A.
Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
A. Bryan (E4MOM) – 125#, 190#, 215#, 235#, no further attempt.
B. Bryan (Run as many meters as possible in 12 min, 1 work:2 rest, 400m) – 1:32, 1:37, 1:37.
A. Up to 395 PR (not tempo on that 1 RM). Tried 405 and horribly failed. I almost fell down on my face with all the weights but I somehow managed to lean forward faster than the bar and dropped it over my head. Weights pushed me 4-5 feet backwards on my butt. It has been a couple hours now and I don’t feel any unusual pain so I guess I’m lucky.
B. Subbed with 3 sets of 4x20yards prowler push (32secs each rounds) and 3min break. My legs were on fire.
Did this today
A. Worked from 125 – 205 at Temp. Definitely a PR at tempo.
B. No rower today so did a 12 min AMRAP of run for 2 min.
Rest 30 sec
Max DU in 2 min
Rest 30 sec
Got 3 rounds of running – about 500 – 600 meters.
2 rounds od DU
160 DU
123 DU
Opted out of this workout. I couldn’t face Tempo Squats AND rowing.. blah. I did Tuesday’s instead because I had an unexpected off day. (really bad headache) A. Bench press 65, 75, 85, 95, 105 x 4 reps 6, 6, 6, 6, 6 I didn’t worry too much about tempo just tried to keep it slow and controlled. B. Scaled the Ring dips – feet on an 18 in box 13:08 – Torqued my shoulder a bit and am suffering for it today.. blah…. All KBS UB. C. 15 CTB half strict, half kipping various grips 15 Strict PU 15… Read more »
A. Based on 1RM – 315 185/230/280/305/310/315 @tempo so felt good about matching prior 1RM
B. Done as AMRAP 12 with the wife, alternating every 500m. ~2800m
A. Back Squat
1 RM @ tempo 30X0
Up to 345
Then
As many reps @ 70% 1RM
255lb
20 reps
Didn’t do B. I made 345 in A but hit it again and the second time I did something to my right shoulder. I knew I shouldn’t have done it the second time. Should have listened to my body better.
BIG back squat…I hope your shoulder is ok…take it easy!!
My husband brought some funky virus from VA so I’m sick… just trying to lift a little and not push my system over the edge. Picture of the new garage gym with gym dog!
20 min work on power snatch to 85#
5rds
10 DL @95#
10 single arm DB row R
10 single arm DB row L
Feel better soon!
Nice set up!! Get better soon!!
A. Up to 225#x1 @tempo for a tied PR then failed 235. Tempo on 225 was a little faster previous reps
B. Read this same as Chris M so did the same:
Row 500m max effort every 6 min x 2 sets
1:38.5 (PR)
1:44
Last PR was 1:40 a few months ago. Felt a lot stronger but completely broke apart from the 2nd half of set 2
C. 3 RNFT
15 GHD sit ups
12 strict pull ups
You have unleashed the beast with the rower since finding your perfect damper setting! Nice work all around Joey!!
Thank you! Yes I’m liking the damper @5.5… i think it’s helping
A. As rx. Failed 1-RM of 275lb.
B. No rower so used pull machine at hospital gym. Weight pyramid: 3reps starting at 50lb, 10lb increments until 210lb. Then max reps starting at 210,then down 10lb e round until at 50lb again.
A. Based on regular 1RM – 315 155/235/265/295/315/325 @tempo. 10# regular PR!
B. No rower so I hopped on the treadmill and did 2mi at 6:00/mi pace.
Wow, if you PR at tempo, imagine what u’d do regular
Did grace today 3:37 13 second pr
Than backsquat up to 315 time was limited will catch up others tomorrow shorter work day
PR Grace, then back squat @ tempo… you’re an animal!!!!
I did only A part today
1) 50kg x5
2) 75 x3
3) 85 x1
4) 95 x1
5) 100 x1
6) 102,5 x1 and this is my new, little PR. Last time it was 100kg in 18 May 2017. When I saw video of today’s PR and compared it to video from 18 May, I can say, that today I did it with better technique and it looks like it was lighter to me. Anyway – it was too hard, to try 105kg, so I ended on 102,5kg but I am still happy of this LITTLE step.
It’s still a PR – congrats!!!
Sometimes the mind needs those baby steps to move forward…I know I do…and even if it’s only 1#…it’s still an improvement and you should be PROUD! Congrats..nice work Slawek!
A. Tempo squat up to 285 (10# pr). I knew that was it for the day. I tried a second rep at 285 and failed.
B. I rowed for 12 minutes at 5 damper and finished with 3180m.
C. Plank and side plank holds
Another great day Mike…congrats on the PR!!
Went B first today.
B: 1500 meters (went solo and kept a work-rest ratio of 1:1)
A: Worked up to 260! That’s a 10 pound PR!!
Congrats on the PR Mike…Nice work!!
A day behind… AR yesterday, couldn’t imagine having snatched right after tue’s wod
A- only up to 135
B- Rx 4:20 PR… prev 5:30ish
Thanks for another PR invictus and community!!!!
Great job!
Nice work that’s a huge improvement!
Great improvement!!
Had a couple unplanned but much needed rest days…so this is how I attacked today.
A. Snatch – 55#, 65, 75, 80, 85, 90 (5# PR), 95fffffff (so close.. just a little to far forward and couldn’t hold on to stand up…but I’ll get it next time)
B. Back Squat @ 30X0 (wasn’t sure what to base this off..so I just used my regular 1RM of 180)
90# x 5, 135×3, 155×1, 170×1, 180(F)
C. Grace – RX – 3:30
Last done on Sept 16, 2016 at 7:45
Goal today was under 3:30!
PR CITY! Congrats, those are amazing results that showcase the hard work you’ve been putting in. Resting WORKED
Resting worked! Thank you for all of your encouragement Joey!!
That’s fantastic! It shows all of your hard work is paying off big time.
Wow, PR snatch, then back squat tempo then PR grace… i salute u
Great work Candy!
omg that’s such an amazing improvement candy!
Congrats on both PR, you’re amazing!
Up to old 1rm of 350, but not at tempo. Earlier sets/reps were at tempo. Tried 360 but failed.
B. Flying solo so did 4 rds of 1:40 min row & 20 sec rest. Screen on rower is broke, so not sure of distance rowed. Was shooting for 6 rds, but legs fell apart after 4th rd so called it a day.
Do I test my 1rm at the 30X0 tempo?
So are we supposed to test our 1rm at tempo???? Or do tempo for the 85% and below then normal?
Looks like test at tempo ?
A. Up to 305