A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 2:30, for 15 minutes (6 sets):
Clean Pull + Clean Pull
+ Clean with a 2-second Pause at Mid-Patella + Jerk
*Set 1: @ 65% of 1-RM Clean
*Set 2: @ 70% of 1-RM Clean
*Sets 3-4: @ 75% of 1-RM Clean
*Sets 5-6: @ 80% of 1-RM Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
3 Front Squat @ 51X1
*Set 1: @ 65%
*Sets 2-3: @ 70%
*Sets 4-5: @ 75%
D.
Every 12 minutes, for 36 minutes (3 sets) for times:
100 Double-Unders
6 Ring Muscle-Ups
25 Double Kettlebell Front Squats (24/16 kg)
6 Ring Muscle-Ups
50/35 Calorie Assault Bike
E.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest 60 seconds
D. Done with 45# kbs and 50 cal row:
8:41 9:32 9:21
Mu 3-3 each time
Du felt good
A. Done with 45 lbs, 135 lbs
B. 165,175,185,195 lbs
C. 175,195, 205 lbs
D. 10:20, 10:20 , 10:30
E. Done
A. Done
B. Done up to 205#
C. Done 75% @245#
D. Only had time for 2 sets. 20kg KB, BMU, 60cal row
7:30, 7:30
E. Quick 3 sets of Pull ups only
Saturday’s workout today:
A) Nose breathing. 5:10, 4:54
B) DL off #230 max. #175
C) Stiff-leg DL: #75. Should’ve gone heavier, maybe #85 next time.
D) Scaled down to 15 burpee-box jump-overs. 4:05 (stopped, then realized i still had 5 more burpees!), 3:57, 3:58, 4:00, 3:58, 3:59.
E) 2 sets: 15 DB bench press: #25’s, #30’s. Orange band tricep press-downs- did arms separately. 12 DB rows: #30. 5 wide-grip pull-ups with green band. Low right bicep/upper forearm still painful with certain movements-pull ups no bueno. Stopped when it hurt.
Well the education world is a bit nuts right now ? But- going to prioritize my training 100% no matter what. It also helps that I can just focus on work, a few clients, and myself for now ?
A) done – just the bar for sots and 85 for tall jerks
B) 135/145/145/155/155 these felt great
C) 140/159/159/160/160 felt great here too
D) 6:27/6:35/6:33 bar MU and echo,everything else Rx
E) done
Thanks Tino! Hope your weeks off to a great start!
What’s going on?
Just a lot to figure out how to do virtually. There’s not a lot of guidance from our county but my school and principal are awesome so it’ll be good ?
A. Done
B. 90/97/104/104/111/111Kg
C. 102/111/111/120/120Kg
D. Rx with Echo
6:26/6:16/6:27
E. Done
Was home with the baby and working out during her nap. I was rushing to finish before she woke. Extra motivation when I got to D.
Damn! You were moving today! That motivation helped! ???
Thanks. Everything feels good and moving well right now. Our little peanut did help me push a little harder.
A. 45# sots press, 65,70,70,75 tall clean
B. 80,95,100×2,105×2
C. Based off of 150# 1RM
D. scaled this a bit:
100 single unders
6 Devil press
20 kB squats
6 Devil press
700m run
1: 8:40
2: 8:45
3: 9:10
E: will do later
Good job keeping these within 30 seconds of each other ?
A: 45 lb for all sets (squat was just above parallel) B: 95 lb, 105 lb, 115 lb, 120 lb (should have started a bit lighter and swallowed my ego) C: 95 lb, 110 lb, 125 lb D. 200 single unders (DUs are a goal in progress) Modified ring muscle ups (legs in front assisted pullups, single leg jump dips) Front squats Rx Modified ring muscle ups (legs in front assisted pullups, single leg jump dips) 3 minute high knee run in place (moderate to slow pace) E: 9m18s Assisted sup-grip pullups (2 bands for 85-210 lb assistance) Assisted tempo… Read more »
Solid adjustments Clint! Excited to watch you progress, learn those skills and make progress!
A) ✅ 35-45-45-55… 65# y’all cleans
B) ✅ 105-110-115-120
C) 135-145… stopped with 1 rep at 155#, not ready for this weight again with recovery
D) Did another metcon with cardio focus for funsies, Annie, followed by 21-15-9 burpees + air squats
E) ✅
You guys still working back to full health?
A) used just barbell
Tall cleans 65/75/85/95
B)110/120/130/130/135/135
C)120/130/135/140/140
D)100 dubs
6 devils press
25 double kb front squats 16kg
6 devils press
800 m run
7:20/7:15/7:16
Slow on runs ?
E) regular pull-ups 6 reps
Tempo ring dips 6 reps
All I had time for between the classes
Also don’t want to do to much since I haven’t been able to do these in a while
Maybe run a little faster next time ??
Nice work Elena!
? gotcha coach noted! ?
A.45/45/45/45/115/115/115/115
B. 190/215/220/220/235/235
C. 230/245/245/260/260
D.done did chest to bar can’t do MU at home gym but worked transitions
E.Done
Making it work at home! Nice job Edward!
