A.
Five sets of:
Deadlift x 3-4 reps @ 2111
(let the barbell settle on the ground between every rep)
Rest 90 seconds
Ring Dips x 10-12 reps @ 1111
(hold for 1 second in the bottom and top positions)
Rest 90 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Chest-to-Bar Pull-Ups
A. 185, 195, 205, 215 x 3 reps, 215 x 3 reps
Dips were all 10 reps on parallel bars. Jumping negatives essentially.
B. 8:53
Maybe 5 real ctb pull ups. Working on these.
A. 315,335,355,375,375. 12 dips all 5 sets.
B. 9:24 Rx
A. 133/143/173/233/233 x 4
B. Rowed 1200 m/ 45 burpees over concept 2 Erg 7:34
Did some light squats 133×8/153×8/153×8 as well
Yesterday’s
A.
Bench Press-205 all sets
Dynamic PU-10 all sets
B. Skipped, no time
Today
A.
Deadlift 3×315 all sets. Kept it light and focused on technique today. Deadlifts have felt a bit off lately.
Strict ring dips- 10 unbroken all sets
B.
3 RFT
500m Row
15 C2B
-9:44
Had to sub 500m Row for run. Cold and raining.
-Merry Christmas!
A1: 4×100/4×120/4×130/3×140/3×145 kg
A2: 10 reps each round
Shoulder and/or biceps felt funny so no Part B
B. As Rx 7:32. Good end to the week.
But tomorrow is 12 Days of Christmas!
Fortunately for the staff, less so for me, my gym is closed tomorrow and Sunday. Will make up the Christmas wod Monday if it doesn’t look too daunting.
A:245,245,225,225,225 (worked on form, still hesitant after hernia repair 6 months ago)
10-12 strict dips
B: 12:33 subbed run for row (C2B have never been strong for me)
A: 205 x 4 each set
Left my rings at home, did on matador with tempo. 10 each set. Had to break up the last 2 sets though.
B: we shall see if I get a chance this afternoon. Christmas…Bah humbug!
295, 305, 315, 335, 335 for deadlift sets
10,10,8,8,7 arms kept giving out of dips
Scaled down the pull-ups to 8 per, took about 9 minutes
When they post chest to bar pull ups in a workout like this do the presume kipping?
My box had a hero session today which seemed right up my alley so I did that instead.
We did a Bradshaw, 10 rounds for time of:
3 Handstand push-ups, scaled to box elevated push ups.
6 Deadlifts with 102.5 kgs,
12 Pull-ups, scaled to box assisted pull ups
24 Double-unders, scaled to 48 Single-unders.
Time capped at 25 minutes with 8 rounds + 3 deadlifts
A lot of the same movements we did today! Great job! Hopefully you’ll be able to enjoy 12 Days of Christmas tomorrow…
No box was open on christmas day here in montevideo; so I did some handstand balance drills and range of motion sessions.
No intensity pushed but it was better than just being idle
A. 175, 205, 205, 215, 215 x4 at tempo. Dips were 12, 12, 10, 11, 10.
B. Subbed 500m row as it’s Maine in wintah as we say up here. 10:45. C2B felt pretty good. Michele, I’m curious about the 12 Days of Xmas workout!
It’s going to be great! The Competition Blog did their version today if you want a sneak peek. Ours will be similar.
https://invictusfitness.com/wod/
Just looked at this right now, holy Merry Christmas! Does look strangely attractive though….!
A. 245-265-265-275-285 x 4 at tempo; all dips x 10 attempt
B. 8:21 RX — pull-ups were way ruff after Tuesday’s invictus comp workout!
A. DL only – dips yesterday
365×4
395×4
425×4,4,5
Really focused on form today, as glutes get lazy and low back has been bending when I get beyond 425. All sets felt good.
In place of B (for lack of time):
135# DL, 2 set ME, :60 rest btw–
36,26 (62 total)
Have you seen this post on creating torque through internal rotation? Interesting perspective on the low back bending…
https://invictusfitness.com/blog/creating-torque-internal-rotation/
Very interesting. I was introduced to the concept in a post from Mani some time ago. I tried it, but without the benefit of the how and why your video provides. My knees started to cave and I ditched it. The video’s twist visualization and “keep the feet planted” cue were helpful to me (my feet were probably moving before). I tried it a few times here in the office( –nobody here but me :). It really turns on the glutes and hammies before the lift, and it seems to simplify the hinge by locking every involved joint into proper… Read more »
A:
1) 100kg x4 / 110kg x4 / 120kg x4 / 125kg x3 / 125kg x3
2) Chest Dips assisted with powerband: 12/12/12/12/12
B:
Kipping Pull-Ups, not CTB
Time: 15:23
It was very good workout and last before Christmas. Happy Christmas for everyone! 🙂
But you’re going to miss the 12 Days of Christmas workout then!
I’m new here, what does the @ 2111 and 1111 mean?
That’s the tempo: https://invictusfitness.com/blog/what-does-30×0-mean/
Thanks, Mani!