Workout of the Day
A.
Front Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.
B.
Six sets of:
Snatch @ 75-85% of 1-RM
Rest 90 seconds
C.
Six sets of:
Clean & Jerk @ 75-85% of 1-RM
Rest 90 seconds
D.
Ten sets for max calories of:
60 seconds of Airdyne or Rowing
Rest 60 seconds
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A. Rep 5-8; 110kg, 120kg miss, 115kg, 125kg PR by less than a pound, but still a PR
B. 6 sets at 60kg
C. 6 sets at 70kg
D. 18-19 cal on airdyne per set, 187 total, not sure if im just slow or everyone else super human, we have fairly new schwinn ad6 air dynes
I think Airdynes are pretty inconsistent between age and models on calories. Not sure they can be compared unless everyone uses the same unit.
A. 205×4, 230×3, 260×2, 275×1, 285×1, 290×1, 295F
B. 155,155,165,175,175F,175,185F,185
C. 185 , 195, 205, 215, 225, 235
D. Air Assault: 7,7,7,8,7,8,8,8,7,8 !!!!
A: 265×4, 300×3, 340×2, 355, 360, 365, 375, 380# – PR by a little, I’ll take it. http://www.coachseye.com/v/hwlU
B: 200# – did 80% by accident instead of 85%
C: 245# – did 80% by accident instead of 85% – dang it
D: 401 calories total on AD in sun
44, 41, 40, 41, 39, 39, 39, 38, 38, 40 cals
Very nice Brent! You could make a ton of cash selling custom squat racks!
Heh, I made those back in ’06 when I started and they’ve served me well. The wife has hinted at buying me a rack over the years but this one has worked this long. Plus it doesn’t screw up my knurling!
Damn nice front squat!
Damn good work buddy! Great bar speed also – looked like there was more there!
And damn solid work on the Airdyne! I know you love that thing and can put a whooping on it.
Wow…a lot better speed than my 10 sec grind w 295..ha
CJ or Nichole, since I am in SoCal, would it be okay for me to come work out with your competition group sometime before the Games? — Megan
Of course!!! Just shoot us an email at info@invictusathlete.com and let us know when you might be coming in.
We would love to have you Megan!
Megan (50/5’5″/135) A. 130, 148, 167, 176, 185, 190 (PR), 195 (f) B. 85, 85, 90, 90, 95, 95 C. 115, 115, 125, 125, 132, 132 (jerks felt good, cleans — not so much) D. I hate the airdyne and the rower, so I decided to fractionalize my hatred. I did 4 rounds on the airdyne (no calorie counter on the bike, but based on my heart rate and the feeling that I was not yet recovered each time I had to start again, I think I was doing 13-14 calories. We used to have an airdyne with a functioning… Read more »
Those are good #’s Megan. Nice and consistent. I’m glad I don’t have an Airdyne
Nice job Megan. AirDyne is a beast and hard to hold high cal rate for 60 seconds.
Awesome work on the Front Squat PR Megan!!! 200 lbs is so close!
A. 175,195,220,235245,250f,250pr
B. 135,140,145,150f,150,155f,155 snatch felt weak
C. 170,175,180,185,190,195 c&j felt good
D. 242 cals AirDyne; Horrible device!
PR! Sweet!
Great job Brett! Solid numbers…and glad you love the AD like we do. 🙂
Thanks!
We call our AirDyne Satan’s Cycle.
A. 280 missed 290. Felt heavy
B. 165,165,165,170,175,180. Snatch felt great
C. DNF
D. 31,30,30,28,26,26,26,25,25,26. Utter misery!!!
Did Granite Games 14.2 today. Shoulder felt better than it has in a while.
In 16 minutes, the athlete will complete as many reps as possible beginning with:
Row, 50 Calories
Pull Ups, 20 reps
135lbs Back Squats, 40 reps
Pull Ups, 20 reps
115lbs Front Squats, 30 reps
Pull Ups, 20 reps
95lbs Overhead Squats, 20 reps
Pull Ups, 20 reps
218 reps
Nice work Greg!!!