Workout of the Day
A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes
B.
Three sets for times of:
500 Meter Row
135/95 lbs Thrusters x 5 reps
Burpees x 10 reps
Rest 3 minutes
Part B as rx’d:
1 – 3:24
2 – 3:21
3 – 3:15
Hope everyone is doing well! I’ll be back in a couple of months. Can’t wait to see you all again!
Stay safe RJ!
A. Deadlifts: 275 lbs x 5, 315×5, 340×4
Kettlebell swings: 3 sets of 70 lbs x 15
B. I think it was 2:55, 2:58, 2:59 (Rx)
I made the mistake of aiming for <1:45 on the first row, which made my legs really shaky on the thrusters. I don't know what they looked like, but I know I was completely unbalanced because my legs just weren't there. I aimed for 1:55 on the next two sets, and everything was much better.
Dan, I used your deads as benchmark. You and Courtland put up some heavy loads on these types of WODs.
A. deadlift: 275×5, 315×5, 365×5. kb 3 sets at 70lbx15
B: 2:54, 2:59, 3:00(rx’d) fun workout 3 minute break helped a lot.
A. DL+KB, 315 x 5/15 @ 2-pood; 365 x 5/10 @ 2-pood; 385 x 4/7 @ 2-pood
B. 3:15; 3:30; 3:50 Subbed power clean + push jerk for thrusters @ 135.
Well I did the fitness workout today… was in the ED w/ my daughter for 7hr yesterday and got about 1/2 nights sleep…knew heavy DLs and thrusters would be a disaster.
A.
DL 145#
Pushups 15
KB swings 53#
Leg tosses done
B.
11:13 w/ 25#… some of the worst rowing I have ever done.
As I get older I see how much of a difference poor nutrition and recovery effect me. I just want to thank the Invictus staff for all the info they provide on and off the blog regarding nutrition, rest and recovery… even though yesterday was out of my control, the constant reminder keeps me on tract when I do have the control.
A
140kgx5 dl.& 32kg kbsx15 all sets.
B
3sets of
500m row
5x clean&pushpress@65kg
Rest 3min
Still recovering from my hip flexor strain. It’s healing and I’m starting to feel much better, but I still it fairly easy today.
A. Deadlifts: 255×5/285×5/315×5
KBS: 70×15 all sets
B. Didn’t want to row or do thrusters (that definitely would’ve aggravated the injury even more), so I did a mash-up of 135# Push Presses and Double-unders. Hopefully by next week I’ll be back to 100%.
A. Deadlifts: 185#x5, 205#x5, 225#x5; Swings: 53#x15x3
B. 2:42, 2:57, 2:57 (m-135# back squats)
I’m trying to re-evaluate the strength component weights. I thought I saw somewhere that the (untempo) reps should be unbroken, i.e. touch-and-go reps for the deadlifts. I’m not convinced I haven’t been pausing between reps in an effort to move heavier weights.
I still have pain in my left hand and wrist in rack position and pushing overhead. The pain seems to be less than last week. I’ll continue to modify when necessary.
Mark, for whatever it’s worth, I’ve been religiously taping my wrists for a few months now and it’s helped tremendously with OHS, front rack and presses.
A.
160kgx5 170kgx5 175kgx5
Kbs 32kg 3×15
B.As rxd.
3.10
2.59
2.58
A) 275 x 5, 80# KB x 10 / 325 x 4, 80# KB x 10 / 345 x 4, 80# KB x 10
B) RX’d @ 4:20 / 3:40 / 4:24
Felt strong on the first part today. I only have a 50# and 80# KB, so I went with the heavy beast. That thing pulls me any which way it wants.
For part two, I don’t gave a rower and didn’t think sumo high pulls would elicit the same effect, so I subbed rowing with 400m runs. I’ve never used 135 for thruster reps (still posting a rather slow 10:00 Fran), but I used the RX’d load and sacrificed some speed. I was getting three consecutive until round three. Cleaning it after singles is not efficient, but I really put out & tried to get em unbroken.
I was completely spent after each set. Burpees seemed easy after those thrusters (gasp!)
Good job with the deadlifts and kb swings. The 70-lb kb swings were hard enough so I can’t imagine doing 80 lbs. That was my first time doing the 135-lb thrusters as well…I hope CJ keeps those in his back pocket for a while because I have no desire to do them again.
A. Deadlifts: 315×5, 365×5, 385×5
Swings: all 3 rds @ 75# x15 (saw the highest posted so far was 70 so naturally I went with the 75. Yeah. I’m that guy.)
B.subbed 500 m row with 50 45# sdhp. Otherwise rx’d.
2.19, 2.20, 2.26
On a side note I think sdhp sub is actually harder than the row. I’ve done some wods with a rower before and I would much rather row than sdhp.
Part B.
400m Run (no rower, yet!!!)
Thruster x5 at 135
Burpeex10
2:58
2:51
2:58
Did my own strength.
Push Jerk – 3RM – 90% – 3 x 2sets
Push Press – 3RM – 90% – 3 x 2sets
Back Squat – 3RM – 90% – 3 x 4sets
Then did Part B.
Round 1: 2:31
Round 2: 2:30
Round 3: 2:27
What a great WOD!!!