Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 2 minutes, for 14 minutes (7 sets):
Clean
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean
*Set 7 = 2 reps @ 90% of 1-RM Clean
B.
Every 5 minutes, for 30 minutes (6 sets) for max reps of:
Max Unbroken Reps of Deadlifts @ 65%*
Immediately followed by. . .
Max Unbroken Reps of Wall Ball Shots (30/20 lbs)
*PLEASE be safe here. Do not copromise form; as soon as that breaks down terminate that set and move IMMEDIATELY to the wall ball. Wall Balls must be a constant movement, any pause is the end of that set.
When the running clock reaches 35:00…
C.
Seven rounds for time of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Heavy Rope Double-Unders or 40 Double-Unders
Whew jumped in right after a week vacation and 2 10 hour car rides ?
A) 140-150-155-165- felt good
B) 4 rounds @ 185…10/12, 10/11, 8/10, 6/8…ouch
C) did one round and thought I might want to build back up. Modified Hspu with press. Prob need some mobility after that car trip!!!
Hi!
Felt a little bit exhausted, so I did A. + C.
A. 80/85/90/95
C. NFT with 5/5/40DU (around 18 Min. tho)
A. Up to 185×2
B. Picked 12 deads / 18 WB to stick to each round
Deads at 215#, wbs were 10ft until halfway then they started creeping down to 9 for about half the reps. Kept going til 18 reps to get the volume in.
C. 11:54 UB, switched between 30 x beaded rope and 40 x heavier coated cable since I don’t have a weighted rope
A. Up to 308.
B. Done with 320 and 15kg wb.
11/30,10/30,10/30,10/25.10/20,10/20
C. Done with 40 du. 14:37
15kg? What’s that in American? Did you buy that ball with your Monopoly money too???
That’s a 97lb wall ball. Had to scale up these workouts are too easy.
A. Up to 315
B. Modified the workout. 136 deadlifts at 225 and 163 wall balls
C. 16:00RX
Run class with nuno
What did you guys adjust to?
The workout on the board was written
60 sec max deadlifts 30 second rest into 90 sec max wall balls. Every 5 min for 30 min at #225lbs
Hey guys! I’ve been at Invictus just over a year now, and 10 months with Comp class (#SVLove), so I figured maybe it’s time to start posting haha
A. Up to 145lb
B. Deadlifts at 165lb: 12/25, 13/26, 14/20, 12/22, 12/20, 12/20 (still getting used to heavy wallballs, so I’m satisfied with this)
C. Hit the time cap; completed 7 rounds of pull-ups and DUBS, 5 rounds of SHSPU (slowly getting over a shoulder injury and didn’t want to push too much too soon)
Finally you’re posting!! I hope someone was there tonight to tell you to go heavier since I was gone! 🙂
Ha! I went at 65%, and this was still a crap ton of volume for me at that weight. Hopefully my back isn’t angry tmrw :/
Hey Ola!! Please post so I can follow your results! I love watching the progress of our SV community!
I TRAINED TODAY!!! Almost forgot to log ?
Made up yesterday and I’ll do today’s tomorrow.
A) done
B) up to 140. Felt good but not a Pr. Good to feel smooth heavy again tho
C) well this escalated quickly. Thime rest of tidayvwas hard for me but I liked it.
Done RX @ 115. So 2,300 # Rx.
D) yea abt this. Done. Rx & 105 for rows. Def done “not for time” ?
Thanks Tino! Hope your day was great!
Wooohooo! Always a win when you get to the gym and get a good session in!! ??
Nice work Jess!
A: 235/255/275/285
B: DL at 275
10/17
11/21
11/21
11/21
11/17
11/21
C: after the 30 minutes I didn’t have anything left in the tank, so I did this hastily for quality, last three sets of shspu ub (6/4 for the other sets)
22:22
“Quality over quantity” ?
A: 245-245-265-275-285-295-305×2
B: dl (315#): 9×3/8×3. wb: 35-38-33-30-25-25
C: 22:12
A. 250,270,285,300
B. Rx @ 325
9/31, 8/27, 8/27, 8/22, 8/23, 8/23
C. Rx with rogue Zeus rope – 13:35
A) up to 295, missed the second rep at 315
B) 8 deadlifts each round
WB: 37-33-33-33-33-31
200 total
C) 14:41
Oh, I see you came out to play on the WB’s tonight…when I’m not there. But you should’ve done more DL. 🙂
Savage
Someone’s got to show these kids how to do wall balls.
