A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
late post
deadlifts: 255×10, 285×10, 335×10, 355×6, 380×4
wod: 21:19.
been extremely hot and poor air quality in the PNW due to all the fires. pushed hard just had no energy
A. Done. Based on 190 kg PR. Easier than week ago.
B. Around 12:XX. Rx.
A.1- 225#
2. 245#
3. 275#
4. 295#
5. 315#
6. 375# (mixed grip)
B. 10:03 Rx
Anika & Luke
Did Saturday’s team WOD
29:05*
*had to use the treadmills due to heavy smoke in Reno from local fires. Still had fun though!
A. Stayed light haven’t lifted DL in months
10-95/10-115/10-130/8-145/6-155
B.
kBS Russian at24kg UB4 rds/ 16-8 (back tightened so stopped)
12 alt reverse lunge 16kg (thought I had 20kg opps) -UB/UB/5-7/UB/6-6
BJ 20
11:55
A. Based off 415: 10@210, 10@255, 10@295, 8@310, 6@330
B. 14:36. Read this completely wrong, assumed it was all 12 and 53lb KB but might have been a smart scaling as it looks like my time is closer to what the majority of everyone.
A. Deadlift
10x 185
10x 225
10x 260
8x 275
6x 300
B. Rx 10:03
Deadlifts didn’t feel comfortable today. Felt like I just couldn’t get in the right set up.
A. 125, 145, 175, 190, 200 this got difficult in a hurry.
B. Had no spunk today. Spend a lot of time gasping and shaking it out. My lower back was smoked from yesterday’s WOD. (Down below)
12:21 RX.
Sunday Partner WOD
8 Rounds each of:
4 Power Clean 155/125
8 HSPU
12 TTB
23:22
Those are two tough workouts!
A. Deadlift off 460lbs. Haven’t deadlifted in a while so came off my former 1rm.
B. RX. 14:24
100 Midwest degrees out. At least 3 chalk ups a rounds.
Strong and fast JT!
A. DL 120# x 10 145 x 10 170 x 10 180 x 8 195 x 6 ***This felt “ok” today…was EXTREMELY humid here in NY with temps at 92 degrees and a real feel of 102 without air conditioning in my garage…yup…sweaty mess! B. 5 Rounds for time – RX – 11:29 24 KB swings @ 24kg – All UB 12 Alt rev lunges @ 24kg – UB, 6/6, 8/4, UB, UB 12 BJ @ 20″ ***Rounds 2&3 I should not have broken the lunges…all mental…was hoping for something closer to the 10 min mark…but this is an 11s… Read more »
Hot today for sure!! I was a sweaty mess at 545 am when I did it.. kudos for killing it this afternoon!!
Great day again candy!!
Congrats on the improvement! Impressive L hangs
185
225
275
300
Felt really good but forgot my belt so scaled back to 225 and repped out. Excited to test my new one rep soon gotta be higher
B. 7:41
That B is crazy FAST Rocco! You smoked it!
Felt super strong and fast today. Was using 60 kB not 70 tho. Should be noted lol
Crazy fast!
A: 225,265,275,330,350
B: 13:52. 53KB for swings, 70 dumbell for goblet reverse lunges. Don’t have 70# KB.
Bonus: 5 rds emom 12 strict hanging leg raises
Today was front squat testing day.
New fs pr of 285! Up 30 lb over the last 10 weeks.
I failed at 305 in a go big or go home attempt.
B. I did three rounds of the metcon because I didn’t have a lot left in the tank and I had to help my kids for a half and hour in between.
Rx weights and reps: 12:08
Slow and steady on this one.
OMG…CONGRATS Mike…that is a HUGE PR!! I am soooo impressed! I bet you could have gone heavier….just not that big of a jump. So proud of your hard work and dedication to the GAINZ!!
Thanks! I may or may not have had another 10 lb in me. I don’t have 2.5 lb plates or I would have went for an even 300. I was hoping for at least 275 and that went up smoothly!
