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

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Mads Anæus Brogaard
Mads Anæus Brogaard
February 22, 2015 4:46 am

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

Tuna Tunali
Tuna Tunali
February 21, 2015 7:56 am

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

Nick
Nick
February 21, 2015 7:28 am

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!!!

Todd E.
Todd E.
February 20, 2015 9:11 pm

A. 135X8, 185X8, 275X6, 315X6, 405X4, 455X4.
B. 9:15 band assisted pull-ups.

Chad Pool
Chad Pool
February 20, 2015 8:41 pm

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…

Genevieve (Latin America)
Genevieve (Latin America)
February 20, 2015 4:22 pm

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 »

Mary DeHart
Mary DeHart
February 20, 2015 4:09 pm

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.

Mike
Mike
February 20, 2015 2:24 pm

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. 🙂

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Michele Vieux
February 20, 2015 4:07 pm
Reply to  Mike

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.

Mike
Mike
February 20, 2015 4:43 pm
Reply to  Michele Vieux

I’ll keep you posted and, yes, I’d love some help coming up with workouts!

Joan D
Joan D
February 20, 2015 5:32 pm
Reply to  Mike

Mike reading your posts, it seems like you always have some type of back issue….how do you warm up for your workouts?

Mike
Mike
February 20, 2015 5:50 pm
Reply to  Joan D

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.)

Greg
Greg
February 20, 2015 6:51 pm
Reply to  Mike

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?

Mike
Mike
February 20, 2015 6:56 pm
Reply to  Greg

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!

Tracy
Tracy
February 20, 2015 1:38 pm

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!

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Michele Vieux
February 20, 2015 4:06 pm
Reply to  Tracy

Nice, Tracy!

Joan D
Joan D
February 20, 2015 1:06 pm

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 »

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Michele Vieux
February 20, 2015 4:06 pm
Reply to  Joan D

Awesome job on the PR, Odette!

Andy M.
Andy M.
February 20, 2015 11:45 am

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.

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Michele Vieux
February 20, 2015 4:05 pm
Reply to  Andy M.

Great grip, Andy!

Brian Sink
Brian Sink
February 20, 2015 7:42 am

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!

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Michele Vieux
February 20, 2015 4:05 pm
Reply to  Brian Sink

How was the ab work/deadlift combo?

Brian Sink
Brian Sink
February 20, 2015 4:42 pm
Reply to  Michele Vieux

It was great. My core is getting stronger and I never thought I would actually enjoy doing an ab workout.

Brian
Brian
February 20, 2015 7:16 am

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

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Michele Vieux
February 20, 2015 4:05 pm
Reply to  Brian

Awesome, Brian! Great to find out that you got stronger. 🙂

Anthony
Anthony
February 20, 2015 5:14 am

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.

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Michele Vieux
February 20, 2015 4:04 pm
Reply to  Anthony

Great job, Anthony!

Scott
Scott
February 20, 2015 5:06 am

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!

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Michele Vieux
February 20, 2015 4:04 pm
Reply to  Scott

Seriously! Great work!

Greg
Greg
February 20, 2015 4:41 am

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!

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Michele Vieux
February 20, 2015 4:03 pm
Reply to  Greg

That is perfect!

Mike
Mike
February 22, 2015 10:35 pm
Reply to  Greg

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…

Greg
Greg
February 23, 2015 6:25 am
Reply to  Mike

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.

Mike
Mike
February 24, 2015 6:02 am
Reply to  Greg

Thx Greg. Yeah I’m worried about boredom setting in with a program like that (nothing again Wendler…). Nice gains, man!!!

Justin
Justin
February 20, 2015 4:24 am

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

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Michele Vieux
February 20, 2015 4:03 pm
Reply to  Justin

Only if you’re stupid strong!

Joan D
Joan D
February 20, 2015 5:23 pm
Reply to  Michele Vieux

That made my day! Funny stuff

Justin
Justin
February 21, 2015 8:12 am
Reply to  Michele Vieux

Ha!