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Thread: VelocipedeSalon WOD: Workout of the day

  1. #81
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    Default Re: VelocipedeSalon WOD: Workout of the day

    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
    Andy Cohen

  2. #82
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    Default Re: VelocipedeSalon WOD: Workout of the day

    https://www.youtube.com/watch?v=-Zlmf54i5M8

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

  3. #83
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    Default Re: VelocipedeSalon WOD: Workout of the day

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

  4. #84
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    Default Re: VelocipedeSalon WOD: Workout of the day

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

    90 min z2 this evening
    Brian Littlefield

  5. #85
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    Default Re: VelocipedeSalon WOD: Workout of the day

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

  6. #86
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    Default Re: VelocipedeSalon WOD: Workout of the day

    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.

  7. #87
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    Default Re: VelocipedeSalon WOD: Workout of the day

    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
     

  8. #88
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    Default Re: VelocipedeSalon WOD: Workout of the day

    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.
     

  9. #89
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    Default Re: VelocipedeSalon WOD: Workout of the day

    75 minutes. 1600'

    the goal is

    SO FAR AWAY

  10. #90
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    Default Re: VelocipedeSalon WOD: Workout of the day

    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

  11. #91
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    Default Re: VelocipedeSalon WOD: Workout of the day

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

    More planks / core
     

  12. #92
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Glad you liked the rows:)
    Brian Littlefield

  13. #93
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    Default Re: VelocipedeSalon WOD: Workout of the day

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


    my small corner of the poetry world:

    http://robertleekendrick.net

  14. #94
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    Default Re: VelocipedeSalon WOD: Workout of the day

    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.
     

  15. #95
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Lionel View Post
    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.
    Andy Cohen

  16. #96
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    Default Re: VelocipedeSalon WOD: Workout of the day

    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.
     

  17. #97
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Today :

    Lifted a lot of heavy weights

    Tomorrow:

    Same
    Falling from high places, falling through lost spaces,
    Now that we're lonely, now that there's nowhere to go.

  18. #98
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    Default Re: VelocipedeSalon WOD: Workout of the day

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

  19. #99
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Yesterday:

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

    Hopefully tonight I get an hour on the rollers.

  20. #100
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    Default Re: VelocipedeSalon WOD: Workout of the day

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

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