I only did 3 less reps than Sam on the deadlift ?
A. 103/110/117/124Kg(f second rep); overall happy with this, best my cleans have felt in awhile. ?? that the heavy stuff comes back soon.
B. Rx 130Kg
16/30
16/25
15/22
15/25
15/22
15/23
C. 8:23. 40 DU and 20 push-ups. .
Finally some good news on those cleans! Nice work!
A) 225/245/255/275
B) DL @ 315
15, 25/15,20/15,20/12,20/12,15/12,15
C) scaled SHSPU to 6 each round
15:00
A) 130, 140, 150, 160
B) working at 215 for DL:
1) 7 + 15
2) 8 + 15
3) 8 + 15
4) 8 + 8 (oops)
5) 8 + 16
6) 10 + 16
C) didn’t have time to finish because kids but got through 4 rounds in 11:20. Scaled to 3 pull-ups after the second round and did 3 shspu + 7 kipping every round with 40 dubs. Wish I’d had time to finish. I really enjoyed today’s work!
Solid third day of training even with the family interruption 🙂
Be safe on those kipping HSPU. I don’t like to see athletes slamming their heads into the floor and crushing their spines unnecessarily
Done
A) up to 285 (felt heavy) Power up to 275
B) double OH hook grip, figured this was the best way to protect myself. Worked out well. My thumbs did not think so though.
365/36 to 9ft
10/40 done with 2:54 left
7/32 done with 3 and change left after this
8/26
8/23
7/25
8/21
C) 6:59 goal was sub 9.
PU UB
SHSPU UB
DU were interesting started doing them differently with more arm movement which minimized shoulder fatigue. Not intentionally just happened.
Right elbow is bugging me. I’m spent.
You can use straps for pieces like this so you can continue to pull double overhand without destroying your thumbs.
Plenty of extra mobility today to make sure your elbow feels better and you feel good going into Friday!
Warm-up done then
A. Power cleans 110-115-125-130(2)
B. Decided to go RX and do 10 deadlifts / 12 wallballs each round. This was great!
C. Late into the evening, so strapped on 135 sled and drug it 400m up the driveway to “walk” the dog. Called it there!
Almost 20 weeks now and starting to really modify things now (burpees are crawl down style, Olympic lifts are power only, t2b are ball slams, running will be sled drags). Still feeling great and hope this continues on for the next 20 weeks!
How are you feeling Meghan?
Better than I thought I would at this point to be honest! I’m justttttt starting to “pop” in the belly, so modifications up to this point have felt pretty minimal, if at all. I’m think I’m finally understanding how best to approach workouts to keep my breath better under control, yet still get a decent workout too. This has been a challenging learning curve, especially with the huge mix of opinions out there on what pregnant women should and shouldn’t be doing ?. Im just going by what feels good each day!
Great to see you’re feeling good. Continue to do what you’re doing.and adjust accordingly. If it feels uncomfortable then stop and adjust. Keep up the good work!
I appreciate having you close by to provide feedback, Tino!
A. Up to 330
B. Done, workout was modified but still plenty of deads and heavy wallballs.
C. 16:30RX – HSPU coming along slowly.
Run class later!
I want them to come along faster! 😛
Hahhah, I’ll get there coach!
Warm-up done.
A: up to 65 kg. Happy to hit this weight twice after a 12 hour work day ??
B: 70kg deadlift.
13/15
15/13
13/16
14/17
11/20
13/20
C: another day
Deadlifts…..hmmmm maybe not smart for you!!
empty barbell: done
A. 200/200/215/215/225/225/240 lb
B. Dead Lift 325 lb
12/22
12/22
12/16
12/17
12/10 [the ball hit the target and fell on my face]
12/18
C. 21:22 minutes
Warm up done
A. 245/275/290/305
B. RX 335 DL
12/36
10/31
12/30
10/10 – felt lower back spasm so stopped
C. 9:35 RX with scout rope
Think my body is trying to tell me something going to just do sled and single leg work in lieu of squatting for a bit.
Are you pulling these leads double overhand?
Nope mixed my grip for those. But I’ve just been feeling off recently, some hip and knee pain. Think I just have to chill a little bit this is actually right around the same time last year I tore my shoulder ?
That will throw your back way off dude which may be part of the issue. Get on that double overhand grip and single leg work! I’d also recommend bodywork once per week.
Definitely gotta keep up with the body work my chiropractor closed his practice and since then haven’t seen anyone
Thanks Tino I’ll keep you posted!