What is your workout today? page 21

[slowcooker]

snatch grip dead-lifts - 4 x 2 then 2 x 4
speed dead-lifts 8 x 1
dragon flags 3 x 12
dumbbell lunge walk 3 x 7
suitcase dumbbell dead-lifts 3 x 10

and then ran a mile barefoot in the park

[Fury22]

25 May:
Snatch 190x1 195x5 singles 200x1
Clean & Jerk 230x1 235x1 240x6 singles 245x1
Back Squat 295x1 300x1 305x5 singles 230x12
Bench Press 185x5,5,5 190x3 195x3 200x3 210x2 215x1 225x1
Bent Over Kettlebell One Arm Row 88x8,8,8 55x25

26 May
Kettlebell Swing 55x50, 40, 30, 20, 10
1 Arm KB Snatch 35x8,8,8,8
1 Arm Swing 35x25,25
1 Arm KB Clean + Squat + Press 44x6,6,6,6 (each side)
Clean Style Deadlift 275x8,8

[Mainer]

Deadlifts 2 heavy sets x 8 reps
Atlas Pushups 2 sets x 12 reps
Body Rows with TRX System 2 sets x 12 reps
Front and side bridges 20 seconds each x 2 sets
Curl ups 12 reps x 2 sets
abduction and adduction for hips using bands and pilates ring 12 reps x 2 sets
No rest between sets.
hang for 20 seconds from bar to wind down and stretch out.

[primal_jessjane]

Hey fellow Mainer! I'm glad to be back up here in vacationland for the summer, what beautiful weather :-) Also... what is an "atlas pushup"???

WOD yesterday:
biking + swimming + trampoline :-)

WOD today:

Mobility Drills:
15 front-to-back leg swings
15 side-to-side leg swings
15 4-part squat stands
10 fire hydrants
10 reverse lunges + twist
10 flat-footed mountain climbers
15 hip extensions
10 wrist rotations
10 prayers
5 thoracic sit-ups + tennis ball
10 quadruped rotations
10 leaning quadruped rotations
5 chair mobilizers
10 wall dorsiflexions
10 dorsiflexions + tennis ball
30sec foot rolling
10 shoulder dislocations
10 pull-up retractions
10 wall slides

Cardio:
~40min. mountain biking .. The trails here are AWESOME! What a great time. Wish my friend enjoyed herself more... :-(

Strength:
10x5 push-ups
3x5 pull/chin-ups
8x3 one-legged pike presses

Skill Training:
dragon flags on a picnic table bench
L-tucks on a chair

I am trying to get more into calisthenics, if and when my back says yes...

[Mainer]

Holly crap Primal Jess that's one wicked hard workout you got going on there. Welcome home, weather has been absolutely beautiful! Make sure to support our local fishermen and enjoy some lobster while your back.

Atlas pushups are where you perform a pushup between two benches, it really puts a good stretch on and provides good range of motion. You can make them as hard as you like by changing the leverage. They were created by Charles Atlas as I understand it.

Enjoy our summer.

[Vick]

cut the lawn

[primal_jessjane]

Mainer, all those exercises are just mobility exercises... They're not painful at all ;-) Actually quite nice. I thought I'd list them to make it easier and maybe influence some other people to give them a shot. I took them all of from a post by Mark on here. Really good stuff. :-) ... I'm not a huge fan of lobster actually, I'd rather go for some other seafood, but I will have to indulge in a lobster dinner at least once while I am here of course.. ;-) Aha, Atlas Push-ups, I know what those are then. Sounds rugged!

[Mainer]

Primal_Jess: They are rugged if you really get into them.

There's all sorts of good seafood as you know Primal Jess. I love all of it, especially scallops wrapped in bacon!

Mountainbiking is on the agenda tomorrow at Ragged Mtn (Snowbowl Ski Area). Nice panoramic views of Penobscot Bay at the top, should post a pic sometime, views can't be beat!

Hey Vick, I hear ya on the lawn, had to do that on Monday, that's one workout I don't enjoy.

[jedward2]

I did D1 L1 from simplefit.org . I got this from Cheapo and after 6 months or so he's pretty ripped. I usually am doing P90X for 70+ minutes. This was 20 exhausting minutes but so worth the time.
Day 1 is as follows:
max rounds in 20 min
1 pull-ups
2 push-ups
3 squats

[Nasno]

3.5 mile run this morning
Moved some heavy things slowly before work by installing some air conditioners.
Hour of grappling at MMA class tonight