A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Every 3 minutes, for 15 minutes (5 sets) of:
2-Position Snatch
(mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)
B.
Take 15-20 minutes to build to today’s 2-RM Bench Press
C.
Complete as many reps as possible in 6 minutes of:
Burpee Muscle-Ups
*Goal is to beat last weeks final time and see how many more you can get or beat your score from last week if you were time capped.
D.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each leg)
(go heavy on these; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
Rest 60 seconds
E.
Three sets for times of:
Run 1200 Meters @ 100% of 1-Mile Pace
Rest 2 minutes
A1. 105/125/135#
A2. 155/175/195#
A3. 135/155/165/175/185#
B. 285#
C. 30+1 Burpee
D.
Did it on friday JULY 27, 2018
A. Skipped and did some shoulder mobility
B. 90KG – failed 95KG after one rep
C. 48 reps -> burpee + strict pull ups
D. Done
E. Skipped
A1: 25, 30,32.5 kg
A2: 50, 55, 60kg
A3: up to 52.5kg
B: skipped
C: 22. 21 last time. Bar MU
D: Done. 52.5kg
B. 245
C. 17
D. 155,165,175,185. 12,10,5/3,10.
E. 4:33, 4:47, 5:11.
A. Built to a heavy backsquat… 190 for a 5lb PR
B. skipped
C. 17, same as last-failed the dip on my 18th MU
D. done
E. skipped
A. Up to 110
B. Up to 125
C. Did 30 burpee CtB for Time. 5:15
D. Skipped
E. Hunter changed it to 4x 800m run, Rest 2:00.
3:40, 3:50, 3:53, 3:54
A. Up to 100
B. 160 for 2. 165 for 1 and failed the 2nd rep
C. RX Got 14. One more than last week. Had one fail early on.
D. Done
E. Skipped
A) 30/40/40kg
60/70/80
50/60/70
B) 2RM 94kg/100(fail). My last PR 110kg
C) 32 reps. Last week complete 4:54
D) Done
E) 5:13/5:24/5:20
A) 45/45/45
95/135/155
125/145/165/185/185
B) 260 – considering the lack of benching in the past im ok with this. Would love it to be higher though.
C) 26! 23 last week
D) lunges – 135/150/150/165
Dips – 12/12/11/9
E) 4:44/4:40/4:41 – pace was supposed to be 4:20 but again city jogging is rough. Had to run to 800m mark, turn around, turn around back at gym, run to 400m mark, turn around. All that stop and turnin around adds up. Plus dodging kids and pedestrians.
Good day!
Watch out for cars!!
A 1+2.) used as a warm up
3.) 155lb/ 175lb/ 185lb/ 195lb/ 205lb (felt really heavy today)
B.) 245lb for two. (no spotter today, per usual)
C.) 30 Burpee RMU (5:55)
last week was done in (5:57)
E.) 1st Run = 5:41
2nd Run = 5:33
3rd Run= 5:35
A. Subd Overhead press 45Kg and push press 75Kg in the first two exercises. Doing it in the snatch configuration is too unstable.
2 pos snatch – 40/50/60/62.5/62.5
B. 100Kg
C. Did Open WOD 12.1 – 7 min Burpees; no rings or bar today. 114 reps.
D. Done. Lunges at 65Kg.
E. 5:23/5:30/5:38
Did you beat your 2012 score?!
I did by 3. My PR for this one is 127. I slowed a bit and started doing sets of 10 with breaks.
A. 55, 55,65
95, 115, 135
95, 105, 115, 125, 135
b. 275 for 1
c. skipped
d. 45, 75, 95, 105 on the lunges.
A) up to 65#
Up to 115
Up to 125 felt really good
B) 130# never benched this much so that’s good! I’ve always been uncomfortable with it and finally I’m not!
D) done 125 for lunges
E) took my puppy for a 3 mile run instead for today. Used my 1 mi pace tho!
Hope you had a great Friday!
Puppy must be tired now 🙂
Haha yes! She loves running tho
A.
20,25,30kg (struggle with this movement)
60,65,70kg (4 reps)
60,65,70,75,80kg (think that was a pb for 2)
B.
90kg 2reps (so weak on bench)
C.
28
D.
60,60,60,60kg
12,12,12,12
E.
Done
A1. 45/55/60
A2. 95/115/135
A3. 145/165/175/185/195(x)
B. 235
C. 25
D. 95/10, 115/7, 135/7, 135/7 – No tempo on dips big weakness just trying to hit the volume. Maybe I should do less reps and keep the tempo?
E. 5:01/5:09
Less reps and hit the tempo. ?
Thank you for the feedback! Will do from now on!
A1. 35
A2. Up to 115
A3. Up to 135lb
C. 26
D. Done
E. Joined the group class 🙂 rowing and wallballs
A- 35
55, 65, 75
85, 90, 95, 100, 105
Kept it light to moderate and just moved a little today. Masters Tour competition tomorrow
Good luck tomorrow!!
Thanks! Brought home 1st place! Thanks for great programming
Fun day of training, thank you Invictus!
A)
SP in RP: 45/65/89
DS: 89/109/135
SB: 135/155/179
SPP+OHS: 179/199/214
Worked 3-pos with pause again: all power (protecting the knees the last weeks of heavy oly movements has my tendinosis coming back)
135/140/145/150/155/160
B) 225 Incline BP
C) 33 (chest pump not as awesome today)
(got to 30 about 20 seconds slower today) got them “executive” hands, they are coming back to working hands.
D) 135/12
E) ? my gainz off…4:15/4:25/4:35
Thought I was cookin…?…nope!
???
A.
SP: 25/30/30kg
SPP+OS: 50/60/70kg
2PS: 60/60/60/65/65kg
B. PB 2RM: 90kg
C. 28 reps (better than previous week)
D. Skip
E.
1 set: 5:30
2 set: 5:30
3 set: 4:50
A. Snatch PP+ OH SQ 105/110/115(PR)
2-post. SN 75/80/85/85/85
B. 132lbs
C. 30 in 3:13(slower by 1 second from last week), 49 total
D. lunges 85lbs