A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk
x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
x 1 rep @ 85-88%
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%
D.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
E.
Complete rounds of 5, 4, 3, 2 and 1 reps for volume accumulation of:
Legless Rope Climb*
*Perform 10 Strict Handstand Push-Ups to 0-4″ Deficit between each round – 40 total handstand push-ups.
* *If you do not have access to a rope perform:
25-20-15-10-5 Towel Pull-Ups or Strict Pull-Ups
A.135
B.175
C.210
D.205,245,275,260,275,295,260,260,260,260
E.Rx,14:35
A) skipped
B) 115 all sets All solid
C) 145
D)135/160/185/175/185/195/175/175/175/175
All no belt ?
E) strict pull ups and z press to sub for SHSPU arm is still feeling out of sorts
Hope to see your arm feeling good and back to full health soon!
?? Thanks Tino me too!
A) up to 105
B) 130/130/130/130/130/135/135 these felt great once I warmed up
C) 165. Felt good
D) 155/195/220/210/220/235/220/220/220/ 220. These got heavy. Loved it and felt good
E) did towel PU and strict HSPU. I want a rope again
THANKS Tino!! Hope you had a great Friday!
???️♀️?♂️
A. 40/50/60/70Kg
B. 77.5Kg for all; wasn’t feeling it so didn’t increase the %
C. 105Kg for all
D. 115/143/162/152/162/172/4(152Kg x 5)
E. Done with strict PUs and scaled HSPU to sets of 5.
Finish the week strong!
A. 45,50,50,55#
B. Done @ 70#
C. Done @ 110#
D. Done based off of 200# 1RM
E. Done for quality with strict pull-ups instead of rope climbs, didn’t time it
Done ✅
A. W/ Bar only
B. 85/85/90/90/95/95/95
C. 115lbs, solid work today
D. 115/145/165/155/165/170/4×155
E. No rope AND were having our house painted so I didn’t want to do HSPU outside, where i normally do them, and mess up the paint(bet you didn’t see that excuse coming) Anyways, did 25-20-15-10-5 reps of strict pull ups and strict push ups wearing a weight vest. Didn’t time it, just worked on form.
I LOVE these Friday workouts!! All the weightlifting is amazing!!!
Awesome to see you’re enjoying Fridays and seeing the progress!
Now you need to get some sort of plate or protection to put up on the newly painted wall!
A. Squat Jerk x3 reps 60/60/60/60kg B. Snatch x 1 rep @ 85-88%: 75/75/75/75/75/75/75 Kg C. Clean & Jerk x 1 rep @ 85%: 85kg D. Back Squat *Set 1 – 5 reps @ 60%: 87kg *Set 2 – 3 reps @ 75%: 107,5kg *Set 3 – 1 rep @ 85%: 122,5kg *Set 4 – 3 reps @ 80%: 115 kg *Set 5 – 3 reps @ 85%: 122,5 kg *Set 6 – 2 reps @ 90%: 130kg *Set 7 – 5 reps @ 80%115 kg *Set 8 – 5 reps @ 80% 115 kg *Set 9 – 5 reps… Read more »
That last piece got ??
Solid day of lifting!
Had to do Wednesdays workout yesterday. Posting here: A1. Done A2. All sets done in 40-45 sec B) Done @ 60/60/66/66/72 kg C) 20:04 Rx – Muscle Ups slowed me down (as usual) D) Done. Suitcase Carry with 32 kg Todays Workout: A) 40/50/60 kg. Took some time to get my shoulders to do what I wanted them to do ? B) All at 80 kg!!!!! That was really Nice to train with that weight again (Based of 90kg) C) Done @ 90 kg based of 105 kg. This was was really really tought! D) Done based of 130. Went… Read more »
Today went pretty good considering you trained yesterday! ??
