A.
Take 15-20 minutes and build to today’s 1-RM Snatch
B.
For time:
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups
A. 40 45 47.5 47.5 felt really easy, then failed 50kg twice. Speed under needs to be better as snatch pulls are strong enough.
B. 7.55 with a 20kg kettlebell
A. Up to 215, failed 225 3 times and I should have been able to stand it up.
B. 8:14
Day late. I was still so sore. Forgot my shoes so I did barefoot. Made my snatch balance unsteady.
A. Up to 105 with decent form. Anything above that started becoming power snatch so I backed down.
B. 12:13. Scaled kb to 45lb. All pull ups kipping. I notice I cheat when I do butterfly.
A. Did some extra work on the snatch today Snatch press from receiving x 5 reps, 5 sets – PVC, 35#, 40, 45, 50 Snatch push press + ohs + snatch balance, 2 reps of complex – 35#, 45, 55, 65, 75 Snatch + hang snatch – 55#, 65, 70, 75, 80 ***Thanx @joeymaltais:disqus this was a ton of work…but what a difference with my Snatch..it felt so much better…I considered going heavier, but at 80# it was smooth and I felt very confident…didn’t want to alter that feeling if heavier didn’t go as well. B. RX – 7:09 ***see… Read more »
Ha! I knew you’d do that lol. Great work you a real beast 😛
Wow! That is what I need to do! I have to get better at snatch balance and bejind the head pressing. Great job!
A. Worked up to hang power snatch double of 217 on Wednesday so skipped this.
B. 40 KBS #70, 20 r lunges, 20 CTB, 30 KBS, 15 r lunges, 15 CTB, 20 KBS, 10 r lunge, 10 CTB. 11:27
Still need lots of practice on chest to bar.
Didn’t have time for the whole work out and had a horroble headache anyway so I abbreviated the work out to just B.
RX 9:39
It was hard! I had very little energy, but sucked it up and did RX even though that 35# KB looked SO good!
All butterfly kipping and strung 10 together.
B. 3 x 10 PVC plank to elbows.
Nice job on the butterfly pullups! I can get about 9 or ten before my kip falls apart. It’s a tough skill for sure! Hope you feel 100 percent again soon.
Thanks Nathan. It feels like I am going to be sick forever as I have now had three different bugs one after the other and my family has as well. Looking forward to everyone getting better!
I sooo wish I had butterfly pull ups…I can kip, but it just seems so much slower. Good job on this..it was tough to go RX!!
It WAS hard to do RX but I kept telling myself not to be a wimp and get to it. I am FINALLY getting better at the butterfly kip. It’s taken a lot of practice, but I feel like I am making progress after stalling out for a month or two. It is much faster but takes a lot more out of the shoulders.
On my own tonight and we are done with a 12 week cycle of our other workout so I am doing invictus.
A: Worked up to 100 on snatch. It isn’t a limit on weight but on how my lower back feels on these. After the herniated disc I don’t know how hard I will realistically push snatch at my age. It is still a fun skill move though.
B: 53lb kb and kipping PU.
8:44
I had to break the Lunges and PU a bit but that was pretty intense.
A. Snatch (single arm)
1RM for the day
120lb.
Wanted 125 but happy with this. It didn’t go down from last time.
B. Rx
9:12
Nice job on the 1 arm snatches. Did you get 120 on both arms?
Thanks! No, I only lift with my left. I injured my right arm a while ago and can’t grip the bar. Cleans and snatches I do single arm. Deadlifts I use a grip aid and presses overhead I’m able to hold onto the bar just enough now.
Chad, didn’t know about your right arm. I commend you for doing what you can. The attitude that finds a way despite the apparent challenge – just as you are doing – is unfortunately in short supply.
Keep it up. You have a new fan in me!
A. Did some extra work on the snatch today Snatch press from receiving x 5 reps, 5 sets with 15# (heavier didn’t work at all, mobility and strength problems) Snatch push press + ohs + snatch balance, 2 reps of complex: 65-65-65-75# Snatch + hang snatch: 75-75-85-95-95-95 This helped me gain confidence and I really need the time under tension. Been wanting to do a session like this for awhile B. Scaled to 24kg, feeling pretty beat up from this week’s training. Goal was < 8:00 Score: 7:31, everything UB at a steady, reasonable pace (tough one on the grip).… Read more »
You crushed your goal. Awesome! But did you beat @candyolkey?
Haha I doubt it!! She’ll probably do this rx’d and still win lol. We shall see 🙂 Will you be doing this one? Great job on wednesday’s wod yesterday btw, great times!! DL went well?
Candy had a nice 14 hour work day on Friday and went for a rest day..so I just finished this Saturday morning…feeling really good about my results!!
What can I say…that is a ton of work and super super fast time on B!! WOOHOO!!
Met a fellow invictus mate at the gym today! We attacked the wod together!
A. 65/85/100/110/120/125/130#f
B. Rx 11:58
Forearm killer!
How cool you meet someone else doing Invictus programming!
You aren’t kidding about the forearm killer…I couldn’t even pick up my water bottle when I was done. Awesome that you met someone following Invictus….Great work today!!
Yesterday’s WOD
A. Push press 5×3; 85; 95; 115, 125; 130
Broke my 1RM of 125# with a new 3 RM of 130#
B. 10 push press, 20 toes to bar, 40 DU
13:00 @85# using toes to rings; 7:00 after 2 rounds, 6:00 for last round ugh – lost the toes to rings and had a tough last round with DU. Other rounds were great though. Happy with the cycling with the toes to rings.
A. 135# 20lbs under last time
B. 15:22 53# KB
A
Me: 226#
Misses: 110#
B
Me: 10:44 rx
Misses: 10:43 w/ 35# kb & ring rows
A. Snatched earlier this week up to 145 so hit bench press today
B. 8:58 Rx
This WOD looks like a real grip grind. Would like to do it today but going out of town. Might do this on Sunday though!
For the Friday afternoon workout motivation.
Not quite work safe.
https://www.youtube.com/watch?v=R2_c6r-pcJk
LOL
LoL- love it
Did 10/18/17 with G today.
She didn’t want to wait on me to complete my deadlifts so I got about 3 mins avg rest in between…so I was gassing pretty hard…
This was
5 Rounds
Run 400m
20 Wallball shots (20#)
10 unbroken Deadlifts
As Rx. 225 on DLs
3:50, 3:29, 3:43, 3:51, 3:54
Great times especially considering the limited rest
Really NICE times….glad to see you are getting back to 100%!!
A. Up to 170. 5# Improvement
B. 13:36. Used 70lb KB
A. Up to 125. Pull was terrible today 🙁
B. KB 53# – 8:25.
To clarify, is it 20/15/10 x reverse lunges total or per leg for total of 40/30/20?
Thanks for your time
Stacey
I did the reps alternating so 20/15/10
Thanks
I think since it says alternating it means the total amount of reps and not per leg. Hope that helps
Thanks!