A.
Deadlift
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
Perform these with PERFECT posture and mechanics.
B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
A. worked up to 230×4
B. 6+5
A.275×5/295×3/315×2/365×1/315×3. I didn’t have an established 3RM weight. I guess it’s 315 now. Didn’t dare do the bonus set.
B. Rx. Hybrid swings. 6+1
A. 125, 160, 175, 200, 210, 220.
B. 7 + 5 Burpees. RX’d
Never stopped moving. It hurt but I was proud of this effort.
C. 3 rounds:
5 dips
20 GHD situps
5 strict pull ups.
A. My 15 year old just did this and PR’d his deadlift at 205! He only weighs 130 soaking wet.
B. He did 5rds+18; subbed in wall balls (14lb) for him w/ 40lb KB
A. Off old 3rm before my extended vaca
205, 290, 325, 365, 385×2 booboo
B.
5 Rds +14
Ouch!
We decided to get some pain today 🙂 so we did:
In teams of two:
2000m row
50Pullups/75GHD/150burpees/200DU/150burpees/75GHD/50 pullups
2000m row
48:58
🙂 great interval perfect for the last workout before holidays in italy 😉 its for some pizza and wine whooo hoooo
A) only 285#x3, should be 305#, I tried 295# and couldn’t get 1 rep (1rm 330#)
B) rx 6+13
Ran a little over 3 miles warmup
A: wasnt feeling the deadlifts today, hamstrings and sacrum have been really really tight! Only up to 255×3 (max is 285×3)
B: rx 7+8 i felt sloooooooowwwww on the box jumps and burpees. Legs felt heavy.
A) based on 135kgs 3-RM, In kgs: 67.5, 102.5, 115, 130, 140; attempted 142.5 but got a single rep. New PR! I feel that my posterior chain could have handled more load but my grip and upper body fatigued first; gotta keep working on that. B) Rx: 5 rounds + 1 rep Good mix: burpees are a weak spot but today I managed to keep moving at a good rythm, box jumps tend to be easier for me but today they were the struggle, russian kb swings felt good. I targetted those 5 rounds and got them, but with better… Read more »
Nice PR!
Thanks mate
I also became my favorite superhero after completing my stretch: Cryoman
A. 185/245/285/315/330/335 (5# PR). I’ve been making progress in my DL’S lately and my form feels great…. Not sure what I’m doing but I’ll take it! Ha
B. Rx’d 8+14. Glad that one is over!
Beast!
Any recommendations for a good IPhone App to track workouts? Would be really cool if it received a feed from Invictus to populate a calendar with the WOD.
Apparently Invictus is working on something. I’ve been using beyond the whiteboard and I like it, it’s useful to track all movements
I had used BTWB, but at the time Invictus did not link to it and I got tired of building in the workouts.
Yeah still no link. It would be really nice and save some time but for now I’m still entering it manually
B. 7+10 rx
Will deadlift tomorrow
170Kgs 3 RM
5 Rounds
Getting back from a bad sinusitis, still taking antibiotics.
A. 225, 315, 345, 385, 405, 415 (sloppy and regrip needed but all 3 reps
A.
50% 175
75% 265
85% 300
92.5% 325
100% 355
102.5% 365 failed
B. 5 + 20
A. 225, 335, 385, 415, 445 for 2 and rounded on third rep so I dropped it. Tried to do 435 like I did earlier this month but didn’t have it in me.
B. 6 rounds and 4 burpees.
C. Arm pump
A. Deadlift as Rx
205 x 5, 305 x 3, 350 x 2, 395 x 1, 415 x 3 (5# PR), 425 x 3 (15# PR)
B. As Rx (w/ hybrid swings): 7 rounds + 5
… 3RM Deadlift PR dates back to December of 2015.
Awesome work today!!! PR STAR!!
Awesome PR man
Took yesterday as a rest day….so this is how today went A1: Deadlift 110 x 5, 160 x 3, 185 x 2, 200 x 1, 215 x 2, 210 x 3 (Had to guess on my 3RM…but now I know…) A2. Bench Press 75 x 6, 85 x 6, 95 x 6, 105 x 6, 115 x 4 ***Did a set of A1 rest 1.5 min then did set of A2…rest 1.5 min….and so on…. B1. Lucky Sevens – RX – 7 rounds + 7 BJ & 1 Burpee *** 5 min rest B2. 3 Rounds for time – 3:57,… Read more »
Big day Candy – that’s some serious volume.
Two metcons and still killed it. Way to go, Candy.
Big day! Knocked it out of the park
First time DL in months and SI is a little sticky so stayed really light
A.
Warm up 85-10reps
115-8 reps
125-5 reps
135-5 reps
Start
145-5 reps
175-3
195-2
205-1
215-1
B. Rx 4rds +9
Box jumps were step down
How’s the finger healing up?
It’s coming along. I now have to wear a finger TED hose to keep the swelling down. I also still can’t feel a good chunk of it… but being back to lifting has helped with desensitization a ton!! Grip is still super weak! Thanks for asking!!
I love that your super light weight is five pounds under my 3 RM. 🙂 Glad your finger is healing up 🙂
lol. You always crush the gymnastic/cardio. Its a give and take. I lean to the strong slow side 😉
Short on time and beat up so B only today….
As Rx. 7 rds even with :02 to spare. I bounced up on the box jumps for the last round to get 7 rds. Step downs on the previous rds.