April 15, 2015 – Team Invictus

Workout of the Day
Primary Session
A.
Gymnastics Play Session

Take 15 minutes to mess around with efficiency with any 2-4 gymnastics movements of your choice:
** HSPU, Deficit HSPU, Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk
** Ring Muscle-Up, Bar Muscle-Up, Bar Muscle-Up with Roll Over
** Toes to Bar, Knees to Elbows, L-Sit
** Butterfly Pull-Ups, Chest-to-Bar Pull-Ups, Chin Over Vertical Plane Pull-Ups
** Pistols, Pistols with Weight Overhead
** Rope Climbs
** Ring Dips
** Double-Unders, Backwards Double-Unders, Triple Unders
** Box Jumps (different standards), Box Jump-Overs, Lateral Box Jumps
** etc…

Please choose something that you need work with, or that you believe you could be more efficient with. Note what movements you selected and the rep scheme and sets performed.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
Three rounds for time of:
Row 500 Meters
12 Deadlifts (315/215 lbs)
21 Box Jumps (24″/20″)

Rest exactly 2 minutes, and then..

D.
Five rounds for time of:
10 Burpees
10 Ring Dips

Optional Additional Session

A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 seconds of Strict Handstand Push-Ups (note number of reps achieved)
Minute 2 – 10 Walking Lunges with Kettlebells (32/24 kg KBs)
Minute 3 – 10 Alternating Single-Arm DB Snatches (70/55 lbs)

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Tammysillygoose
Tammysillygoose
April 16, 2015 10:08 pm

A. Ring muscle ups- 1 every 45 sec for 15. Missed 3, but that means I made 18!!!
B. 125/130/135/140/145/150/155/160
C. 14:58 deadlift is feeling stronger!
D. 7:45
Optional:
12/10/10/9/8/8/8/9/8/9

Nuno Costa
Nuno Costa
April 16, 2015 10:25 am

Optional Session Completed in the afternoon
HSPU – 16, 11, 11, 11, 11, 11, 11, 10, 9, 9 – total of 110 with 45# plate deficits

Jack Bernstein
Jack Bernstein
April 16, 2015 6:00 pm
Reply to  Nuno Costa

I used 75 lb dumbbell a for the snatches tho…

Nuno Costa
Nuno Costa
April 16, 2015 9:51 pm
Reply to  Jack Bernstein

DUH…..what do you think we used?

Heather Hippensteel
Heather Hippensteel
April 16, 2015 8:52 am

A. I did L-sit holds
B. all sets between 67-85kg
C. 13:43
D. 6:57

Optional:
Complete – did 8 seated DB press every time (35#) – First and last time subbing seated press for HSPU

Hunter
Hunter
April 15, 2015 11:07 pm

A. Handstand holds and walks
B.240
C. 11:30
D. 5:59 but with 3 min rest between

Optional
89 HSPU off 45lb comp plate

Nuno Costa
Nuno Costa
April 16, 2015 10:22 am
Reply to  Hunter

3 minutes of rest??????

Hunter
Hunter
April 16, 2015 3:41 pm
Reply to  Nuno Costa

Ha it was not on purpose. I didn’t see the 2 minute rest deal until it was too late.

Molly Schaefer
Molly Schaefer
April 15, 2015 10:49 pm

A. Worked on bar muscle up-trying to avoid chicken winging
B. Worked from 105 to 155#
C. 13:07 , deadlifts really slowed me down but enjoyed the box jumps and kept row at 2:00 pace hoping to to save some hamstring strength
D. 8:00, ring dips work in progress

Had to go in at 6pm and wasn’t able to break up two sessions and complete the 30 min emom for this time.

Isaac Farias
Isaac Farias
April 15, 2015 10:46 pm

A. Did some work on handstand hold.
B. Work up to 245, failed at 265.
C. 11:40
D. 5:38
Optional:
HSPU: 16/16/16/15/16/16/15/12/11/12

Taylor Shramo
Taylor Shramo
April 15, 2015 8:26 pm

A. Did some work with freestanding handstands and some handstand walking, also spent some time just mobilizing my shoulders because they have been bothering me. B. Worked from 175 to 230 which is either a 5lb PR or a PR tie (the pressing really aggravated my shoulder) C. 16:17 – this is the first time doing 315 DL in a workout in at least 8 months, it felt better doing the deadlifts after that seminar with Mark Bell but they really slowed me down. D. 3:48 – just did 50 burpees for time, my shoulder was really unhappy with me… Read more »

Jack Bernstein
Jack Bernstein
April 15, 2015 7:52 pm

A. worked on speed walking from my car to the gym. 5 second PR
also did some handstand walks..
B. worked up to 265, failed 275.
C. 10:40
D.5:35 (I cheated)
total time: 16:15 (but i cheated so nuno wins)

Emom: complete
HSPU
15
15
15
15
15
15
15
11
9
10

Nuno Costa
Nuno Costa
April 16, 2015 10:23 am
Reply to  Jack Bernstein

Nicely done Jack – did you do deficit HSPU? If not, I won again 🙂

Jack Bernstein
Jack Bernstein
April 16, 2015 6:00 pm
Reply to  Nuno Costa

You won.. Again:(

Mika Ingley
Mika Ingley
April 15, 2015 7:51 pm

A. Handstand work then learned how to do t2b/c2b/bar muscle up complex unbroken
B. Hit 305lbs 5lb push press pr and complex pr
C. 11:12 deads were slow but ub and bj first rd really slow as I warmed my ankles up
D. 5:15 ring dips fast and UB burpees slow haha pressing was gone

Catherine Blatner
Catherine Blatner
April 15, 2015 5:24 pm

A. Handstand work. Getting 25-30′ more consistently!!

B. Push press + Split Jerk Built from 115- 154 and felt really solid on both lifts

C: 9:53

D. 7:44 (Need to work on kipping efficiently on my dip)
Total time17:37

30 min EMOM:
Some HSPU felt easier than others.Getting better! I feel like my timing is off and I need to work on hand placement.
HSPU: Round one I got mutha fuckin 3!!!!!!!!!!!!!!!! haha and 1 every round after that 🙂 haha (missed my last one)

Walking lunges took 13 seconds and snatches took 23seconds

Melissa Hurley
Melissa Hurley
April 15, 2015 4:47 pm

A. Worked on handstand walks. Getting a lot better at breathing while upside down.

B. Push Press + Split Jerk – Built from 115 to 154

C. 10:53

D. 9:24

Optional:
HSPUs – 5/5/3/5/6/7/6/6/6/7
Snatches – averaged 30sec

Nuno Costa
Nuno Costa
April 15, 2015 12:56 pm

A. worked on freestanding Handstand Holds – was able to do 30+s
did some L-Sits as well – 30s +
B. 175, 185, 205, 215 225, 235, 250, 260 (PR – i think this is a 5 or 10#PR)
C. 11:07 – DL did not feel great
D. 5:32

Total time – 16:39 but I believe I was the only one that was able to follow directions and start after 2 minutes of rest 🙂 so technically i WON

Catherine Blatner
Catherine Blatner
April 15, 2015 5:22 pm
Reply to  Nuno Costa

Hey now! I started after two minutes!!! 🙂

Nuno Costa
Nuno Costa
April 16, 2015 10:21 am

and you crushed us all on the first portion too!

Kim McLaughlin
Kim McLaughlin
April 15, 2015 12:49 pm

A. worked on HS holds and butterfly pull ups
B. worked from 115 to 153
C. 14:15
D. 10:13
Total time: 24:28

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