Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
L-Sit x 30-60 seconds
B.
Eight attempts of Jerk
(all attempts between 80-95%)
Rest 2-3 minutes between attempts
C.
Eight sets of:
Snatch Push Press x 2 reps
Rest 60 seconds
Weighted Pull-Ups x 2 reps @ 20X0
Rest 60 seconds
D.
Three sets for times:
Row 1000 meters
15 Burpees Over the Erg
Rest 5 minutes
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A. Done
B. 205 215 225 235f 235f 225 225 215 … jerk in a funk..terrible small split??
C. 185#/ 55# x 8 rounds
D. 4:04, 4:10, 4:14
Send over a video of you doing a jerk and I will give you some feedback. Send it to nichole@invictusathlete.com
Thanks Nichole, next time we jerk I will video it (that just sounds wrong….lol) I get afraid to split when I get to about 240#+. Don’t think it is a strength thing as my push press is within about 5-10% of my jerk…
A: skin cat sub 8 SHSPU singles sub 60 sec on l sits B: 245, 255, 255, 255, 265, 275, 285x, 285# C: 155 -> 200# 75# pu’s – shoulder impingement does not like weighted pull-ups but trying to stick with it. D: 4:10 (3:27 row) 4:27 4:18 (3:31 row) Mentally got lax on round 2 but went into 3 with intentions of beating round 2. The miss on my jerk came after a little unexpected break. A friend stopped over and helped change weights. He set the weights on end and the 45# creeped out into the street without… Read more »
Holy moly that is crazy! Oh no, did the fence get destroyed?
It broke a support but the fence was just leaning. They told me not to worry about it that they were going to be replacing it. I’m just glad it hit the fence or it would have hit a cul-de-sac and possibly ended up in someones living room. 🙂 My buddy felt bad.
A. Done (MUx3)
B. 180,185,185,190,190f,190, stopped sharp pain in left knee.
C. 135-145#, +35#
D. 4:35,4:54,4:55
Notes: knee didn’t slow me down on row, which is good. Think I better be careful though…
Yes, what was the sharp pain Brett?
Nichole – pain right above my left patella. It has been getting increasingly sore after all the squats we have been doing. On my last catch on the jerk (off of blocks) is when it occurred. I am doing ice and mobility and flossing starting immediately. Don’t want this to get worse.
Yes, definitely keep up on the knee. Are you rolling out (with a lax ball) your it bands and vmo?
Yes. Foam roller and lax ball.
a. done 3×3 on MUs, 60 second hold, 30 sec lsit
b. 80-93kg
c. 70kg snatch pp and 16kg weighted pu
d.
4:02 row 4:48
4:08 row 4:51
4:06 row 4:48
Way to be consistent Terry!
Megan Becker (50/5’5″/135) I’m traveling this week, but was able to find a gym that had everything I needed except rings for the MUs. A. Subbed 6 Chest to bars for MUs. HS hold 60 seconds. L-sit 28, 25, and 23 seconds B. 4 x 130#, 3 x 135#, 1 x 140# (only went up to 87% because I couldn’t drop the bar and had to lower it on every rep) C. Snatch PP at 95# (easy weight for me, but I hate lowering the bar behind my head). Pullups: 4 x 15#, 4 x 20# D. Row + burpees:… Read more »
Awesome work! I love swimming!
A. done. 3 unbroken MU on first set. 4 reps per round.
B. 190, 200, 210, 215, 220, 225, 230, 235. No misses.
C. SnP 135, 145, 155, 165 the rest of the way. PU w/25# plate
D. 1.5 mile run 13:00 min. Staying fresh for the Granite Games WODs this week. 4 WODs in 4 days.
Good luck in the Granite Games Greg! Let us know how you do. — Megan
Have fun at the Granite Games! Yes, keep us posted!
Just to clarify, this weekend we have 4 qualifiying WODs, same format as the masters qualifier. Only 12 make to the GG in September. I’m currently in 10th.