Workout of the Day
A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups
A. 40# db’s -72# carry ea hand
B. 6+4 & 3
A : 2 x DB 55#
B : 4 rounds + 9 reps @ 65#
C : 3 rounds + 6 reps @ DB 25kgs
A. DB Shoulder Press: 50# x 6, 55# x 6(reps) x 4 (sets); Farmer’s Carry: 80# DBs
B. Rx: 8 rounds; Rx: 3 + 15
A- 50#DB sets of 8, 100M (50/50) Farmer Carry with 50#DB each hand; didn’t rest between press and carry; rested 1:00 between sets. Had to stop around 50M on rounds 3-5. Forearms were blown up. Thought they would impact pull ups more than they did.
B- 8+1 RX
C- 3+17 RX, did Hand Release Pushups; finished 4th round at 4:23.
A: strict barbell press 65×3 each set and 30 second lsit on parallettes.
B1rx: 4+3
B2rx: did 25# plate strict front raise and pushups (lack of equipment) 2 rounds +18 the front raises SUCKED!
A.
DB press @ 35#x2: 6/6/6 @ 40#: 6/5
Farmer’s carries @ 24kgx2
B.
4+12 Rx, 3+1 Rx
Yeah Aaron! Getting super strong
A. Opted for back squats today, 5×5 @ 225
B. Rx 6 rnds +2
C. Rx 4 rnds
Solid scores on the conditioning Paul
A. Seated barbell press 145# 6 reps each time
A1. 53# kbs
B. 5 + 2
C. 3 +1
Nice work Jeff. Try to go a bit heavier on the farmer carry next time if possible. I think you can handle it
I defiantly could just don’t have the heavier pair of kettle bells in my garage ?
Worked out at home so did what I could-
Strict press x 6 reps
105-115-125-135-145 (5)
4 strict pullups
8 push press 95#
5+4rx
15 kb swing 70#
15 pushup
3+5rx
Looks like that upper body gymnastics is improving a bit! Keep it up big guy
A. 2x 24k Kb x 6
2x 32k kb walks
B. 6+6 Rx
3+12 Rx
Nice work Justin. Super consistent
5 or 6 reps at 60lbs, 70lb db for carry
6 rounds rx’d
4 rounds rx’d
My shoulders were swelling more than my ego.
Haha Awesome Ian! Next time heavier farmer carry if possible =)
4 sets (slacker)
A1. DB Press (seated, unsupported) 6 x 45
A2. DB Farmer’s Walk (2 x 100# DBs, ~75m)
B1. 6 rds Rx
B2. 4 Rds Rx (70# Russian)
100lb Dumbbells is awesome! Nice job Andy! I guess that makes up for only doing 4 sets =P
A1) 5×6 reps w/ 2×60# DBs
A2) farmers carry w/ 2×32kg KBS
B1) 7 rounds + 1 rep Rx’d
B2) 4 rounds + 3 reps Rx’d
A) 26kg x 5 sets- 6 reps.
B) RX 8 round
C) KB 24kg 4+29
8 rounds on workout 1! Thats the best score Ive seen all day!
Thanks. i m young level 1, i follow invictus performance programs by september. Is great
A1. Dumbbell Press 6 x 45/50/55/60/65 (maybe 60 across next time)
A2. Farmer’s Carry w/ 2x32kg KBs (use 38kg next time)
B1. As Rx – 6 rounds + 2
B2. As Rx (hybrid) – 3 rounds + 24
… hoping to find time tomorrow to fit in Warrior’s WOD2 … looks sweaty.
Awesome score on that first workout Chris. Strict pull-ups must be your jam
A) dumbbell x 6 reps @ 12.5kg. Did 1st set of 6 @ 10kg but was too easy. 12.5kg got hard in last set of 6! Farmers walk was in 4 x 25 metres with a reset and turn at end – hands were on fire! Did 42.5kg each hand inc weight of bars
B) got 3 full rounds plus 7 reps. Did 1 strict into 3 kipping as not got strength to do all strict
C) got 2 full rounds then 14 reps. Assumed it was full American swing not Russian.
Sheesh!!
Awesome job! Keep working on those strict pull-ups. In the future, try kipping on the way up and coming down slow on the negative or eccentric portion of the pullup. And for the swings, always keep them Russian unless specified otherwise. We are just looking for the violent hip extension.
Ah ok!! Thanks 🙂