Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
5 Kettlebell Windmills (each side)
10 Alternating Cossack Squats
30 Second Jump-Rope
Rest as needed
Overhead Strength Progressions
35-49:
Every 90 seconds, for 12 minutes, complete (8 sets):
Shoulder to Overhead x 3 reps @ 70% of your 1-RM (heaviest shoulder to overhead)
(you may choose between a split jerk or a push jerk, depending on what feels most comfortable for cycling that weight)
50+:
Every 90 seconds, for 9 minutes, complete (6 sets):
Shoulder to Overhead x 3 reps @ 70% of your 1-RM (heaviest shoulder to overhead)
(you may choose between a split jerk or a push jerk, depending on what feels most comfortable for cycling that weight)
Front Squat Progressions
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
Conditioning
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24/20″)
7 KB Swings
7 Burpees
35-54: 24/16 kg
55+: Step-Ups Okay; 16/12 kg
This is a classic Invictus tester that has been around for almost 10 years. Have fun with this one and push to maintain a round per minute.
Core Accessory Work
Three sets of:
Barbell Roll-Outs x 10-12 reps
Rest 60 seconds
Side Hand Plank Hip Circles x 30 seconds per side
Rest 60 seconds
Additional Row Session
Four sets of:
500 Meter Rows
Rest 2 minutes
1. Gymnastic program 20 min
2. Push jerk 90 kg
3. Front squat 130 kg
4. Lucky Sevens” 6+17
195 across for S2O felt good
FS 225,235,245,245,245,245,250,250
Lucky 7s
8+7
Wod 5 + 19
DMAW done + my shoulder rehab/prehab
Shoulder to Overhead @ 46 kg (went up 2 kg from my heaviest), hit all. Will upload some clips.
Dead-stop FS @ 67 kg (92%) for 6 sets and 69 kg (94%). Felt much better this week!
Lucky Sevens: 6 + 20… I lost it on the 6th round and couldn’t make it up in the 7th. Next time!
Accessory: Roll-outs whit an ab-wheel for 12 reps, Hip circles completed
Additional row later today!
Row session : 2:04, 2:02, 2:02, 2:02. PR is 1:58.
DMA & warm-up done
OH strength progressions – started with 90# split jerks, but something was bothering me in my left shoulder blade today and they just didn’t feel right, so I switched to 70# strict presses instead and did 6×3
Dead Stop Front Squats – done @ 115#
Lucky Sevens – 6 + 12
That’s all I had time for today.
DMAW: done.
OH progression at 45 kg.
FS DS progression at 55.
Conditioning: 7 rounds. Short and sweet.
Core accessory: Done. Need to work on keeping my arms locked out.
Row: Felt sluggish–2:07 and the rest at 2:09.
Split Jerks at 120 all felt good
Dead stop FS @ 145
Wod 6+2 took box jumps deliberately slower
Core-done
Did deadlifts from Wednesday at 225
Started new job this week , trying to adjust to the schedule!
Congrats on the new job!
Thanks! It’s good but less training time
Strenght Progression 154 lb 70% Push Press 8 sets.
Skipped Dead Stop Front Squat
Lucky Sevens 5+17
Row session done 1:56-1:57-1:58-1:56
Push Jerks at 115# —I’ve been exclusively doing split jerks for the past year so it was good to practice push jerks
Dead Stop Front Squats and 140#
Metcon 7 + 7 – paced the first two rounds too much but settled into the right rhythm
Did ab wheel rollouts and a very pathetic version of side plank hip circles
Fun day!
Overhead Strength – 185
Front Squat – 255, 45s a lot more manageable than 30
Lucky Sevens – 8 Rounds
Great day!
DMA ✅
Overhead progression: worked at 105
DS Front Squat: worked at 140 felt strong ??
Conditioning: 7+2. Very happy with this. ?
Core Accessory: ✅ 425 on the ?️♂️ new pr ???? Also, couldn’t stop laughing and falling over doing side plank hip circles!
Heading into row in a few!
P.S. Rows 2:02/2:03/2:02 only time for three today.
lol awesome Miki!
JK about the barbell. I was just feeling silly today. 🙂
So fast!!! Excellent ??
Thanks, friend!!
Overhead 45kg (push press) all sets
FS 60kg all sets
Metcon 7 done
Acc done
Row done
Dma) done
S2O:
205,205,205,205,215,215,215,225
Jerked not split today
Dead stop FS:
235 each set
Conditioning:
7rds+11 reps
Skipped everything else due to time
Great job!!
DMA Done.
Worked on Push Jerks today, did not feel great. I should have done some extra shoulder mobility. Have a couple of videos, will post in a bit. 55 / 65 / 75 / 75 / 75 / 75.
Dead-stop front squats, all sets at 120#.
That’s all I did today, managed to run out of time.
How is the shoulder feeling?
Its an everything hurts and I’m dying day, lol! So i did the s2oh as written but scaled the front squats waaaaayyyy back. Sacrum fired up a bit and right quad excessively sore. Nothing bad, just listening to my body 😉
Overhead progressions: 70%= 105# completed with push jerks
Dead stop fs with 145# (this is about 80%)
Fridays i do class wod with early am class 😉
Glad you are listening to your body!
A. All push jerks at 130
B. Dead stop FS at 150
C. Lucky 7’s
7 + 7 (kind of ironic)
American swings and step down on BJs
D. Core done
Rowing later.
Awesome score!
Thanks. In all these years I’ve never done that one….
Mobility completed
A)125#(6) Push jerk
B)195#(8) This was much more manageable than last week
C)6+19
D)Completed
Fantastic to hear!
A. Push jerk 100
B. Deadstop front squats 175
C. 6+ 17
S to O 45kg
Dead stop front squat – missed last 2 Fridays so did a 1 rep max 70 kg posted vid, not sure if bar was too high
7s, close to 7 rounds 6, + 14
Additional work done
Row 2.13, 2.210, 2.05, 2.05
OH 165 push jerk
FS. 4x 225 – 4x 235
“Lucky Sevens”
6 Rounds + 19 reps