Super gainz!! Nice work! Now for the BS next week…
Thanks Joey!
A. 175/205/245/260/275. All done DOG
B. 10:08 scaled to 53# kb so I could keep the pace up. Had to go quickly today due to a meeting after work.
20/4 on all swings – done hybrid
UB all lunges
UB all jumps
Excellent work Trion!
A) up to 315#
B) first round RX, last 4 with 54# KB, 17:35
High five Brian!!
Great work Brian!
A.) up to a set of 6 at 225
B.) 11:25. 24kg bell
Nice work Ryan!
May I ask why the deadlift weights are exactly the same as last time? Just curious..
A: 1: 187
2: 225
3: 245
4: 285 (upped 5 lbs)
5: 305 (upped 5 lbs)
B: 12:24 RX. Have a minor Achilles sprain. Did all lunges on one side.
OMG..All lunges on one side…my leg would have been blown up! Great work Chase!
They’re not quite the same. The last set of 10 reps is at 70% today, 65% last time.
A. 205/255/285/315/345
Felt strong today. Could have jumped up a bit more. But my max is from a while back
B. 14:14 Rx
Kbs 16-8 every round
Lunges Ub
So strong Jeff!
Hi Everyone, I’m just coming back onto the blog after ~2 years back in classes. I was considering coming back for some more time lifting for a while and a recent programing change at the gym pushed me over the hump to get back on here. I’ve been on the WODs for 2 weeks so figured I should start posting.
A. 225/275/315/340/365
B. 16:06 Rx, broke each KB set once
welcome back Tyler!
Awesome! Glad to have you back. I post the workout warmups and notes, usually the night before unless Disqus decides to mark it as spam and delete it! They’re posted at the bottom, so you just have to scroll down for them (if you want!). Looking forward to watching your progress. Please feel free to let me know if you ever have any questions!
Welcome back Tyler…awesome decision on your part! Great work today! Take Libby’s advice..she has been AMAZING with all of her warm ups and notes and videos!
Great work tyler!
Good morning everybody…after a shoulder injury in April (which took 8 weeks to heal), I tore my left calf in June, so I have been dealing with a bunch of crap. However, I am on the mend. The calf is still about 2-3 weeks out, but rehab is going well. A. Off 400#: 200/240/280/300/320 rx. B. 9:39; 60#kb (heaviest I have), did step-ups on the box (didn’t want to aggravate the calf). The swings and lunges lit up my low back. That was fun. C. 4 rounds not for time: 8 landmine rows 90# 200m run 10 single-leg calf raises… Read more »
Thanks for the update Chris. 2 injuries back to back can wear anyone down emotionally. Way to stick with doing what you can do while you work back to full health. Hope you get better quickly!
Whoa! Welcome back! Great to see u on again
That’s funny.
Glad to have you back, you’ve been missed. Sorry to see you’re going through injuries but looking forward to seeing your progress. Thanks for sharing
Just part of life. At my age, you start to listen to your body more.
Ugh, I feel your pain, Chris! Definitely take the appropriate rest so you can come back confident that you’ll stay injury-free. If you ever need help modifying workouts, let me know, I’m happy to help!
Thanks, Libby. Are you new to Invictus? Is Michele still there?
argh, dude that’s a bummer, you just gotta take it at your own pace and let the body heal; hopefully you’ll be back at 100% in no time
So glad to see you back! Get well soon
YAY…Chris is in the house!! Love to see you back! Sorry to hear about all the issues you have had…that’s a bummer…but sounds like you are on the mend and will be back to full capacity in no time. Libby took over for Michele while Michele is away…and let me tell you…she has been AMAZING! Read her posts each day…her WU and notes and videos are the bomb!
Haha! Thanks , Candy. I will definitely take note of whatever the coaches post.
Glad to hear you are on the mend. Keep being smart in your recovery.
So sorry about the injuries. I’ve been nursing a weird strain in my subclavius, which is frustrating. Welcome back! And hope you heal up the rest of the way!