Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
B.
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees
Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.
Got my Invictus shirts in the mail today so I am pumped to represent in Elora, Ontario!
5x 175, 205
3x 235
2x 265, 295
5x 265, 265
Completed 2 rounds plus 14 with 95lbs
That’s so exciting! Which ones did you order? The new Nike Metcons release tomorrow…
Michele – Will the Invictus colorway Metcons that I’ve seen online be available to outsiders?
Crossover Symmetry (XOS) Acivation
A1.) Seated Press from yesterday: all sets were 5 reps. 80, 90, 100, 105, 110 (+5 from last time)
A2.) Back Squat: 165, 195, 235, 255, 275, 240, 240 (+5lbs from last time)
B.) 2 rounds + 1 Burpee (81 reps) @ 95lbs
XOS Iron Scap
Yay! More weight! Double PR! Congrats!
A) 195, 225, 265, 300, 315. Then 295 @ 5 reps each time.
B) 3 rounds even @ 95#
Legs were smoked!
Legggggs. Way to push! Three rounds is a great score!
A. 5X235, 5X275, 3X315, 2X375, 2X405, 4X355, 4X355
B. 2+25 @95, almost had 3…. Really liked this format!
Awesome push, Todd! It is a fun format, isn’t it?
It really is, hope to see it again!!!!
A. 60(5)/70(5)/80(3)/92,5(2)/100(2)
2×5-90kg
B. 2+8.
Ahhh yeah.
A. BS (1RM – 315)
5 x 175, 205
3 x 235
2 x 265, 285
5 x 255 / 4 x 265
B. 3 rds Rx (1+14, 1+16)
Unique format, liked it a lot. Pushed hard to finish the full round, definitely helped that the 2nd set was burpee-centric.
Great job, Andy! Double-burner action!
A. Wendler press
B. 3+1 subbed air squats because of my foot. One legged burpees were a blast.
I’ve done those before! Great times! Way to stick with it. Most folks would use an injury as an excuse not to workout but you’ve made some great modifications to continue your training!
I agree Michelle. I don’t know what he’d do without my input!! haha
Singles followed by shoulder mobility
Crossover symmetry activation
Warm up sets followed by hip mobility
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A: (Sandbag Zecher Squats) 5 @ 75 / 5 @ 93 / 3 @ 100 / 2 @ 123 / 1 @ 153 + 2 x 5 @ 123
B: 2 rounds + 20 reps (75lb sandbag)
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Double under practice
Yay, Zercher squats!
A. 5 @ 255, 5 @ 295, 3 @ 340, 2 @ 385, 2 @ 410 + 2 × 4 @ 375
B. 2 rounds even, Rx
Great job, Scott!
44m 6′ 165
A. Based off 265 1rm…135/ 160/ 185/ 210/ 225
Both sets for four reps 210
B. 2 even with 75lb
Sa-wheet!
A. Wendler
B. 3+6 @ 75lb. Went unbroken with this weight. Would have been more of a struggle with 95lb, so I went for the burner today. Used snatch for all G2O.
Great job and choice of weight! A workout of this length is intended to be a burner so you made the right decision in going lighter and fast!
A. 95, 135, 155, 185, 205. Then 185 for 5 reps, 2 sets.
All squats were 5 reps
B. 2 +24 @ 65lbs
Hi Brian, When you say “all squats were 5 reps” does that mean you didn’t follow the rep scheme that was programmed?
Hmmm, looks that way. I messed up – I read it first thing in morning. My bad!
Well now you know to bump up the weight you’re using as your 1RM to set your percentages!