A.
Strict Overhead Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – Max Reps @ 75%
B.
Every 8 minutes, for 32 minutes (4 sets):
400 Meter Run
30 Toes-to-Bar
20/15 Calorie Assault Bike or 25/20 Calorie Bike Erg
10 Power Cleans (205/135 lbs)
C.
Four sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed
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A. Done @percentages of 80 kg 1rm
B. done but last round did not make it within 8th minute
C.done
A. Strict Overhead Press *Set 1 – 6 reps @ 65%: 45kg *Set 2 – 4 reps @ 75%: 52,5kg *Set 3 – 2 reps @ 85%: 60kg *Set 4 – 6 reps @ 70%: :50kg *Set 5 – 4 reps @ 80%: 57,5kg *Set 6 – 2 reps @ 90%: 62,5kg *Set 7 – Max Reps @ 75%: 52,5kg 6 reps B. I did 20 minutes or less, build to today’s 1-RM Box Squat because the previous week I didn’t it. PR: 157,5kg +7,5kg more that last time. C. Every 8 minutes, for 32 minutes (4 sets): 400 Meter… Read more »
A. 155/180/200/165/190/210f/180×7
B. Done with 20 burpees instead of cals. 4:59/5:25/5:57/6:03
Wednesday -> Tuesday session
A. Activation done
B. Power clean and 2 power jerk : 80-80-90-90-90-90kgs
+ additional reps corrected by my mate
C. Done
D. Done
Thursday -> Wednesday session @home box is closed
A. Sub to seated strict press
6@50 4@55 2@62,5 6@52,5 4@60 1+fail@67,5
8@75% 55kgs
B. Sub t2b with 50 Vups
6’09 – 6’22 – 6’31 – 6’17
C. Only bat wings 4 sets with 2*24kgs Kb
Have fun see you tomorrow
Great work getting your sessions in even when the gym was closed. Enjoy your rest day!
A: 135-145-165-135-155-175-145×7
B: 5:47/5:49/6:00/6:05. t2b was only thing that slowed, everything else got faster last two rounds. t2b 5s/5s/5×4-4-3-3/5×3-3s and 2s
C: Some done
Are you not a gymnast yet?! Jeez!
Since keeping sets of 5 for that long was a win for me, um no
A: 105/120/135/115/130(failed rep 4)/140
7 at 120
B: scaled to 20 TTB and 185 power clean
5:54/6:03/6:25/6:36
A.) 140 – 165. 140# x 7 Bench was really tough. Shoulder bothers some days and today was rough.
B.) T2B are a major weakness. 15 T2B and 15 sit ups. 20 cal Airdyne, 135# G2OH kept the clock running – 26:53
C.) Done with 25# DBs modified reps 12 -15
Definitely struggling with Mo this week.
Keep working those weaknesses. We have some great tutorials on ttb on the blog. Use the search engine and type key words like toes to bar
https://invictusfitness.com/?s=Toes+to+bar
A. Up to 105, 85×7
B. RX 6:29/6:27/6::26/6:41
I actually liked this workout and the barbell was 83% for me! Felt much better today. I’m not fast on the barbell (I would be 4 reps in and Sam would still beat me ?), but still happy to do 40 reps here.
C. Done
I think the loading would have been a little different for Sam. More like 60%! Solid push!
They both pushed hard trying to catch me ?
After I caught up to them from the run ?
A) up to 185×2, missed 205
11 at 145
B) 4:52, 5:13, 5:20, 5:18
A. Yesterday’s power clean / power jerk complex
145 155 165
B. With 25 cal row and 175# cleans
First round 7:51, so then it turned into 4 rounds for time. Finished at 34:29.
Fun workout thanks Tino!
Enjoy your rest day Tim! This week has been ?
a)stric press oh
1×6 110, 1×4 125, 1×2 140, 1×6 115, 1×4 135, 1×2 150, 1x maxreps (125x6reps)
b)every 8 minutes x 4 rounds
400m run, 20 TTB, 15 cal on bike, 10 power cleans @135
(5:44)(5:45)(5:25)(7:00)
Strict press
100/115/130/110/125/140 8@115
Metcon scaled to avoid pushing up against the cap
300m assault run
30 ttb
20 cal bike
10 power clean 165
5:32/5:55/6:13/6:47
Who’s this guy?!? Not going to lie, my heart fluttered a bit when I seen your name ?
Not as much as mine did when I realized I jumped in on a Wednesday conditioning piece ?
You’re fine
A. 100/115/130/110/125/140/115×4
B. Did a random assortment emom. Gotta stay fresh for Granite Games.
C. Done
Crush it this weekend dude!
Been following these for the past month. Figured I’d start posting to hold myself accountable ??
A. 105/125/145/125/145/155 8 reps @125
B. Subbed sandbag cleans for power cleans. Hands are ripped up! 5:23/5:42/6:15/6:45 T2B ate my lunch today
C.Done
Welcome to the community David! Looking forward to tracking your progress!
A. 40/45/51/42/48/51Kg; definitely a weak movement for me because of past shoulder injuries and surgeries.
B. Rx. 5:31/5:33/5:35/5:38
Felt quick. PC felt best in a long time.
Runs at 1:45
T2B 20/5/5 for all
Rowed 20 cal
Fast single PC
C. Done
Great work keeping these within 7 seconds of each other! Solid session!
Shspu week 8 to start.
A. 135/155/175/145/165/185/155×7
B. 3 rounds – 5:59/5:54 (subbed 30 ghdsu b/c cage was taken)/6:20 – ttb fell apart on last set. Called it after 3 rounds, this is Day 4 on me, feeling it.
C. 25# plate and 50# dbs for bat wings.
Off to Boston tomorrow until next Wednesday night for work. Will be dropping into Invictus Boston on Friday and Saturday hopefully. See you next week!
Have fun at Invictus Boston!! You coming rob SD??
Nothing planned yet but I’m sure I’ll be out there soon enough to visit my sister and her husband. I’ll be sure to let you know and drop in when I get that way.
3 for 3!! ?
A) 80/95/105/90/100/110 then 4@ 95#
B) 5:18/5:26/5:23/5:18 Rx. Made up time on power cleans. This was a fun one!
C) done
Thanks so much Tino! Hope your day has been awesome!
Love the consistency not only in todays conditioning but in this weeks training. Solid work Jess!
Thanks for your encouragement always, Tino! Time to prioritize me and training again ?
B) Just scaled the bike to 10 cals, should have done the extra 5 cals lol
5:31, 5:44, 5:49, 6:00
You could have definitely did 15! Gotta trust your fitness!
Did Yesterday’s training today… yesterday I did an upper body and conditioning day, just to get some of the fatigue off my legs from the weekend (Heavy Deadlifts and Murph)
A. Complete
B. Block Snatch (wasn’t feeling the C&J)
5 x 3: 60, 65, 70, 75, 75kg
C. Completed (50 Shoulder Taps, 100 DUs)…Struggled on this
D. 12:43 Rx
E. LM Rows @ 30, 35, 35kg (not counting the bar)
Suitcase @ 28kg
Still feeling some residual fatigue. Hoping to bounce back tomorrow. Let’s GO!
Some big sessions this week so make sure you’re smart for the remainder of this cycle. You want to feel awesome going into Monday!
Did this this morning and forgot to post!
A. 115#x6, 125#x4, 135#x2, 120#x6, 130#x3, 140#x1, 125#x4. Was still feeling sore in the chest.
B. Did 3 sets with 15 Cal Ski Erg and 10 DB C&Js @ 50#. 4:07, 4:32, 5:17
Solid work Corey! “Murph” will likely still be haunting you for the next few days 🙂