Workout of the Day
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.

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Juan Mantilla
Juan Mantilla
January 16, 2015 8:57 am

6x 65, 75, 95,105
3x 115

Ring Dips: 20 (run 200 m), 20 (row 250 m), 13 (row 250 m), 11 (run 200 m)

Noah Timpano
Noah Timpano
January 15, 2015 9:16 pm

6x 95, 100, 105
5x 110, 110

Ring Dips: 20, 21, 17, 17

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Michele Vieux
January 16, 2015 6:46 am
Reply to  Noah Timpano

Nice work! That’s a lot of dips!

Jason Rahm
Jason Rahm
January 15, 2015 7:32 pm

M, 33, 224#
Did part A from today and yesterday
Unsupported Seated Shoulder Press: 75, 85, 95, 100, 105. All were 5 reps
Hang Snatch: 95, 100, 105, 110, 115, 120

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Michele Vieux
January 16, 2015 6:46 am
Reply to  Jason Rahm

Great job, Jason! No Part B?

Joan D
Joan D
January 15, 2015 7:14 pm

Glad to be completed with smolov squat and bench press base cycle, today was painful…….next week is MAX out week before starting the Intense cycle, hoping to get 335 for squat and 255 for bench

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Michele Vieux
January 16, 2015 6:45 am
Reply to  Joan D

Can’t wait to see how you do!

Andy M.
Andy M.
January 15, 2015 4:01 pm

A. 5 x 95-115-120-125-125(4)
B. 27/16/13/13

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Michele Vieux
January 15, 2015 6:03 pm
Reply to  Andy M.

Great job, Andy!

Todd E.
Todd E.
January 15, 2015 2:43 pm

A. 115/135/155/165/185 all sets for 5 reps.

B. No rower, we subbed sled (195lbs) rope pulls for 1 minute and did weighted (45b plate) close grip pushups for the next minute. 4 sets complete.

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Michele Vieux
January 15, 2015 6:02 pm
Reply to  Todd E.

What a creative sub with the sled rope pulls! Sounds fun. 🙂 Next time start heavier on the seated press now that you know how strong you are!

Dubon
Dubon
January 15, 2015 12:24 pm

A- 5×10 seated strict dumbell press 20kg each arm
B- every 2 mins 10 mins 10 bench press 70kg
C- 4 rounds for reps (dips)

In 4 mins row 250m then max strict weighted dip on straight bars instead of rings as rings hurt shoulder still.

1. 25
2. 21
3. 16
4. 15

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Michele Vieux
January 15, 2015 12:34 pm
Reply to  Dubon

Ew! Seated press THEN bench press THEN dips?! I bet that was fun. 🙂

Dubon
Dubon
January 15, 2015 1:49 pm
Reply to  Michele Vieux

Ha ha yer triceps defs felt this one

Kev B
Kev B
January 15, 2015 11:40 am

Poor Jim is getting done left and right around here.

A: Never done these seated, interesting:135, 140, 145, 150, 150
B: Nursing sore rotator cuff, nothing worth talking about

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Michele Vieux
January 15, 2015 12:33 pm
Reply to  Kev B

Did you feel those presses in your abs? Nice weight, BTW.

Kev B
Kev B
January 15, 2015 8:49 pm
Reply to  Michele Vieux

More so in my lower back. Was strange not being able to squeeze my butt and screw my feet into the floor.

Scott
Scott
January 15, 2015 10:30 am

A. Did it as a E2MOM – 115,125,135,145,155
B. No rings at my gym, so I did normal dips – 18,22,13,19

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Admin
Michele Vieux
January 15, 2015 12:33 pm
Reply to  Scott

Start heavier next time on those presses now that you know how strong you are! How did you like doing them in the seated position?

Ivan
Ivan
January 15, 2015 8:57 am

A. 40kg/50/50/50/50
B. 16/13/11/10

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Admin
Michele Vieux
January 15, 2015 12:32 pm
Reply to  Ivan

Great job, Ivan! How’d you like the seated presses?

Ivan
Ivan
January 15, 2015 12:45 pm
Reply to  Michele Vieux

They were fun 🙂 Following Invictus for about 2 weeks now.

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Michele Vieux
January 15, 2015 6:01 pm
Reply to  Ivan

Glad to have you! Keep posting results and any questions you may have. Do you have any goals for this year?

Anthony
Anthony
January 15, 2015 7:31 am

A. Wendler
B. Ran a mile – 6:58
C. 19/15/13/11 = 58 – red band

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Michele Vieux
January 15, 2015 12:32 pm
Reply to  Anthony

Get a wild hair today? Oh the mile! Nice job!

Greg
Greg
January 15, 2015 6:19 am

A. Wendler
B. 20/14/12/12 = 58 Rx

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Michele Vieux
January 15, 2015 12:32 pm
Reply to  Greg

Ahhh yeah!

Mark
Mark
January 15, 2015 6:00 am

44m 6’165
A. all sets with 95lb for 5 reps
B. 1 minute sprint on the rower (strokes were consistent, 50-55 per minute)
max ring dips 12/12/11/10

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Admin
Michele Vieux
January 15, 2015 12:31 pm
Reply to  Mark

Nice work, Mark. How did you like those seated press?