Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)
Α. Based on 130kg. 110x4reps
B. 6 rounds
Nice work!! Where have you been?
I have some issues..dont worry you will not loose me miss michele 🙂 🙂 🙂
A : 87.5/100/107.5/114/120/127.5 (f)/115k (3)
B : 6round+200m
Great job, Junsoo! You broke into round 7!
A. 245, 275, 315, 345, 375 (this felt light so I went for a PR), 405PR! 365X4
B. 5 rounds + Run. All squats unbroken.
Are you a weightlifter? How much do you weight?
Not a weightlifter, although I really enjoy it. Current weight is 250.
Just super strong like one…
A. 175/205/215/230/240/255/235×4
B. Rx 6 rounds + run + 9 reps. All squats U/B
Nice, Josh!
A. FS 165-185-205-215-225-235 // 5 x 215
B. 6 rds + 50m
On an indoor track, 2 x laps = 260m run.
So you did 6 rds and 410 meters, thats how I see it…. alot of running, killed it!
Woo hoo!
A. 150, 170, 185, 195, 205, 220, 185
B. 6 rounds run, 5 rounds squat (subbed 53 lb kb goblet squats for back squat); know I scaled a lot and considered adjusting the weight on the back squat, but felt this was a good alternative to still get some good work and challenge.
My legs were sore from those lunges last week until today’s session, see how tomorrow feels : )
Haha yes! How are they?
Sore again in new places, but a good sore
Back squat shoulder press deadlift 5×5
B. Odette 5 rounds with 55lbs (max weight she can pickup and put over shoulder)
Joan …..Goal was to beat Jeremy, so thank you Jeremy for the push even though we are miles away 6 rds +200m +2 squats, I tried for 7 but that clock was moving fast…..almost missed my back on the last round when transitioning from jerk to squat racking, that would have cost me alot….squats were no issue but the running was brutal
Adda Boy!!! In the Chucks too!!!! I so wanted to get back on the bar for at least 1 squat, but the clock hit zero just as I touched the bar. Nice work beast mode!! I suspect the altitule is a thing of the past!
Only shoes I use to workout, thanks to you dude there was no way I would have gone past the 6 round solo, the running was getting to me….yeah the altitude problem is getting better but not even close to 100%, I did a mile and a half run this morning and it took me 11:30, I was doing 8:55 to 9:15 in Washington, but I also read that you can never get your performance at the same level of no altitude, your performance will be better once you return to no altitude, only time will tell
Really? Let’s try!
A month from now I will try Fran and see how it compares to my PR, I will post results and findings to test that theory
A. 250/290/310/330/350/365/315×4
B. 5 rounds + about 50m run
Awesome job, B!
365 front squat!!!! Holy Moly! Nice work Bz!
Thanks, legs felt good today.. Until part B happened. Nice job to you as well, smoked me pretty good on B
A.185, 215,230,245,260,265,225
B. RX-5+200M run on curve
Can’t wait to feel my legs tomorrow!
Legs! Great job to push into round 6 on Part B!
I suspect your glutes will be talking tomorrow! Nice work.
A: 44,5 / 52,5 / 60 / 64,5 / 67 / 4x 64,5 kg
B: 5 rounds + 100 m (40 kg)
Way to push to break into the 6th round!
A.
5 x 58,5 kg
4 x 67,5 kg
3 x 72,5 kg
2 x 76 kg
1 x 81 kg
1 x 85 kg
4 x 72,5 kg
B.
7 rounds + 200 m RX
W.O.W. is all I can say. Super strong Part A and then you absolutely obliterated Part B. Impressive, Kimmi!
BOOM!!!! Holy smoking batman! way to crush it all Kimmi!
A. Based off 285. 185-215-230-245-255-270…255X2 (Got a little too ambitious).
B. 6 + 200m + 8 BS. All BS UB.
You crushed Part B!
Nice work Jon! so clsoe to 7!
A- Wendler deadlift
B- Front Squat 125×5/145×4/155×3/165×2/175×1/185×1/165×4
C- 4 rounds+200m run+2 back squat 95#
How did the deadlift to front squat go? Did you notice your back was fatigued for the squatting?
