A.
Every 3 minutes, for 18 minutes (6 sets), of Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
The goal is to build to today’s 1-RM Push Press.
B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters
A. Bryan – 125#, 135#, 145#, 155#, 165#, 175#. Christy – 45# x 3, 55#, 65#, 75#.
B. Bryan – 10:58.
A. Bench Press…185×5, 205×3, 225, 245, 250, 225×2. Home with no spotter. Didn’t want to push it.
B. 6:30 RX and UB. Last set of pull-ups was tough.
A. 135#x5, 155×3, 175, 195, 205, 215..may have a bit more but wrists were not feeling it today.
B. 7:35 as Rx with 25 meter shuttles for 300meters…everything UB
…finished with Rotational core work and 95# 3-position pause Snatch pulls.
Love me some rotational core work! Should be a blog post coming up on this in a few weeks.
A. 95/115/115/125/125/135
B. 8:25 Rx
Great job!
A. PP to 190
B. Subbed 250 row for runs, 10:05.
First full WOD after a long layoff. Good to get back on the horse.
Welcome back!
Push press no pr, or even pr match. Felt heavy off the initial drive today. That never happens. But got 125, missed 135×2 attempts
B:
Did lsit db press vs hspu (headache for 2 days, didn’t want to be upside down) 30# db’s then 25# for set 2 and 3.
9:37
C:
Run 5 min
Rest 60 seconds
Run 4 min
Rest 3 minutes
Run 5 min
Rest 60 seconds
Run 3 min
Rest 3 minutes
Run 5 min
Rest 60 seconds
Run 2 min
Rest 3 minutes
Run 5 min
Rest 60 seconds
Run 1 min
(4 miles total)
Ew that run workout! How was it?
It was actually really good. It was a gorgeous morning, country roads, corn getting ready to harvest…I took it from a recent comp and modified for time vs distances since I was on gravel.
A) 105/115/125/stayed @ 130. No PR tonight. Shoulders are smoked from yesterday’s metcon and Sunday’s gymnastics.
B) 8:13 RX.
I felt the same and am actually resting tomorrow. 🙂
WU: 2X 250 m row and 25 sit ups
A. 115; 135; 145; 155; 165; 185 all from the ground. Clean work from yesterday was a help.
B. 12:27 SHSPU were 4 X per round
Hey Jay! Looking solid! I’m curious, what are your goals right now? Let me know how I can help!
Double unders, snatch and OH squats are my Achilles. To keep moving up the leaderboard in the games
A.) 185×5, 205×3, 230, 235, 240, 245 fail.
B.) 8:40
Fail = full effort.
A: 135/135/145/155/165/165
B: scaled HSPU to negatives (still working on stringing more than a few strict together
Scaled PU with bands to do strict PUs(I know it isn’t ideal)
RX the run (lol)
Took way too long
Good scaling options! You might consider seated DB press instead of HSPU in conditioning workouts to keep moving. You can hit the negatives in the strength or supplemental parts. Let me know if you need ideas!
I will do this next time. A light weight DB press does not bother my shoulder right now. Neither does a HSPU when i work on the last press. Sometimes I will just focus on engaging my shoulders and back in the HS position but not dropping all the way down. Think of Calf raises for your legs, but with your shoulders.
A. 135/155/175/185/205(f)x3. Max is 195 & I wanted that 10# PR. 185 was easy so I jumped – should have stuck with my 10# increases.
B. Rx’d 7:26. UB all hspu. 8/12, 16/4, 14/6 pull ups
Lesson learned. 🙂
Haha – but 185 felt sooo easy… Oh well, I’ll get it next time!
A) 145/165/185/205/205/210 (f) first 205 was not great so did it again and much better
B) 8:58 Rx
Nice work, Michael!
A. 135-185-205-220-230-240
B. 8:58 RX HSPU’s split up, pull-ups u/b
Nice, Bob!
A) #65, 75, 85, 95, 100, 105 (old 1-rm), 110 fx1, 110, 115 fx1, 115, 120 fx1. #115 is a #10 pr! Yay! I think all the hspu negatives I’ve been doing has really helped!
B) 8:04
Sub’d 10 L-seated dumbbell press for the hspu’s. #25 dumbbells.
PR star! Great job on the HSPU too!
A. 185 X 5, 205 X 3, 225, 235, 245, 265 push press
B. 7:05 RX
Awesome!
A. 135×5, 155×3, 165×1, 175×1, 185x(f)
B. 10:48 hspu are a struggle
Do you do accessory work for the HSPU?
Aside from all the overhead stuff we do I also do handstand holds and wall walks I think it’s form as I’ve basically learned on YouTube could be strength tho as my push press number max is my body weight?
Have you seen the blog posts recently from Coach Travis and Coach Cat on this topic? This are just the posts we’ve done recently but there are more if you search the blog and there are more to come in the next few weeks!
https://invictusfitness.com/blog/recipe-happy-handstand-push/
https://invictusfitness.com/blog/pro-tips-handstand-kick-ups/
https://invictusfitness.com/blog/importance-handstand-fall/
A. 5×135, 3×145, 1x 155,160,165,170(10# pr)
B. As Rx. 7:16. 10,7/3,7/3 on the shspu’s and 12/8 on the pull-ups.
PR star!
A. Did 5-5-3-3-1-1, 135-135-165-165-195-215
B. 7:46 Rx+strict pull-ups
Way to go!
Went with the rest of the crew and did BP
A.5×225/3×245/1×265/276/285/295 (5# PR) could have hit 300+ but no spotter
B. RX 7:32 ? Goal was under 7.
I’ll take the UB-HSPU though!
PR star!
A. Bench Press E3MOM
225×5,235×3,245,255,275,285
B. 9:09 Rx’d
Great job!