Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24/20″)
15 Kettlebell Swings (24/16 kg)
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 Supine Ring Rows @ 5112
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm
A.Snatch Balance: 50 Ã 65 kgs For quality
B. 5 Rounds (pas en forme…)
A. 135 lbs to 155 lbs (60 Ã 70 kgs)
B: 6 Rounds + 3 STOH
All sets unbroken
Dear Michele
A: Snatch Balance: 65# / 75# / 95# / 105# / 115# / 135# “Panic room” I could not get down, jajaja
B: 5R + 9 reps. 135# S2OVH / 24″ Box Jump / 53# kettlebell swing american
C: Done with 2*¨35# KB for the first attemp.
Round 2-3: 2*40# DB
All sets with the arms locked out ovh
A: 85 85 85 85 85 85
B: 125# 4 + 4 BJ
C: 25 pound kb.
A: 120, 125, 130, 135, 145, 155
B: 5+3, 135#, 24in, 53lb
C: Done with 28lb kb for carry
For future reference, is the bottom up carry with the arm locked out overhead or with the arm bent and the KB about head height?
Normally with arm bent but you can try it locked out overhead too.
Crap…I did it locked out overhead, seems I always do it the hard way.
That’s how I did it too, nice job on 40#. The 28# was a struggle and the 35# I tried it with kept rotating.
A: 55, 65, 75, 80, 85, 95.
B: 7rds. 44# kettlebell, 20″ box and 75# barbell.
C: Done with 18# for the kettlebell carry.
Great job, Trine!
A. 135#
B. 4 rounds + 8 reps – had to scale this one to 135# STOH and 24″ step-ups … can’t get 100% of drive off the ankle just yet.
C. 24kg carries and 6/6/6 rows
That darn ankle! I can’t remember if you said whether or not you’ve tried Voodoo Floss on it?
I’ve been targeting it every day with mobility but no voodoo floss. We have some at the gym down here. I’ll try it today!
Still only 2 weeks out from hurting the ankle, and it’s been slowly but steadily improving.
Odette:
A. 45 lbs
B.4 rds
5 Shoulder to Overhead (45lbs)
10 Box Jumps 18 inches
15 Kettlebell Swings 30 lbs
C. Completed
Yay, Odette!
Worked up to 115lbs for snatch balance. First time ever doing this. Did some false grip work before heading home. Going to do a 10min AMRAP at home for conditioning
How’d you like the snatch balance?
A. Snatch balance first 3 sets @ 98#, last 3 sets @ 103#
B. 5 rounds even Rxd
C. Had to skip
Awesome job, Tracy!
A. SB 1 x 135-155-165(f)-165-175-155
Definitely the weak link in my snatch. Need to keep hitting these in skill work.
B. 5 rds + 2 Rx
C. Done w/ inverted bar rows, 35# KBs
Got a 10k run in yesterday, had been a while. 45:50.
More snatch balance! Great job with it though. What’s your 1RM snatch?
Thanks, Michele. Old PR is 175 but a more reasonable current training 1RM is 155. Decent first 2 pulls and OHS is solid. Missing speed (and confidence) getting under the bar…
So had to alter a few things slightly due to rehabbing shoulder
A- every 2 mins 12 mins (6 rounds)
1 high hang clean @110kg
B- 10 min AMRAP
5 db strict press 20kg db in each hand
10 box jumps 24″
15 kb swings 24kg
7 rounds + 6 kb swings
C- 20 dus every 30secs for 5 mins
D- 3 rounds not ft 6 ring row, 30ft bottom up kb carry
Another option for Part A could have been Tall Cleans. They help force you to get under the bar fast. Awesome work!
Thanks for this suggestion Michelle. Will defs add these in next time.
A. Snatch balance is such a mental thing for me. 135# is all I can do. At that weight I want to turn it into a “push snatch balance” meaning I want to jump it up a bit vice just drop down.
B. 5 + 5
C. Ran out of time… Maybe later today.
Ah the snatch balance. Yes, keep it lighter until you can really start punching under then start to go up slightly from there. Great job!
A. Sets at 135,140,145,150,155,160
B. Rx – 4 rds + Shoulder -> OH + Jumps
C. complete with 35 lb KB
M/37/5’11″/250
Nice work on Part A! What’s your 1RM snatch?
185 last time I did it.
A: Wendler deload
B: 4+27 (135lb)
C: Completed
Great job, Anthony!
44m 6’165
A. Didn’t do much weight, mostly worked on technique for the twelve minutes. Heaviest load was 95lb. (Snatch max is 110)
B. I did it with 135lb a 65lb kettle bell( hybrid swings) and 24 inch box.
-3 rounds +5 shoulder to over head and 5 box jumps.
C. Completed did the bottoms up walk with a 40lb kb
Nice work! I think most folks were using Part A for technique.
A. Wendler.
B. 4+3 Rx+ (155lb and 30in box)
C. Completed
Another solid day of programming!
Glad you like it! Maybe we’ll get you to convert to our Part A soon. 🙂
When I first started with Invictus, I was doing the part A! I wanted to get into a pure strength program. Once I hit 6 cycles of Wendler, I will retest my 1RM and likely begin your program again. Do you have any insight to how you program your lifting?