It really didn’t seem too bad. I only used a belt on my 175/185 front squats and not at all on the deadlifts. I’m really excited to retest some lifts here in the next few weeks!!
I used to always combine these 2 while following Wendler. Was weird but always had better FS after deadlift.
Some people find it fatigues them too much but you seem to be doing alright!
Thanks, I have definitely seen better gainz following this programming though. The different rep schemes you all come up with (like that 10 sets of 3 reps week that almost killed me lol) keeps me adapting for sure!
A. Done to a box based off of 135#. Got through all and then did 4 at 120# (supposedly 90%). Will try to go up a bit more next time.
B. Thunderstorms so subbed 300m row for the run. Got 4 Rounds + 220m. Weight rx’d but did take it from the rack and went to a box. Legs and hips were definitely feeling it today!
Nice work, Kate! Where do you live? We actually had rain this morning too!
I live in Corpus Christi, TX. I actually love running in the rain, but thought that dodging lightning might not be a smart choice!
Probably not. You’re so smart in your training decisions!
A. 195-280. 4@260.
B. RX 5+ a’lil
Adda Boy Kyle! Glad you put a’lil extra on it. I suspect it would have been easy to just stop at the squat because there was not enough time to finished the run, but you did it anyway!
Awesome, Kyle! Broke into that 6th round.
60kg – 111kg couldn’t go heavy I didn’t have knee bands (schoolboy error)
5rd +175m @61kg (135lb )
Boom! Nice work Patrick!
Thanks . You did a fair shift to . Good work
How much heavier would you have gone? We’re talking knee sleeves, right?
Yup knee sleeves . My right knee has more stability ( and makes less noise ) when I wear them so I’m more confident on my lifts . Makes about 15kg difference . Probably just a mental thing really
Had the pleasure of being dropping in to Invictus today and being coached by our very own Michelle Vieux!!! Which was awesome!!
A. 185-265×1, 245×4
B. 6 + 200m My recommendation, get in your grove and go. Don’t stop and think about those squats, just go. This seemed kinda odd to me, but during the squats is when I actually caught my breath from the run.
100% agree with that. When you stop that pain creeps in. Plow through and recover on the run.
All great tips and strong mindset!
Nice work!! 6 rounds is pretty impressive. I Couldn’t agree more. The squats is where I caught my breath too.
Glad I was not the only one that used the squats to breath!
So that Invictus energy got you pumped today, 6 + 200 that’s impressive, that’s going to be really hard to beat
Yes, having a group gives a little extra motiviation. Not sure I would have had this pace doing it solo… I fully expect you to crush this one Joan! put 7 in your sights and crush it!
7 was on my sight but didn’t happen, only two BS more than you….thanks for the push man
Damn!! 6 is real impressive. Flying through those squats!
Thanks Greg. I tried to stay consistent with the squats. Michelle was really pushing me to utilize the ‘bottom bounce’ to get out of the hole quickly and keep up a consistent pace.
You caught your breath and the BOUNCE on those squats! Can’t wait for your next visit. 🙂
A. 140/160/170/185/195/205 – then 205×4 – numbers were based off 215 1RM – this clearly needs to be tested soon!!
B. 5+150m Rx – This was NOT an exciting one to wake up to, but hit my weaknesses! Just happy I made it through!!
For not being excited you smoked this one Greg!!
Can’t wait for test day!
A: 140/160/170/185/195/205; 205×4
B: 5+400m+5 This is right in my wheelhouse.
Boom!!! Nice work Anthony. Hopefully that was a typo and you did 200m not 400…
Awesome work, Anthony!
A. 140×5/160×4/170×3/185×2/195×1/205×1/225×4(15#PR). Old 1rm was 215. My front rack is the reason my number was at 215. Mobility is getting a lot better and is allowing me to progress.
B. 5+3 Rx. What a great workout. I love leg days!!!
Keep working on that front rack – you will be killing this lift soon. Those 225’s were EASY!
AMAZEBALLS!!!! PR STARS!!! Nice work Brian.
Awesome news, Brian!