A. Squat Jerk x3 reps 30/40/50/60kg B. Snatch x 1 rep @ 85-88%: 85/85/87,5/87,5/90/90/90Kg? C. Clean & Jerk x 1 rep @ 85%: 105kg? D. Back Squat *Set 1 – 5 reps @ 60%: 90kg *Set 2 – 3 reps @ 75%: 112,5kg *Set 3 – 1 rep @ 85%: 127,5kg *Set 4 – 3 reps @ 80%: 120kg *Set 5 – 3 reps @ 85%: 127,5kg *Set 6 – 2 reps @ 90%: 135kg *Set 7 – 5 reps @ 80%120kg *Set 8 – 5 reps @ 80% *Set 9 – 5 reps @ 80% *Set 10 – 5… Read more »
Solid days work ??
Part E done not for time. I’m using this time to improve my HSPU. I tend to want to go super wide and fingers pointed pretty sideways. It’s come back to bite me in competitions sometimes. Strict pull ups done some with assistance, some without.
Great to see you taking the time to dial those positions in. You’ll reap the benefits going forward ??
I am so sorry to say that due to elbow and knee injuries I have to unsubscribe at the moment. Need some easy excercises and fisio for few months. Hope to meet you soon again 🙁 All the best to everyone!
❤
Wishing you a speedy recovery. Please shoot me an email and keep me updated on your progress back to full fitness and health.
tino@crossfitinvictus .com
A) practiced a little longer, because i really need some time before i can move properly, at first i can barely do an air squat, then it went good, ended up with 50kg, added some pause as well
B) 80kg, every 90” for 15’ (10 sets)
C) 100kg, same as above
D) did 2 sets then started to feel something bad in my lower back again, so stopped immediately
E) 25-20-15-10-5 strict pu, 10cm def shspu
9:58
Did then some extra core stuff
Skipped Wednesday and did the program yesterday
Great to see you’re working on that overhead mobility and stability! Excited to see your progress.
A: bar
B: 125# missed 1 but I’ve never done that many good reps at that weight in a row
C: 155-165#
D: all based off 275#, missed last rep on set 10 (struggle was real)
E: band assisted PU and box HSPU and still took 27 minutes! (See note on D)
Great day of lifting!!
A. 95/135/155/185
B. 225×3/235×4
C. 285
D subbed step ups and combined with E.
EMOM 18 (6 sets)
1: 8 Front Rack Alt. Step Ups 95×2/115×2/135×2
2: 10 Strict Pull Ups
3: SDHSPU 4” x 5 increase by 1 rep each set (5-6-7-8-9-10)
How did your shoulders hold up today?
Shoulders are good, medial epicondylitis has been acting up in both elbows though so that’s why I haven’t been doing the rope climbs. Knees a little achy as well as back which is why I subbed the back squats out. Just not quite 100% these days so chilling a little when I need to
Fridays must be pretty gruesome for you. Glad you’re making the adjustments and managing those issues
A. Done 40-70kg
B. Done at 82.5kg (realized the very last set that it called for singles after doing doubles throughout :o)
C. Done at 97.5kg
D. Done based on 162.kg
E. Done 10:57 (I think our rope is a bit short so I climbed from standing, no jump, No deficit on HSPU.
That must have been challenging?!
A. 15/ 25/ 25/ 30 kg
B. 36/ 36/ 36/ 36/ 37/ 37/ 37 kg
C. 45 kg
D. Back Squat done based on 70 kg.
E. 11:08. SHSPU with toes on box.
A) 45/95/115/135
B) 175×3, 180×4
C) All sets at 230
D) 230/285/325/305/325/345/305×4
E) Pull up variation, 2” deficit. 10:43 but wasn’t really going for time.
As always fridays during this cycle are just the best
All the lifting?! ?️♀️
A 45 75 95 115
B 215 x 3 225 x 4
C 280
D 280 350 395 375 395 420 375 4×5
E. Just the 5-4-3 legless with 10 strict in Between- short on time will try to finish the last 3 leafless and 10 HSPU tomorrow
? ?
A. 30/ 35/ 35/ 40
B. Skipped (no snatches)
C. Done based on 115kgs felt strong today!
D. Done based on 170kgs
E. 12:23 we have only 11’ long rope so did it from seated and 10 strict HSPU to 4” deficit
Strong day at the office Andrej!
What’s a good sub for the rope climbs if we don’t have access to a rope?
*If you do not have access to a rope perform:
25-20-15-10-5 Towel Pull-Ups or Strict Pull-Ups