A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
B.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)
A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
B.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)
A. Bryan – 40# dumbbells x 8 reps. 8# trap raises x 10 reps.
B. Bryan – 14:29.
A. 53# KB 6,7,8
No tempo we switched days last week and then saw bs tomorrow so went easy on legs
15# trap raises
B. 5:36 rx’d
A: 10 x BSS 20 kgs + 10 SA T3R 5 kgs
B: 6:19 @ 30 kgs
Finally got this on on 10/1
A. Done (bodyweight only for BSS), 10# for Trap Raises
B. 6:05 w/ 75#
Went 5,5,5 then 5,4,3, then 5,4
lungs!
A. 10, 15, 20 DB/hand – 5# Trap 3s.
B. Wanted to die. My lower back was really hurting so I went with 65# and I’m glad I did. It felt HEAVY.
5:43
Ran 1 miles
60 DU
Some strict pull ups.
A. BSS: 45#s x 10
Trap raises: 10# x 10
B. Not happening with wrist so:
21-15-9-9-15-21
Strict pullups
GHD situps
50m sled (push 25m pull 25m) at 185#
Yay for the sled! I use that in place of lower body movements that bother my hip and knee.
A. BSSq (DBs on shoulders)- 40s, 50s, 60s, (all x10)
Trap Raise – 10s, 20s, 20s (all x10)
B. Wrists hurt too bad, so so made it a shoulder strengthening day
Lseated DB overhead press 4×10
30s, 40s, 50s, 60s (barely got 10)
DB Halos
Love me some DB halos!
A.45# DB x 10
A2 10 # DB 2 rounds then increased to 12.5# on 3rd round.
B. 95# thrusters / burpee Time 6:02
Awesome job!
B) 6:55 Rx definitely got in my head a bit. Did this first since wasn’t sure on time
A) done with 53# KB and 10/8/8 and 8/8/8 raises. Took a bit longer than expected. Had to talk to a few people in between sets. I don’t think I’m going to walk tomorrow after today
Legs!
A1: 45# DB +8
A2: 7.5 #DB +10
B: tried thrusters and shoulder pain after two. Went with DB presses instead and didn’t have pain
35#Db and burpees
Michele, any ideas as to why I get pain when doing movements like the jerk, thruster etc but not during a DB press? I was only using 65# initially for the Thruster and got the pain. But was able to DB press 35# without issues.
With a barbell you are basically locked into position with the pronated grip on the bar. With dumbells you have more freedom in range of motion, and most likely are holding the dumbells with a neutral grip. Mobility work in shoulders and thoracics couldnt hurt 🙂
What she said! Let us know if you need ideas!
A1. 20# db each hand x 10
A2. 5# x 10
B. 115# thruster – 5:17
Whoot!
Short on time so B only…
5:53 @115.
Nothing fun about that.
Nothing but fun!
Tuesday’s wod
A) Shoulder press, off #85 1-rm: #45×5, #55×5, #65×5, #70×5, #75×3, #80×1
B) 7 rounds. L-sit db-press, #25’s. Red band for dips. Traps and tris are smoked from yesterday!
Accessory: 2×90 sec hs holds on wall. Core work.
Great day!
A) split squats 40s, 50s, 60s
Trap raises 10×3
B)5:17 w/ 135
super fast!
A: Bss: 10 w/ 20# db’s
Trap 3 10w/ 5# db’s
B: do I need to say ugh…
7:41 w/95#
C: Emom x 30 min
Min1: 10 cal row
Min2: 10 Burpees
Was good:) 150 cal row and 150 burpees.
Can I get an ugh ugh?!
I looked at my time from last year…I took 5 mins off my time!!!
I was just looking back to October last year to see if I did this when it was programmed last. Happened to read your comments from then and looked at today. What an awesome improvement!! Great job!!
BSS must be the reason my back squat has increased 35+#? Following Invictus since Oct. 2015 and I’m 53 ; )
Probably doesn’t hurt…
Does anyone know what the ULTIMATE GOAL IN LIFE is for Bulgarian Split Squats?
to make proposal, when you really drunk and almost fall out of your car (one leg left inside)? :))))
I’m going to guess 3/4 BW …
Close! 1/3 BW in each hand. But let’s go for 3/4!
Is that 10 reps at 3/4 BW ?
Still a long way to go!
A1. Bulgarian Split Squat 30X0 (tough tempo)
10 x 40, 45, 50
A2. Trap Raise 2111 (first time)
10 x 7.5, 10, 12.5
B. As Rx (w/ 135#): 7:30
… hard to race through the burpees knowing what waits when you’re done.
The two best movements!
Everything is in yuck mode today. (Knees /wrist ) so did a light recovery day.
5K row slow and break at each 500
3 sets
10 ring rows
10 alt Ys with 2.5# ea arm
10 single arm trap 3 raise &2111 5# ea arm
10 front into Lat raise 5# ea arm
So smart to listen to your body!
A1: up to 18kg
A2: 2kg
B: 5:40 @30kg
choose to go light and aimed to go UB, which worked on 1st round but not the 2 others.
Maybe a nice stroller push later will help clear out the DOMS.