A. 45/45/75/95
B. 195/205/225/240
C. 205/215/230
D. Class WOD
E. Done
Fittest in the class yet??!?!? 😛
?… alright alright I know I need to get back into the metcons haha! I did also get a 30# ball so now I’m ready ??
A. done with empty bar; then 35/55/65/85 (I love tall cleans!)
B. working off of 175# right now…
115/125/130/140 – squat is the hardest part due to that core strength! But jerks feel AWESOME. They definitely did not feel as heavy as the squat, so it was great to work on positioning and staying upright through my dip.
E. did both movements band assisted
PU: 11/10/10
(bar) dips: 10/10/10
Will see if I can get some conditioning in later on…
Great to see you moving well and having fun! Hope you can get the conditioning in…it’s extremely “fun” 🙂
lol yeah. That’s what I always think when I see double KB front squats… What do you suggest as a muscle up sub? Low ring drills? I can do kipping pullups, but only like 3-5 at a time :/ Been focusing on trying to build them back up with strict strength work…but certainly BMU and ring MU are a ways off. How do I maintain the stimulus? I do burpee pull ups for bar MU usually.
Skill work outside of the workouts in an untimed environment. I suggest our gymnastics program. It would work really well.
https://invictusfitness.com/fitness/sp/invictusgymnastics.html
For the workout select a movement you can keep the intensity. It will depend on the days work, previous days and future days. Ring dips, pull-ups or chest to bar would have been good for today.
A.
20/20/30/30kg
40/50/60/70kg
B.
80/85/90/90/95/95kg
C.
85/90/95/98/98kg
D.
RX 8:40/8:55/9:28
Nice work Joaquin! I hope you got your accessory work in!
Today was impossible but I always try to do it.
A.20kg struggling with mobility
B.50/55/60kg
C.50/55/60kg
D.scaled this one to try out the MUs, its been a long time since I last did them.
So I did: 3mu 1st round 2mu 2nd rpund and 6 devil presses 2x15kg the 3rd round. 2x16kg Front squat 25×3 rounds and 25/35/35 cal bike.
E. 10×3 chin ups
Good to see you were able to get working some muscle-ups again. Now to dial in some extra mobility! Lots of great articles on the site. Use the search engine to find what you’re liking for.
eg “thoracic mobility” https://invictusfitness.com/?s=thoracic+mobility
Ah perfect thanks!
Howdy!
A. 45 lbs, then 95 lbs.
B. Up to 195. Couldn’t go heavier, my back is very sore and pausing at the knee was charging its toll.
C. From 225 to 265 lbs.
D. Did with 3 Muscle Ups each time and 16 kg KBs: 6:35, 7:04, 7:02.
E. Done.
Have a great day!
Back sore from Saturday??
Yep, nothing major. We are adjusting our diet too, lowering carbs so strength might have decreased a bit too. Nothing to worry about.
A. Done
B. 205/225/245×2/265×2
C. 245/260×2/280×2
D. RX
6:17/6:30/6:44
DU: Ub/UB/30-70
Mu: all ub
Kb front squats 20-5/20-5/ub
E. Done with some other stuff
Sluggish today but managed ??
I feel like you just live in the fast lane…I even read through your results in a rush…?
Hit the ground running this week!
?? whole life been an all or nothing kind of guy thanks Tino! ??
Hello!!
A) A1. 35lb across
A2. 45 – 50 – 55 – 55lb
B) 75 – 83 – 88 – 88 – 93 – 93lb
C) 100 – 108 – 108 – 115 – 115lb
D) Scaled to:
100 DU
6 Burpee Ring PU
25 DB Kb Front Squats (10kg)
6 Burpee Ring PU
35 cal Bike
8:22 – 8:18 – 8:00
DU: Last set tripped only once. The other two tripped twice.
E) Done with light band for Ring Dips.
Have a great day ?!
Settled into your conditioning nicely. Solid work and great start to the week!!
A) sots done with empty barbell, focused more on the mobility
Tall cleans done with 50-55kg, kept light
B) every 2 min style, 60-95kg (every round +5kg)
C) 60-100kg, also every 2’ style and +5kg/rounds
D) rx, but bar mu instead of ring
6:20 6:40 7:42
That 50 cal at the end just killed me, pure evil
E) 2 rounds
Did Saturday’s program yesterday and had a really bad sleep, so I’m happy with today’s results.
(Sent 2 videos in privat Tino)
Stay checked in on that last set!!!
Responded to your videos. Hope helps.
Last 50 cal just got me, everything else went fine actually.
I got it yeah, i’ll thank it here, does not make sense write back at every platform 😀 Thanks for taking some time to help me, means a lot!
I’ll make a video about the back squats later during the week, if you don’t mind and then we should be good to go.
A) 30 kg, 35 kg and 2x 40 kg
B) Done Based on 100 kg
C) Done Based on 110 kg
D) 10:15, 10:04 and 9:46
E) will do tomorrow