Workout of the Day
A.
Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Set 5 – 100% of 1-RM
Set 6 – 103% of 1-RM (optional)
Set 7 – 105% of 1-RM (optional)
B.
Five sets for times of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Rest exactly 2 minutes
Previous testing 137.5kg
1) 97.5kg
2) 110kg
3) 125kg
4) 130kg
5) 140kg
6) 142.5kg
7) 145kg(f)
145kg is definitely there. Couldn’t get passed sticky point!!
B)
2:20/2:22/2:24/2:28/2:30
All wall balls unbroken. Oooo the lactate!
Taking a few days off the program due to knee complications following my surgery , i hope it will be better ASAP….
Get well soon!
A.
1. 67.5kg
2. 77.5kg
3. 87.5kg
4. 92.5kg
5. 97.5kg PR
6. 100kg PR
7. skipped
B.
2000m row @recovery pace 8:20
First day back from a whole week of illness. Just thankful I could do anything today.
Off to a good start with the re-testing. Looking forward to seeing results throughout the day.
Henrik, get your knee healthy buddy. Plenty of time to hit your numbers after you’re 100% healthy.
CJ – I am just jumping in after a week of recovery (NW regionals).
Should I be doing this testing?
Looking forward to the program
Many thanks
Yep. Baseline testing for you.
CJ – Thanks for an awsome programing, did PR in Front Squats today, 120kg, used to be 105kg.
//Patrick
Solid work Patrick!
Front squat:
185/212/238/252/265/275/280(f). 10#pr
400m run with 30 wbs complete with a 2:48 average split. All wbs were unbroken.
In the morning: 1k swimming
A. 155-250lbs (4 weeks ago pr was 225, your programing rocks!)
B. 20:19 all rounds around 2:20-2:30, all wallballs unbroken.
A. 230-260-295-310-325-335(PR)-342(PR)
Very happy about this. Also PR’d my clean on Saturday at the competition @ 275# (+20#), at a BW of 165 I’ll take that any day!
B. Completed. All rounds between 2:25-2:35
A. 325lbs (10lbs PR), missed on 335
B. all rounds between 2:20 an 2:30 (run was 450m ) total time was 20:20
A: 72.5kg, 85, 95, 100, 105, 107.5(pr), 110(pr)
110 is a +5kg pr and it felt light!
B: 2:43, 2:55, 3:30, 3:42, 3:40 (@9-10kg diy-medball)
First two rounds felt good with unbroken wbs, then came the wall
Two days of squatting a week seems to be paying off
a) 285 – 10lb PR – 285 felt pretty easy so tried 295 but failed
b) will to this tonight
A. Front Squat:
105kg x 1
120kg x 1
135kg x 1
145kg x 1
155kg x 1
B. 3:09, 3:40, 4:16, 4:43, 4:28
A. Previous 1-RM was 290 lbs.
1) 205 lbs.
2) 235
3) 260
4) 275
5) 290
6) 300 (10# PR)
7) 305 (F)
Rep with 300 was solid, but a little rough in the core area. Legs felt good with heavy weight. Failed at the bottom with 305, may have psyched myself out. Happy with 300/10# PR.
B) Still not running. Did 500m row & 30 wall balls. Went unbroken on first 3 rounds, but broke at 15 reps 4th & 5th rounds. Then I only did 4-7 reps at a time.
3:02/3:06/3:06/3:20/3:23
Hey CJ! I am the one that introduced myself at the NW Regional.
A. Previous 1 RM 155lbs
1. 110
2. 125
3. 140
4. 147
5. 155
6. 160 (5# PR!)
B. Brutal
3:41,3:59,4:03,4:04,4:03
Today is going to be fun! Keep those results coming crew.
A) previous 1RM 135.
95/110/120/130/135/140/142/145. New PR!
B) 3:06/3:29/3:18/3:47/3:40. Total 25:25.
A.M.: 25 mins of lap swimming at 0700 – the elderly women at the YMCA are pretty vicious when it comes to sharing pool space, let me tell ya.
