What's your workout today?

Elliptical
P90X3

Squats to 180 kg x5
100,120,40,160,170,180x0,x1
On my toes and chest down.
4 rds 400m run
2 min break between rounds
1:49,1:32,1:22,1:30

Elliptical
Kettlebells

Another 17.5 or so on the road bike last night. Mulling tonight's workout....

Snatch (2r@90%) PM 64 kg
35,40,45,50,54,57
Cleans (2r@90%) PM 108 kg
55,65,75,85,91,97
Slow and sluggish tonight
12 min AMRAP
20 double unders
10 burpees
10 deadlifts (100 kg)
7+5

36.1 road bike miles. I'm hungry.

Hammer Military Press x3, Hammer lateral raise x 3, Bent Over Lateral Raises x3, Larry Scott Dumbbell Press x3 (weight added progressively for each set).

Leg extension x3, standing leg curls x3, Adductor machine x3 then Abductor Machine x 3. (weight added progressively for each set).

20 minutes in sauna.

60 minutes of weights at the gym tonight.

Deadlifts to 190 kg x5
105,125,145,165,180,190

Easy weight but holy crap were my hands sore from the previous nights high rep deadlift workout

Hammer Rows x3, Wide Grip Lat Pull Downs front x 3, Long Cable Rows x3, Close grip reverse pull downs x3 (all progressive weight).

Incline dumbbell curl x 3, preacher curls x3, biceps behind the head cable curl x3, Hammer Curls x3 (progressive weight)

Finished off with 25 minutes in the sauna

Got up early. Headed out at 7 am as the sun rose for 3 hours and 50 miles on the road bike. Kinda wish I were in Prescott, AZ, doing the Whiskey Off-Road event today. I think I will try the 30 Proof (mile) event next year. Fifty on the trails sounds like a gargantuan undertaking!

Friday
Front squats reset to 118 kg x5
65,80,90,100,110,118

Saturday
20ish min snatch EMOM (50 kg)
Weighted pullups to 12.5 kg x5
Went light but it's been a long time since I've done them so I went light.

Changed it up a bit, went reverse order for chest today.

Decline Hammer Press x4, Pec Deck Flyes x4, Incline Press x4. All done with progressive weight added.

Larry Scott Triceps Press-Downs x 3, Close Grip Bench Press x3 , Cable Overhead Extensions x3, Lying Dumbbell Triceps Extension x3. All sets above done with weight added progressively.

25 minutes sauna.

Squats to 180 kg x5
100,120,140,160,170,180 PR for reps
"Karen"
150 wallball (20 lbs)
5:30

27 minutes recumbent bike plus 22 minutes treadmill. Closed out with 22 minutes in the sauna.

5K run plus 10 minutes freestyle in the pool. The separated shoulder was awful for the first 2 minutes, but felt 90% or better the last 8 minutes. I was ready to trim the end of my collarbone at first!

Hammer Military Press x3, Hammer lateral raise x 3, Reverse Pec Deck Flyes x3 Dumbbell Press (pinky up) x3 (weight added progressively for each set).

25 minutes recumbent bike plus 20 minutes treadmill. Closed out with 25 minutes in the sauna.

Hammer Rows x3, Wide Grip Lat Pull Downs Front x 3, Long Cable Rows x3, Close Grip Reverse Pull Downs x3 (all progressive weight).

Incline Dumbbell Curl x 3, Preacher Curls x3, Zottman Curls x3, Hammer Curls x3 (progressive weight)

Finished off with 20 minutes in the sauna

30 minutes recumbent bike, two sets abdominal twists.