Workout of the Day
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps
Rest 2 minutes between sets and complete four sets.
A. Press: 50/52.5/55/55/57.5
B. 20/17/17/15=69 reps
6x 65, 75, 95,105
3x 115
Ring Dips: 20 (run 200 m), 20 (row 250 m), 13 (row 250 m), 11 (run 200 m)
6x 95, 100, 105
5x 110, 110
Ring Dips: 20, 21, 17, 17
Nice work! That’s a lot of dips!
M, 33, 224#
Did part A from today and yesterday
Unsupported Seated Shoulder Press: 75, 85, 95, 100, 105. All were 5 reps
Hang Snatch: 95, 100, 105, 110, 115, 120
Great job, Jason! No Part B?
Glad to be completed with smolov squat and bench press base cycle, today was painful…….next week is MAX out week before starting the Intense cycle, hoping to get 335 for squat and 255 for bench
Can’t wait to see how you do!
A. 5 x 95-115-120-125-125(4)
B. 27/16/13/13
Great job, Andy!
A. 115/135/155/165/185 all sets for 5 reps.
B. No rower, we subbed sled (195lbs) rope pulls for 1 minute and did weighted (45b plate) close grip pushups for the next minute. 4 sets complete.
What a creative sub with the sled rope pulls! Sounds fun. 🙂 Next time start heavier on the seated press now that you know how strong you are!
A- 5×10 seated strict dumbell press 20kg each arm
B- every 2 mins 10 mins 10 bench press 70kg
C- 4 rounds for reps (dips)
In 4 mins row 250m then max strict weighted dip on straight bars instead of rings as rings hurt shoulder still.
1. 25
2. 21
3. 16
4. 15
Ew! Seated press THEN bench press THEN dips?! I bet that was fun. 🙂
Ha ha yer triceps defs felt this one
Poor Jim is getting done left and right around here.
A: Never done these seated, interesting:135, 140, 145, 150, 150
B: Nursing sore rotator cuff, nothing worth talking about
Did you feel those presses in your abs? Nice weight, BTW.
More so in my lower back. Was strange not being able to squeeze my butt and screw my feet into the floor.
A. Did it as a E2MOM – 115,125,135,145,155
B. No rings at my gym, so I did normal dips – 18,22,13,19
Start heavier next time on those presses now that you know how strong you are! How did you like doing them in the seated position?
A. 40kg/50/50/50/50
B. 16/13/11/10
Great job, Ivan! How’d you like the seated presses?
They were fun 🙂 Following Invictus for about 2 weeks now.
Glad to have you! Keep posting results and any questions you may have. Do you have any goals for this year?
A. Wendler
B. Ran a mile – 6:58
C. 19/15/13/11 = 58 – red band
Get a wild hair today? Oh the mile! Nice job!
A. Wendler
B. 20/14/12/12 = 58 Rx
Ahhh yeah!
44m 6’165
A. all sets with 95lb for 5 reps
B. 1 minute sprint on the rower (strokes were consistent, 50-55 per minute)
max ring dips 12/12/11/10
Nice work, Mark. How did you like those seated press?