A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.
Complete as many rounds and reps as possible in 10 minutes of:
300/250 Meter Row
12 Toes-to-Bar
8 Box-Facing Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 5 minutes, and then repeat.
These are the same movements as June 20, 2018 when you did three rounds for time. Many of you were sub 10, so now the goal is to get deep into that 4th round.
D.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Kettlebell Biceps Curls x 12 reps @ 30X0
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed
a) 2x 90/ 2x 95/ 2x 100kg;
b) 80 up to 95kg, miss last split jerk;
c) rx this time: 2rounds + 324reps, 2rounds + 316reps.
d) done.
A. Done 95 kg
B. 65, 65, 70, 70, 70, 85, 85 (split jerk fail), 85
C. 2R+310, 2R+313 kipping HSPU+1ABMAT
D. Done. Dips + 5kg, Curls 25kg x 10 reps
A. 225/225/245/245/255/255#
B. 170/170/185/185/185/185/185/185#
C.
A: 275#
B: Most at 225#
A. 260.
C. Did 3 rds FT, 5 min rest, 3rds FT. 11:44, 14:39. (12:45 & 12:30 last time). Just ran out of SHSPU juice.
A) 110 and 5×118.5 kg
B) 100/105/110/112/112/112/112kg
C) nö deficit
2+3strict hspu
2+3 bf bbj
A: 295, 300, 305, 295, 300, 300
B: Last set 225
C: 1st 10min. 3 reps shy of 3 rounds
D: –
Lots of family and friends over last couple days. Only time to sneak out to garage to get part C in
2+8 BBJO. 2+ 12 t2b.
A: 65kg
B: up to 62.5kg
C: 3 rounds + 266, 3 rounds + 258
D: done.
A.) Last week I got 185#
-165
-170
-175
-180
-185
-195 ?
B.) Last week I did 130 for all sets.
-145 for all sets
C.)2RDs + 1 SHSPU / same results for 2nd round. (No deficit and also very sore abs)
D.) Body weight bar dips x10
20# KB curls
I dont have bands so I used a cabke machine and did overhead extensions @ 10#
Used the same cable machine and did 20#
Also only had time for two sets.
A
115 kg
B
75-80-85 kg
C
3+247
3+151
D
No time
A. Kept it light only Up to 100kg very satisfied with my form
B. All Sets @100kg
C. 3R+90m//3R flat
D. Done nice arm pump ?
A) 90kg all the way through. Fine.
B) 80/80/80/80/80/82,5/85kg somehow off, technique not on point.
C)
1) 3 rounds flat
2) 2 rounds + 6 BBJOs
Felt a lot more controlled and consistent than two weeks ago even though I was a little faster back then.
D) ✅
Spent a lot of time out in the sun early, happy to get in and feel good after all that.
A. 305/305/305/315/315/325
B. 235/235/235/245/245/245/255/260
C. 3/2+320 – big win for me since last time it took me 11 and 12+ minutes.
D. Done, arm pump city.
Happy 4th!!
Thanks Tino, you too!
Surprised with how great today went after 4th of July standup paddle boarding and beach volleyball in the morning.
A) 305/305/305/315/315/325
B) 235/235/235/245/245/255/255/260
C) June 20th it took 9:54/10:40 for 3 rounds
Today was 3R+185m/3R+34m! – let’s keep this upper body pressing movement going!
D) dips w/25lbs – 11/12/11
Curls w/25lb KBs
Done and Done
Sounds like s pretty awesome day! Happy 4th!!
Happy 4th to you as well Tino!
A) 70/80/90/100/105/110kg
B) 70/80/85/90/95/100/100/105(fail)
C) 3 rds/ 2 rds+ 318 reps. Last time : 10’30 + 12’50 for 3 round for time
D) Done
AM after class
C- 3 + 118m, last time 10:00 for 3 rnds. Totally missed the rest 5 min and repeat.
PM
A- 180, up 5# from last week
B- 125, did behind neck pj+sj. Recently discovered funky movement pattern with right arm, wanted to see if there was a difference behind neck. Turns out it only happens when pressing/jerking from front ?
Good to see you working behind the neck to retraingood movement patterns
who could I send a video to for some insight on this issue?
The Invictus Athlete Program and Weightlifting program allow you to post video for review on our FB Page and we also offer individual programming based on needs which of course includes video review.
All info can be found here: https://invictusfitness.com/online-programs/
A. Built up to 110kg
B. Built up to 105kg
C. RX
Set 1: 3 rounds +150m row
Set 2: 2 rounds + 300m row + 12 t2b
D. Done
Biceps: dumbbell 16kg
Triceps: 15kg
A. First time squatting in several weeks (due to hip issue) so kept this pretty easy. Went up to 155. B. Up to 145 C. 1st round: 3+163m row 2nd round: 3+151m row Everything done UB. I did this workout outside in my backyard in the middle of the day and it was HOT. I was thinking I was going to combust every time I went down on the black mat for the burpee – turns out that mat was 159 degrees!!! (my husband measured it with his little tool thingee), so I was not imagining it! D. Done America… Read more »
A. 255# felt really heavy today
B. 185#
C. 2rds plus 300 m no deficit handstand
D. Used rings for dips
Done