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Thread: VelocipedeSalon WOD: Workout of the day

  1. #141
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    Default Re: VelocipedeSalon WOD: Workout of the day

    How can a brudda hit the glutes with knee pain?
    Cottage cheese for dinner, Greek yogurt for dessert, eat that everyday an' it will make your butt hurt.

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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by defspace View Post
    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.

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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Derek Raymond View Post
    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.
    Brian Littlefield

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    Default 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.

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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by dogrange View Post
    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.

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    Default Re: VelocipedeSalon WOD: Workout of the day

    2 Full sets: Bear Complex ( low weights)

    Trainer: 1X20@120% + alot of endurance pace

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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Too Tall View Post
    2 Full sets: Bear Complex ( low weights)
    Keep doing these and you'll have to change your name to Too Jacked.

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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Too Tall View Post
    Trainer: 1X20@120% + alot of endurance pace
    120% of what?

  9. #149
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    Default 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.

  10. #150
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    Default 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
    elysian
    Tom Tolhurst

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    Default 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.

    Nick

    “If today is not your day,
    then be happy
    for this day shall never return.
    And if today is your day,
    then be happy now
    for this day shall never return.”
    ― Kamand Kojouri

  12. #152
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by defspace View Post
    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.
    elysian
    Tom Tolhurst

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    Default 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.

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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Too Tall View Post
    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.

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    Default 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 View Post
    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.

  16. #156
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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by Too Tall View Post
    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.
    elysian
    Tom Tolhurst

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    Default Re: VelocipedeSalon WOD: Workout of the day

    Quote Originally Posted by false_aesthetic View Post
    Toots my ability to throw up is comin' around. I'm afraid to do intervals on the trainer.
    That makes you human.

  18. #158
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    Default 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.

  19. #159
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    Default 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.

  20. #160
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    Default 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)

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