VelocipedeSalon WOD: Workout of the day

[Burnette]

Today was shoulder/traps/biceps day, always starting with abs and back.
I made gains in the standing overhead press and upright row. Last week, I used dumbbells and descended in weight each set.
This week I used straight bar where I could and ascended in weight.

Standing Straight bar overhead press- 3 sets, 12X10X8
Standing Dumbbell lateral raise- 3 sets, 12X10X8
Standing Straight bar upright row- 4 sets, 12X10x8X6
Dumbbell Trap shrugs- 3 sets, 12x10X8
Standing Straight bar curls- 3 sets, 12x10X8
Standing Dumbbell hammer curls- 3 sets low weight for reps 12X12X10

Tomorrow, back on the bike/rollers for the 5X5 for an hour intervals I did yesterday.

[dogrange]

1 hour Zone 2 on the trainer

5, 6, 7, 8 Pullups (recovering from overdoing it in "75 pullup challenge", plan to keep rehabbing shoulder and build back up to 75-100 reps over next 2 months or so)
3X12 side lunges
5 handstand pullups (half reps, warmup), 2X1 full handstand pushup
2X6 window washers

[MarkC]

Monday - rest day (did weights and core routines)

Tuesday - three sets 8 min each set 30 sec on / 30 sec off (not all out, just 110-115%)

Wed - Power test to set Spring training targets and set baseline. Decent result. Was a bit off due to allergies but hit numbers similar to last few seasons and on a different type of work load so far. Hoping to see a nice pop as I start to sharpen for race season. First TT is 5 weeks out and then weeks 8, 9, 10 are a three race block I'd like to do well in. My target block of races is July/August this season so things have time to develop.

Almost spring... Almost spring...

[DOOFUS]

yesterday:

90min @ 80%
10min easing it down


today:

1 hr recovery

[hmai18]

Last night:

15m warmup with a few accelerations and 1m at 120rpm
3m, 5m, 5m, 5m, 3m, vo2max on a nice dirt/gravel uphill
20m cooldown.

[Too Tall]

Took 4 days off weights.

Trainer - 40 min. 65%'ish and 20 mins. CP20

2 full sets Bear Complex

[Matthew Strongin]

Pull up bar and mirrors went up this week. Home gym is one strip of rubber flooring away from being done.

Yesterday
- 1:45 Z2 in perfect weather
- squats 4x10
- deads 4x10
- cleans 4x10
- pull ups 4x10
- core stuff

Today
- 30 minutes of Z1 to see if I got a new saddle in the right spot. The saddle shootout resumes.
- 30 minutes of left leg clutch drills. Stupid traffic.