Workout of the Day
A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
B.
Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
A. Bryan – 155# x 3 reps. Christy – 65# x 4 reps.
B. Bryan (60# dumbbell swing, 75# thruster), Christy (20#, 45#). Bryan – 16, 14, 13, 12, 12 = 67. Christy – 10, 10, 9, 8, 7 = 44.
A. 185 X 4, 4, 3, 4. Ring planks all 60s (tough).
B. RX – 18, 14, 12, 13, 13. 70 total thrusters.
A. 4 sets done using 205# reps per set ,ring planks all 60 seconds.
B. 61 Thrusters amassed. 12,13,12,12,12
Was a bit confused about what weight to do on push press but assumed based on comments, it was to work up. A) 45kg x 2 / 50kg x 3 / 55kg x 3 / 57.5kg x 2 (form started to go so dropped weight) / 55kg x 2. Not very consistent but back not good and this was quite tough on my back/core Did 5 x 60 sec plank but was REALY hard!! B) 12/12/11/11/11 – surprisingly gassy! Back not a fan of the KB swings!! Hard work after a weekend of travelling and girl flu – need to… Read more »
A. Push Press: 195# x 4; Plank from Rings: 90 seconds
B. Rx: 15, 15, 15, 15, 17
Push Press @ 95# x 4 reps each time; plank @ 60 seconds…..KBS @ 35# and thrusters @ 45# for total of 55 thrusters
Did B with a 32kg kettle bell and the thrusters with 2 50lb kettlebells. Got 12, 11, 10, 10, 10
Late post, playing catchup.
Wed’s FS 1RM to 255. Big fail at old PR (265).
A. PP 3×185, 1×185 / 4×165, 3×165
Elevated planks on a goofy bosu thing: 90-90-60-60
Planks got my tris/shoulders pretty good, definitely sapped the PP gusto.
B. Rx 15-15-15-12-8. Great format, tough on the delts.
A1. Push press @ 145#x4, 155#x4, 155#x4, 155#x4
A2. Ring planks @ :60×4 … tough
B. 14/13/12/11/11 = 61 Rx, ouch
Ring planks are super tough, eh? Nice work!
A) 4X135
3X154
4X154
4X154
B) 14-10-10-9-10
Great job, Alberto!
Extra. A from tomorrow
B. 12 – 11 – 10 – 9 – 8 (Rx)
Nice work, Erik. Amazing how you can see into the future! 😉
A. 195×4, 245×4, 245×3, 265×1 (failed 2). Did about 60 second holds per round.
B. RX 16,12,10,10,8. Those 60 second breaks felt like 10 seconds, definitely winded on this one!
Great work on those push presses! Moving big weight over there! Yeah that volume accumulation on the thrusters made the rest intervals fly by. Super strong effort Todd!
Thanks Bryce. I’m stoked for a PR attempt on my FS tomorrow!
A) Worked up to 165×4
B) 15, 15, 13, 10, 11
Double digits on all the thrusters! Now we are talking woot woot
A.
4×135
4×155
3×165
2×170 :s
60 sec hols on rings for the planks
B.
14,13,12,10,10 RX
This one was reallyyyyy spicy!
Super duper spicy. 🙂 Nice work!
Michele, I am in love following this program! I feel with sticking to this the sky is the limit! On October 19th I am starting to do a series of workouts to try and qualify for The Fittest Games held a couple hours away from my hometown. The format to qualify is virtually the same and trying to qualify for regionals i believe it is 3-4 workouts(1 a week). What do you suggest my training should look following these dates, and during the days waiting for the workouts to be announced? Appreciate you all’s feed back!
Yeah, this conditioning portion looks easy on paper but got really expensive on those shoulders towards the end. Great job hitting double digits every round!
A: 95×4, 105×4, 115×2, and….long-time coming FINALLY GOT 125 LOCKED OUT!!! yeah so I had a little jerk in there, but I don’t care cuz I freakn got it!!! (Then I dropped that to 115 for 2 more reps.
B: rx 13,11,12, 11, 11
Double whoot! Congrats!
95lbs for 4 reps, 60 sec plank on ground x 5 sets
RX 45 thrusters (10, 10, 8, 7, 10)
16wks down, 24 to go
Great job, Ami!
A. 185, 195, 205, 215
60sec hold
B. 74 reps
Made the mistake of doing Monday’s workout yesterday and for some reason thought it was Clean and Jerk 1.1.1.1. Shoulders took a beating.
Gonna go paddle in a couple hours. Quick burn before paddling practice
More shoulders!
A) 4×175
4×185
4×195
4×205
:90 for all holds
B) 16-16-16-17-18rx
Really pleased with how my knee feels. Push press used to cause serious pain. Hit everything today pain free!
Awesome news! What was the big change? Been working your mobility?
Mobility yeah and honestly I think just giving it time to heal and not over doing it. Still plan to go easy with heavy squats for a while but it’s nice to know I’m headed in the right direction
Hard to do but well worth the effort. Happy healing!
*clavicle area is bruised and scabbed so subbed with kettlebells today
A. Did amrap dbl KB Pap w/32kg for 2-4 PP
9/75 sec
7/60 sec
7/60 sec
7/60 sec
B. Did Russian KBS x 15 w/88# instead of 10 Americans w/32kg. Did dbl KB thrusters w/35# instead of 75# BB thrusters
15/13
15/13
15/12
15/12
15/12
*that was a burner 🙂
Scabby clavicle! Gross! Good call on the Russian Swings – that’s what we typically prescribe.
https://invictusfitness.com/must-read-posts/the-great-kettlebell-swing-debate/
I’m new and selflearned mostly, but I’ve used four months practicing technique. And this is my third try on WoDs made by Invictus, and I like the programming so far. I find it challenging, and will keep posting.
A: 50kg(4) – 60kg(4) – 62,5kg(4) – 65kg(3). 90sec x 4
B: 14+11+10+12+11= 58, but lacking heavy KB. So I did my best with a 16kg(35lbs)…
Awesome job! Please keep posting your results – we love to see how everyone is improving. Don’t hesitate to post questions or respond to others’ posts as well. 🙂