Workout of the Day
A.
Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes
B.
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)
July 16, 2012 – Performance
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Phone: (619) 231-3000
San Diego, CA 92101
Phone: (619) 231-3000
A) 185lb for the 6 sets
30inch box jump
B) 5:53 (32KG KB)
A. 95#x3/30″–115#x3/32.5″–135#x3/35″–155#x3/37.5″–165#x3/37.5″–175#xF/37.5″
B. 6:09 @ 24kg
Great job Invictus athletes in the Games!! Very inspiring!!
I did fitness this morning because I came down with a case of stupid this weekend and hurt my heel.
A. Deadlifts: 225×8, 275×8, 295×8, 295×7
Dumbbell Bench Press: 45sx8, 45sx8, 45sx8, 45sx8
B. 6:23 with 32-kg kettlebell. Deadlifts, rowing, and kettlebell swings are an absolutely evil combination.
Agree. My guess is that you could easily have pushed significantly heavier weight on the DB bench press. Does that movement hurt your shoulder, perhaps?
2-pood kb x 50 is a manly way to start the day.
Welcome back, Courtland! I usually stay away from bench press altogether because that motion hurts my shoulder (old baseball injury). The lighter weights are okay, but heavier weights just aren’t worth it. My shoulder gave out completely a few months back while I was doing heavy (by my standards) bench press.
What kind of shoulder surgery did you have?
Thanks Dan. I didn’t have surgery (at least not yet), just a bad inflammation/mobility issue at the rotator cuff, so I had to lay off for 2-3 weeks. Happy to have made it in and look forward to a great week. Cheers.
A) power cleans
165-175-185-195-205 allx3 205pr
B) 6:18
3:38 1000m row
C) handstand push up work
Tried one on the paralletes, that’s insane!
But it made the ones on the floor super easy!
3 sets 8-9-7 strict
Box jumps
2@30″
2@32″
2@34″