Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 25 yards each arm
Rest 45 seconds

B.
For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters

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Mike
Mike
April 6, 2015 12:46 pm

A: Wendler Bench (found 1RM… 215#) B: For time: 10:31 with 70# kb 10 units on the AD (about 3:00) 60 Kettlebell Swings 30 Goblet Squats 4 units on the AD ___ I was going to start Wendler today and do Part B here on Fitness for awhile. But I really missed the variation in Part A (much more fun!). My goals are extraordinary, but functional, fitness (strength and conditioning, balanced with life) over the long haul. Now I’m wondering if Wendler is unnecessary given my goals and I’m better off just camping in the Fitness track, scaling to DUs… Read more »

Joan D
Joan D
April 6, 2015 3:46 pm
Reply to  Mike

I dont do fitness portion but if I had a choice fitness A over wendler any day…Wendler takes forever, I dont know about you but I like to get strong fast and not waste my time at the gym, Wendler works but is meant for long long very long term results, you can make up any strength set up you want as long as you are working low volume low reps and stay around your 90% -95% at least once a week …also remember fitness A is not strength but is more functional fitness….at the end of the day all… Read more »

Mike
Mike
April 6, 2015 5:32 pm
Reply to  Joan D

Thanks, Joan. As always, I appreciate your perspective!

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Michele Vieux
April 6, 2015 3:46 pm
Reply to  Mike

I think that with your goals and impending situation, Fitness is probably the best bet for you most of the time. You can most certainly scale up and you can even sometimes do Performance Part A and Fitness Part B or vise versa if you’re looking for a little variety or see something you like from the other program. I actually do either Competition or Performance Part A and then Fitness Part A and B so I can get some Oly work in but also the great single-leg movements that Fitness provides.

Mike
Mike
April 6, 2015 5:31 pm
Reply to  Michele Vieux

Thanks, Michelle! I’m glad to be back and on the right track for me. Is the Fitness track periodized (not just random)? I’m assuming the answer is yes, but I’ve found that not to be the case with other boxes.

Jackie
Jackie
April 6, 2015 10:38 am

I recently took a sabbatical from my local box. I told myself I’d do two weeks of the Invictus fitness wods and then “graduate” to the performance wods when I felt confident that I had achieved quality movement with this new format. Let’s just say, I’m starting week 5 of fitness wods. Who new dumbbells were so humbling? Happy to see progress nonetheless.

Mike
Mike
April 6, 2015 1:51 pm
Reply to  Jackie

Welcome aboard! It’s quality all around over here. Beyond the training, the real since of community (albeit online) is great—definitely a bonus.

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Michele Vieux
April 6, 2015 3:43 pm
Reply to  Jackie

Welcome, Jackie! I follow most of the Fitness programming myself and it is VERY challenging if done properly. Can’t wait to hear about your improvements so keep posting!

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