A) Made it all the way to 105% at 76kg; this last lift may be questionable as Coach Calvin said I may have been right above where I should have been in depth. I know my 103% was at depth though.
B) 3 rounds w/ 12# (we don’t have 14# balls) in 15:32. Arm fatigue is the limiting factor for me with wall balls and Coach Michele said it was because I’m using all arms and no hips.
A) 230, 260, 295, 310, 325, 335 (PR), 345(PR). 20lb PR in 6 weeks. Awesome.
B)3:26, 3:21, 3:30, 3:27, 3:32
A. Failed at 1RM twice (255#)
B. 2:32, 2:30, 2:32, 2:34, 2:32. Wallballs unbroken.
A) Previous 1RM: 125lb
87/100/112/120/125/130/135/137lb (PR)
B) Total time: 23:37
2:58/3:04/3:05/3:09/3:16
A:
Got PR by 5 kg (135kg), tried with 140kg but couldn’t get up.
Also i tried my first blackout with 123kg as i blocked for my veins in my neck caused by the high front bar placement… dangerous shit.
B:
2.45
2.38
2.52
3.08
3.02
CJ if you see this and have time please comment on my question from yesterday. i think it is the 1st comment.
Yes Deniz, if it says pull-ups you can assume that kipping is permitted. It will say strict or weighted pull-ups when that is what is called for.
Congrats on the PR.
#17 PR at 262
B)
2:40 unbroken
2:42 unbroken
2:45 unbroken
3:05 16/8/6
3:12 12/10/8
22:20
Thanks for the PR CJ!
A)
105-120-135-143-150-155(pr)-160(pr)-165(pr, 1RM)
B)
3:00-3:01-3:03-3:05-3:01=23:01
A. 212, 242, 272, 287, 303, 310 PR, 315F – Glad to break past 303.
B. 2:20, 2:27, 2:36, 2:57, 2:45 – All wallballs unbroken except for one break on set 4.
A. 165,195,215,225,235,245,255,265(f)
255 is a 20lb PR for old 235lb 1RM. 265 almost went up for a 30lb PR.
Anyone thinking of doing this should definitely commit. I have only missed two days this whole cycle and the PR went up easy. Thank you.
B. 2:55,3:12,3:21,3:26,3:12
Did 53lb goblet squats instead of WB due to bursitis of the elbow.
A. 220#/ 255#/ 285#/ 300#/ 315#/ 325# pr! / 330# pr!
B. 2:25/ 2:32/ 2:39/ 2:45/ 2:51, all wallballs unbroken, runs felt slow and still hanging on to a bit of this cold.
A: Prev. 1 RM was 281 lbs.
200, 225, 255, 270, 280, 290 (PR), 295 (PR), no reason to stop, 300 (PR), 305 (PR), 310 (PR), 315 (failed)
29 lb. increase in 1 RM, pretty pumped about this
B: Subbed wall balls with 30 squats + 30 DU, took about 27 min. total to complete. 4th and 5th 400 were rough.
Morning
A.195lb,220,250,260,275(PR),285(PR),295(F) 15lb.PR
Did a little different today.Got a little carried away.
B.On the minute every minute for 10 minutes
3- Squat Snatch 135#
1- Rope Climb
Afternoon
C.Max Clean and Jerk
195,205,225,235,245(PR),255(PR),260(PR)
PR’d on clean,jerk and clean and jerk
D.”Morrison”
50-40-30-20-10
Wall Ball 20#/10ft
Box Jump 24in.
Kettlebell Swing 53#
19:19(PR)
A. 240, 275, 310, 330, 345, 355 (PR), 365 (F)
Did some extensive OLY work in between
B. 2:19, 2:19, 2:25, 2:33, 2:42. Awful!!
A. 225, 255, 285, 300, 315, 325pr, 330pr, 335pr (felt great!)
B. 21:23 – wall balls unbroken. I guess I need to run faster…
Dude look at all the PRs on the front squats today! Nice work everyone.
A) Front Squat-185/215/240/250/265/275 PR!/280 PR!!!
