leg presses. What a joke. So much weight, so little relationship to actual strength.
Can't wait until I can put a barbell across my back again.
single leg squat on a bosu ball.
then balance on that leg for 60 seconds.
switch legs.
repeat x4 but add 30 seconds to balance each set.
Re: VelocipedeSalon WOD: Workout of the day
120% of my pathetic Functional (tested) Threshold. I'm on a mission to get my FTP close to what it was 8 years ago without drama.
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
Too Tall
120% of my pathetic Functional (tested) Threshold. I'm on a mission to get my FTP close to what it was 8 years ago without drama.
phew, I hear ya! Just finished 8mins of what was once my 2x20 bread and butter. Oh well, felt good to sweat and hurt.
Sure sounds like you're well on your way if you're doing 120% for 20, no? I think that pFTP is selling you short.
Re: VelocipedeSalon WOD: Workout of the day
A-men to that. My ability to throw down is just starting to come around. Feels soooo good.
Quote:
Originally Posted by
defspace
phew, I hear ya! Just finished 8mins of what was once my 2x20 bread and butter. Oh well, felt good to sweat and hurt.
Sure sounds like you're well on your way if you're doing 120% for 20, no? I think that pFTP is selling you short.
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
Too Tall
A-men to that. My ability to throw down is just starting to come around. Feels soooo good.
Toots my ability to throw up is comin' around. I'm afraid to do intervals on the trainer.
Re: VelocipedeSalon WOD: Workout of the day
Quote:
Originally Posted by
false_aesthetic
Toots my ability to throw up is comin' around. I'm afraid to do intervals on the trainer.
That makes you human.
Re: VelocipedeSalon WOD: Workout of the day
60 minutes on treadmill at a brisk walking pace. Get off at each 5 minute mark and do 2 different kettle bell movements or kettle bell and push ups.
It was harder than I thought.
Re: VelocipedeSalon WOD: Workout of the day
75 Pullups in 7 sets, took about 38 minutes. Cutting to 6 sets is next goal.
5X5 pistol quats
3X1 handstand pushups, full range
About 2 hours of bike commuting, Zone 2.
Re: VelocipedeSalon WOD: Workout of the day
Trainer warm up than 30 mins. just below threshold + cool down
! Set Bear Complex (light)
5X5 Dead Lifts (heavy)