Workout of the Day
A.
Every 4 minutes, for 20 minutes (5 sets):
Back Squat @ 20X2
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%
For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….
B.
For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Dumbbell Thrusters (55/35 lbs)
Rest 60 seconds
2 minutes of Rowing for Meters
Post scores for each portion.
A. Clean and press to back squat. 5@135#, 4@135#, 3@145#, 2@145#, 16 reps @155# (Bryan); 5@65#, 4@65#, 3@65#, 2@75#, 10 reps @75# (Christy).
B. Dumbbell row (40# Bryan, 20# Christy) right arm then left arm v. row, 40# dumbbell thrusters (Bryan), 20# Christy. Bryan – 52, 37, 23, 48. Christy – 52, 23, 25, 48.
A.
– Based off 300 1RM – 255 x 5
B.
– Row: 545m
– Box jump/over: 29
– Thruster (40lb DB): 15
– Row: 475m
First CF workout in a couple of months. F’ing out of shape!!! 🙂
A. Done based off 325. ME x5. BAD day.
B. 566,55,25,576
A. bar felt heavy so focused on form; 5×4 @ 135; 2×1@154; 1×1 @173(77%)
A.2. 5×15 unbroken HSPU (for mendoza comp); 8 rope climbs
C. 478m/34 Box Jump overs/35 Thrusters(35#)/485m
A. Based off of 460, max rep 390×3
B. 583m, 28 box jump overs, 22 thrusters, 518m row
A. 215 x 5/255 x 4/285 x 3/305 x 2/ME: 305 x 4
B. 560m/34/16/502m Rx*
*I got a bloody nose at the end of the BJOs, so my thrusters were kind of f’d up, and by the time I got to the rower again it was hard to breath through my nose
A) Based off of 400#
5@245
4@285
3@325
2@340
ME @ 340 = 4
B) 614m/54/25/616m RX
Based off 195# (haven’t done a max in a while so I went light) 115/125/135/155/165 max reps=7
B. 530m/ 30 BJO/ 13 RX/498m
A. Off 325. 275 X 3 reps at tempo.
B. Row: 598m, BJO: 44 reps, DB Thrusters: 21 reps, Row: 545m
A. To a bench right at parallel; based off of 175 and feel – MR= 2 @ 145
B. Row: 467m
20″ Box Step Ups: 42
Dumbbell Thrusters Rx: 18
Row: 458m
A. Based off 270 1RM – 160/190/215/230/230×4
B. Row1: 574
BBJO: 30
Thr: 18 @ 40
Row2: 538
A. 170/200/230/245/245×5
B. All done Rx. Row – 600m
BJO – 47
DB Thrusters – 24
Row – 594m
A. 195. 230. 260. 275. 275×6
B. Completed RX
A. Based off 365#
220/255/290/310/310×4
B. As Rx 575/41/17/580
… need to work on cycle time for BJO … thrusters were brutal this morning …
A. Based off 270 1RM – 160/190/215/230/230×7 – Surprised myself with that 7!
B. Row1: 599m (annoyed I didn’t hit 600!)
BBJO: 42
Thr: 25 @45lb
Row2: 534m (this was brutal)
No access to a rower for the metcon. What’s a good mod? Burpees?
Sumo dead lift high pulls are a pretty good substitute for rowing as long as its kept at a light weight. They will get your heart rate up and mimic the movement fairly well.
Burpees are great! So is running, or the assault bike or KB swings or anything that you can do for 60 seconds straight that will get your heart rate up. I do not recommend SDHP – that is a movement we don’t use at Invictus because it isn’t functional and is an easy way to hurt yourself. Let me know what you choose and how it went!
Good to know. Thanks!