Workout of the Day
A.
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes
Build load every set.
B.
Complete rounds of 30, 20 and 10 reps for time of:
32/24 kg Kettlebell Swings
Shoulder to Overhead (115/75 lbs)
Pull-Ups
Rest daya friday and saturday
so did this today, sunday
A)
Worked up to 330# x 4 and felt like going for a 1rep PR at 375#, and got it
B)
9:37
32kg Swings
95 lbs Push Press
A. DL 8 x 175-200, 6 x 220-240, 4 x 265-285(3)
B. 30-20-10 reps:
24 kg Kettlebell Swings
Shoulder to Overhead 95#
Pull-Ups
29:15
I am very slow at kipping pull up, can’t do more than 3 in a row, it is not improving unfortunately
A. 205X8, 225X8, 245X6, 265X6, 285X4, 315X4
B. Rx 10:56, last round of 10 unbroken, had to break up reps in all exercises on the first two…great wod, thanks!!!
A. 135X8, 185X8, 275X6, 315X6, 405X4, 455X4.
B. 9:15 band assisted pull-ups.
A) 225, 250, 275, 295, 315, 335
B) 12:46 with a 63# KB and Rx S2OH
My lungs did not like this workout. Especially since I fell off routine until Wednesday. Weakness for pizza…
A. first time lifting anything heavy off the floor since back injury in december. worked up to 133# (60%) to focus on activating glutes and hamstrings. A1. perfect form Push-ups at rounds of 12-14-11-10-16 (60 seconds rest) A.2 box dips 4 rounds of 4 deep dips (can’t do a single 1 on the rings yet) A.3. 6 rounds of: 400 meter sprints 20 Reverse lunges with 55# jog 200 meters 10 Back squats 55# (slow controlled to protect back and activate hamstrings) 30-45 second rest (Run splits at 1:45/1:43/1:45/1:48/1:47/1:45) B. 9:45: 30-20-10 with 35#Russian KBS, 55# push press. felt good… Read more »
At Invictus today I started the DL @ 95# for 6 115# for 6 135# for 4 155# for 4 175# for 4 then I used 55# for the shoulder to overhead and did modified pull ups on a lower bar and it took me 9:10 smaller kettlebell weight as I wanted to do them unbroken. Probably should have gone heavier. Fun stuff.
Tweaked my low back warming up for deadlifts. Hit up a tabata on the Airdyne later this afternoon. Set up an appointment for the physical therapist for next Tuesday. Boo! Gotta get to the bottom of this.
Good news is that my back didn’t hurt at all during my heavy front squats at the beginning. 🙂
This is terrible news! Let me know what the PT says and heal up quickly! Let me know if you need some help coming up with workouts while you heal.
I’ll keep you posted and, yes, I’d love some help coming up with workouts!
Mike reading your posts, it seems like you always have some type of back issue….how do you warm up for your workouts?
Thanks for taking the time to look back through my posts. I think I initially hurt my back about a week ago doing heavy sandbag shoulders….
In terms of warm up: Usually just a minute or two in the Airdyne and XOS symmetry, along with a few warm up reps of whatever movement is programmed. I’ve got a feeling that won’t cut it now that I’m in my thirties… What should I be doing instead?
(I’m typing this in peguine pose, which seems to be loosening things up quite a bit.)
Mike – my group does about 15 mins of warmup before we touch a barbell. Usually about 7 mins of cardio movements (high knees, jogging, etc) to get the heart rate going. We then do a nice array of stretching for about the same amount of time. Have you thought of this?
That sounds great, Greg. I’ve thought of it, but I should start doing something similar. I’ve been nagged with niggles since I started S&C stuff last year (from trail running). Wasn’t as important in slow distance running, but I need to get on it now. Thanks, man!
Did yesterday’s good stuff 🙂
A. (All in lbs) 98, 103, 108, 113 x 2 sets, 118 x 2 sets, 123, 128, 133
B. Rxd 17 reps. I was shooting for 20+, but didn’t quite make it!
Nice, Tracy!
Odette: Fitness A with 125 lbs (10more lbs from last time) Fitness B with 30lb kb/35 lb bar for stovhd and replaced jumping lunges with twice the amount of jumping jacks so 60/40/20 since she cant do jumping lunges 7:59 Joan: pyramid rounds of bench press/front squat lunges/30 double unders, so front squat lunges always at 155 lbs and double unders for 30 reps with 30 sec rest between rds for a total of 8 rounds Bench press at 135/185/205/225/225/205/185/135 Then fitness B from yesterday 5 minutes of burpees box jump overs, 42 total……wow way harder than it looked, it… Read more »
Awesome job on the PR, Odette!
A. DL 8 x 255-275, 6 x 295-315, 4 x 335-345(3)
B. 14:01 w/ KBS @ 60# Grip was a killer.
Great grip, Andy!
A. 185/200/225/240/255/270 10×10 subsets of ab work
B. 15:06… 44lb kb / 75lb S2OH / pull-ups – (purple band) This was a good!
How was the ab work/deadlift combo?
It was great. My core is getting stronger and I never thought I would actually enjoy doing an ab workout.
A. 135/155/185/205/225/245 – havent done deadlifts in a while – definitely can move up n weight
B. 11:18 – I didnt have much time today, so I used bands on the pull-ups, which got me through the workout much quicker. I want to do this again without the bands.
44lb KB, 95lb s2o, Orange Rouge band for Pull-ups
Awesome, Brian! Great to find out that you got stronger. 🙂
A. 185/200/225/240/255/270 10×10 subsets of ab work
B. 15:53 – 62lb kb / 95 s2o / pull-ups – 1/2 with band…diet is back, but need to cut a couple more lbs to do pull-ups with no band.
Good one! I was gassed.
Great job, Anthony!
A. 225,235,265,275,295,305
B. 15:21 Rx. I’m glad I don’t have to write anything today, my hands and forearms are on fire!
Seriously! Great work!
A. Wender strict press (great timing for today’s workout) – 5x10x10 of ab work in between
B. 17:38 Rx – kb swings were brutal! 115 felt good for the s2o – overall solid one today!
That is perfect!
Hey Greg…I’m considering doing a few cycles of Wendler (in place of A) to improve my strength for the next cycle of Invictus here. What has been your experience with it? I’m new to barbell training so I imagine I’d have quick gains…
I have loved it thus far. This week, I’m actually testing my 1RM on each of the lifts on Wendler. So far, I had a 40lb increase on the squat. I started it back in November, and did 4 cycles. I found a notable increase in strength, but found the program to be boring! It was a good winter activity though. I’m switching back to Invictus next week.
Thx Greg. Yeah I’m worried about boredom setting in with a program like that (nothing again Wendler…). Nice gains, man!!!
A
155#, 175#, 195#, 205#, 215#, 225#
Meant to chase each set with pushups but forgot. Is it possible this program is making me dumber?
B.
Complete rounds of 20,15, 10 reps for time of:
24 kg Kettlebell Swings
Shoulder to Overhead 95#
Pull-Ups
8:07
Only if you’re stupid strong!
That made my day! Funny stuff
Ha!