B)
Wallball unbroken*
2:40*
2:41*
3:04 (16 then slowed down)
3:40 (got ugly)
3:21*
Time-23:41
Tough to imagine a better day of testing! PRs across the board. For all of you that have been following for the last 6 weeks, looks like things have been going pretty darn well.
For those of you that have just wrapped up regionals and are jumping back into training, use today as a baseline and I am confident that when we test again in 6 weeks you will see very similar results.
Congratulations to all on the solid front squat PRs!
A. 115, 135, 150, 155, 165, 170(PR),175 (PR)Feeling pretty good about a 10 lb PR Thanks CJ!
B. 3:25, 3:45, 3:58, 3:52, and then it went down hill…4:37
A. 275, 295, 315, 335, 355, 365 (f)
B. “morrison” 50-40-30-20-10 (wall balls – box jumps – lb swings)
23:14
A: 240/275/310/325/345/355/365 (pr)
B: 2:38/2:37/2:36/2:39/2:41
* Wall Balls all unbroken.
No pr on the front squat today. Low back still holdin me back. But worked up to 295
B. did with 30lb wall ball. 2:24 2:30 2:30 2:40 2:50. Never broke.
Then followed that with 4 rounds 400m run 7 muscle ups All unbroken all sub 2min
You shouldn’t have expected a front squat PR buddy, you are coming off regionals and a rest week. Give it 6 weeks and you’ll be feeling strong again.
I got stuck at work late today and didn’t have time to get the FS in. Did the run / wallball wod in 13.17 working time (didn’t write down individual rounds) Wallballs unbroken.
I’m going to do the FS tester tmrw morning to have a starting point for the next cycle. Haven’t done a 1rm in ages.
Nice work with all the PR’s here today guys.
A: April 20, 2012 – 230lb PR. At that time, that was a 20 lb PR since starting Invictus Dec 2011
165 – yes
185 – yes
215 – yes
225 – yes
235 – yes PR – not much but since December a 25lb increase.
245 – 1st attempt fail, didn’t come out of the hole
245 – got past the sticking point and lost it. I know I had it
B: We took this outside and had a running clock. Sorry, no intervals. Total working time 15:20, I believe. No legs from the get go and my mind to me out of this. Not happy one bit with my performance.
Morning
A. 215/245/280/295/315(PR)/320(PR)/325(f)
A.a.On the minute every minute for 10 minutes
3- Squat Snatch 135#
1- Rope Climb
Evening
B. 3:17/3:13/3:24/3:26/3:29
All wall balls were unbroken. Runs felt very slow
A.
95 kg
110 kg
120 kg
130 kg
135 kg
140 kg (NEW PR)
145 kg (I was so close! On a better day I’ll get it!)
B.
I misread the workout, I did it without the 2 minutes rest after each round.
14’57″
On my own (2nd training):
5 rounds of:
400m run (on the track)
50 Double-Unders (unbroken)
5 Bar Muscle-Ups
5 HPU
Skill:
40 Pistols (L+R)
2x 100 Double-Unders (unbroken)
2nd workout of the day and still PR’d by 15 lbs–
- 135, 145, 155, 165, 165, 170 (pr)
- 2:20, 2:23, 2:24, 2:22, 2:18
hey guys im late a day to post the results.
A)front squats was
83kg
95kg
107kg
113kg
119kg 1st pr
124kg 2nd pr
127kg 3rd pr
B)2:37
2:46
3:20
3:02
3:16
have a good day everyone
!!
A) Front Squat-a-palloza
Set 1 – 220
Set 2 – 255
Set 3 – 285
Set 4 – 300
Set 5 – 315 (I made this last week new PR at a BW of 190lbs)
Set 6 – 325 (F)
Set 7 – 325 make. New PR. I’m down 6lbs BW from last week and this is where I’m comfortable at.
B) Total time – 14:30-ish total rounds. It took 2 rds to get into the WOD and my fear of Pete K lapping me kept me in it…lol…all wallballs were unbroken per set.
Great day of training!
Posting here for future reference:
205# 1rm May 20th
Creaky joints/back ailing/ect.
June 5th:
A.
145
165
185
205
225
245
255
265#