A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself…stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Two sets of:
Strict Pull Ups (+15/10 lbs) x Max Unbroken Reps
Rest 60 seconds
Ring Muscle-Ups x Max Unbroken Reps
Rest 2 minutes
C.
Six sets of:
4-Second Snatch Deadlift + Hang Snatch + Snatch @ 75-80%
Rest as needed
For the 4-second snatch deadlift, the goal is to mimic the exact bar path you would like to achieve when snatching from the floor, but keep the tempo slow and controlled such that it takes 4 seconds to get to the top of the snatch deadlift position. From that position, allow the barbell to descend to mid-thigh, pause for one second there, and snatch; then drop the barbell, set yourself properly and snatch from the floor. Perform all sets between 75-80% of your 1-RM Snatch.
D.
Two sets for times:
10 Burpee Box Jumps (30″/24″)
10 Bar Muscle-Ups
20 Thrusters (115/75 lbs)
30 Alternating Dumbbell Snatches (50/35 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 4 minutes
E.
One set of:
100 Incline Dumbbell Tate Press
Light weight and just move steady.
A. Done
B. 12/10
15/8
C. 125-135
D. 5:22/5:37
SCTB instead of BMU
E. Done
A. Done
B: 7/2 – 7/1 definitely not the best day for MU
C: 41 kg, did power snatches because of some lower back pain
D: 7:011 – 7:45. Did c2b instead of BMU’s
E: 5 kg
I have a question for the group here. I love training amd training as much as my job allows me too, which is usually M-W-F at the box around 05-06 then at the garage in the evening for another hour and half either the comp program or just good old arnold lifts finoshed with random WoD. On T-Th it involves 04-0530 either nsuns 531 with gymnastics or acessory lift with Gumanstics. In the evening I do whatever. On the weekend i try to get 3-4 hours in throughout the day. The question is, does anyone have any inputs on how… Read more »
A. Done
B. 6+9/ 6+7
C. 155/ 155/ 155/ 155/ 155/ 155
D. Only had time for 1 round, gym was closing
Got in the important stuff! ??
A. Done
B. Class programmed muscle up work so joined them
C. All done at 155
D. 8:24/9:15 rX
E. Later
A. Did more on mobility work, some free handstand hold.
B. 8/6 for both sets. Worked within limit, did not want to push to failure.
C. Up to 165#
D. 7:55, 7:56
E. Done
A) Completed Rds of- Shoulder taps, hip taps ( on wall) , free HS holds, short walk X 3 sets
B) Strict PU: 2-2/ 4/ 4
MU: 1-1/ 2/ 2.5
Did one more round for a bit more volume. Getting more doubles on MU so that’s an improvement
C) 1) 8:40 Struggled w/ BMU today (2 then attempts)
2) 10:14 Still struggled but got 7 BMU then finished with attempts
D) completed
MUs/ advanced gymnastics are my weak spot so I appreciated today.
If gymnastics are a weak spot get on our gymnastics program! It would work well with Comp. Solid adjustments today!
https://invictusfitness.com/fitness/sp/invictusgymnastics.html
A. Done
B. 5/5 6/6 strict pull ups w/ 10 pounds and ring mu
C. Done 145 lb
D. 25:17 including 4 min
E. Done at 15 lb
A Done 20-30 sec hs hold each minute
B. 7/4 6/3 pu unweighted
C. 135
D. 8:53 9:03 with 24″ box and ring mu
E. 5# CBS
Fun workout thanks Tino!
? ?
A) HS walk into strict HS push ups
B) 8/5 & 9/5 with 20lb vest for pull ups
C) 163/168/173/173/178/183
D) 9:07/ 8:25- focused on moving smoothly.
E) Done with 10s
A. Done
B. 6 strict pullps
10 MU in the 2 sets
C. All sets 155 lbs
D. 7:02/8:26
E. Done
A. Done
B. 10/7 strict pull-ups with 10lb weight. Ring muscle ups 0/1. ? Not sure why as I was doing 6 last week. Maybe just not firing on all cylinders today?
C.105-115lbs
D. 8:24 / 9:56 rx
E. Done with 10lbs + yesterday’s hamstring curls
Save it for 20.2. ??
A) Done
B) 14/6, 11/5 RX
C) 145, 145, 145, 150, 155, 155
D) 5:35, 6:17 RX
E) Done
Solid push today Patrick!
A. Dine
B. Done
C. Done @115lbs
D. First rd: 8:20 Second rd: 8:38 (scaled the MU for PU barbell weight @ 95lbs)
E. Done
Taking a rest day today for the knee. I’m also having my dr check it out in the am. There’s some bruising on the back so I’m not messing around with it this time. ??♀️
Hopefully modify some things tomorrow and get a workout in then!
Hope your days been great Tino!!
Hopefully some good news on the knee front or at least some guidance on how to get it back to full health. Keep me posted on how it goes!
I will! My Dr is my friend, so she knows me and I definitely trust her. Haha hopefully she says oh that’s nothing rest it for a week and move on ???
Have a great night!
A. Done
B. Pullups +8kg & Bar MU 10/10 and 7/8
C. Up to 80kg
D. 8:40 / 10:10 RX
E. 70 Plate Tricep Extension 10kg
A. Done
B. Used a 10 lb plate and got 3 and then did ring dips in place of the ring muscle ups and got 6/7 reps
C. 75 lbs for this
D. 7:09 and 8:07 (scaled the bar muscle ups to banded the rest was RX)
I would highly recommend incorporating our gymnastics program into your work if that’s an area you need to improve. Travis is awesome!
https://invictusfitness.com/fitness/sp/invictusgymnastics.html
A. Done. Worked on walking over 15lb plates.
B. Done w 14lb weight vest, 5-6 reps
C. 80lbs, I love this complex. It really helps me slow down and focus on positioning.
D. 9:48/ 9:23, Rx except for BMU, subbed C2B
Good to see that slow pull helps. Be patient on that portion. You don’t want to lose position!
Thank you!
B. 9 SPUs @ 15# each set. 4 Ring MUs each set.
C. 115×2, 120×2, 125, 130#
D. 8:43, 9:19. Used 95# on Thrusters; rest was RX
Good to see you hitting all those bar muscleups today!
A. 1 minute handstand hold and an 100’ handstand walk
B. RX 10 pu, 6 mu, 10 pu, 6 mu
C. 3 sets x 175, 3 sets x 185
D. 7:54, 8:38
E. Done