Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – Max reps @ 85%
Rest 2 minutes between sets
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Jerk with a 3-second Pause at Mid-Patella
Start at 60% of 1-RM Clean & Jerk & build to today’s heavy.
C.
“Heavy Fran”
Complete rounds of 21, 15 and 9 reps of:
Thusters (135/95 lbs)
Chest-to-Bar Pull-Ups
D.
Every 4 minutes, for 16 minutes (4 sets):
Barbell Back Racked Alternating Reverse Lunge x 16 reps (40-50% of 1-RM Back Squat.)
100-Foot D-Ball or Sandbag Carry (150/100 lbs)
*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg)
Got late to the gym and jumped into the last class
A. 225/295/330/310×8
B. Done with push jerk up to 285
C. 5:42
D. Done with 195.
A)225#/275#/315#/315#X3
B) worked up to 235#
C) 7:30 scaled to regular pull ups instead of c2b
Was short on time so I did that for today
Still got some good training in even when you were short on time!
A:90/120/140 Easy!/126×6
B: 95-115, 5kg increments
C: 4:54 RX
D: done with 60kg lunges and added in 12 c2b each set to have higher volume in those
Great session even though i had to rush through it
Solid work Michaell!
A. 185 240 280 5@255
B. Up to 205
C. 10:35
D. Done with 135 and 100 db
Great workout thanks Tino!
A. 95/125/145/138.5Kg x 3
B. Up to 102.5Kg
C. 5:35 Rx. Followed Wes’s thruster plan (8/7/6;6/5/4;6/3); strict PUs throughout (11/10;10/5;9). Took too much rest during thrusters but overall a good plan. Was shooting for sub 5; just felt a bit gassed; next time.
D. Done. 95Kg BB and 70Kg sandbag. My new sandbag??. Had to get one; I got sooooo tired of FR KB sub. So different but I love it. I got the Rogue Strongman 150# so I can walk with it as well as do some other strongman movements. What does Invictus CF have/use?
Rep scheme seemed to work well!
We have both Rogue and Julien’s Strongfit ones. I have an XD one which is a little more pricey but extremely durable.
You’ll have so much fun with it! Favourite piece of equipment!
Hollla!! Crazy week between possible hurricane and my puppy being sick ? I got in what I could. Full day today!
A) 130/175/195/184 (x4)
B) up to 170
C) 5:49 Rx
D) done
Thanks Tino! Hope your day was great!
She’s alive!! Looks like a crazy week. I hope your dig feels better and you stay safe in the hurricane! ??
Openers and Activation: done
A. 235/310/350/325×5 lb
B. Up to 215 lb
C. 6;07
D. Done
Warmup and shoulder work done first.
A. 225/300/335/315×3
B. 155/175/195/215/230/245/260 – these felt strong today.
C. Shoulder is almost feeling back to 100%. Still playing it smart, no interest in further issues. Subbed 21/15/9 AAB and row cals. 4:28. Interested to try heavy Fran on retest.
D. Done with Spanish squats instead of lunges, 150# bag.
Good to see you’re shoulder is feeling better and you were also to get a good session in today after yesterday! ??
A. Skipped
B. 155/185/195/-/205/205/215#
C. 5:28 S2OH @ 155# Instead thrusters ( still cannot squat )
D. SL Squat to 5” deficit 10 /leg
100 ‘ SB Carry @ 150#
Same as what I suggested to Jake: Look after those hands dude. I know you want to push through but it’s smarter to switch the movement so as not to make them worse and effect future days of training.
Thank you
A. 190/255/290/270×4
B. 185/195/205/215/225/235/245
C. 8:01 Rx My hand ripped so I broke up the C2B more than I would have liked. Thrusters felt pretty good.
D. Done 150# bag and 155# reverse lunges
Look after those hands dude. I know you want to push through but it’s smarter to switch the movement so as not to make them worse and effect future days of training.
A. 225/285/315/295×9
B. 185/205/215/225/245/255/265 pause work felt great. Really focused on a long pull and owning the jerk position.
C. 4:23. Felt good to fly!
D. Done with front rack KB and 150 SBW
Nice work Jorge!
I swear I’ve been doing the training! First week back at school has been crazy!
A- based off 160kg. Hit 140kg x8 beltless!
B- worked up to 115kg
C- used kB 4:46
D- done with 85-100kg
Ha! I believe you Sam! Nice job getting them in! Hope you had a fun first week back.
A) 230/305/354/329×3
B) up to 249
C) time: 4:54
(Thrusters 15/6,15,9)
(C2B broke till the last set)
You can be faster than this 🙂
not today coach.
Warm-up done.
A: 45, 60, 70, 62.5×5
B: up to 60kg.
C: 6:13 with 35kg, Hip feeling a little meh so scaled the weight back.
D: done with 45kg.
Flying out to San Diego tomorrow morning 😀
See you soon!!! ✈️
A- 225/295/335/4@310
B- up to 235
D- done, lunges at 185
Can’t really do Fran in garage, had our second daughter Monday so just happy to be able to squeeze in some time to workout for the next few weeks
Huge congrats John! Having 2 is a doozie! So much fun but for me it means working out at 4am.
Welcome to the party!
A. 118/153/173/163×5 B. Up to 138 C. 7:46. Definitely disappointed and know I can do better on the re-test. Not sure if I bombed because of poor recovery (busy and didn’t make time for mobilizing/rolling/sauna etc despite being super sore from the week, my fault completely), poor strategy (meaning, I had none..should have maybe broken up thrusters more in the beginning?), poor motivation (working out alone, tired) or if I just sucked in general haha. Clearly making excuses and I need to stop complaining and just be better. Thrusters: 15/6, 5/5/5, 5/4. Felt great at first, then took a dive… Read more »
There’s no such thing as a bad day. Today was just an opportunity to learn. Onwards!
A. 225/285/315/295×9
B. 185/205/215/225/245/255/265 – Tons of work on overhead positioning is starting to show both upside down and overhead, these jerks feel easy and they used to leave my elbows sore for days!
C. 4:37 – Not sure what was worse the anticipation or the actual workout.
D. Done with front rack KB and 150 SBW
It’s just a few thrusters and ctb ??♂️?
Skipped front squats- Tested a workout for a upcoming comp. also got destroyed at work so running on fumes…
A) 25 Dead’s @225,
25 hang PWR clean @185
25 STOH @135
25 OH @90
EMOM 4 bracing burps. 15min cap- finished it.
B) 165/185/195/205/215/225/235
C) 6:38.
D) Done- 150lbs for lunges/200lb sand bag
Hope you get some good rest over the weekend!
A. 170/230/255/240×3
B. Up 195
C. Done
105#
5:14
D. Done with 135#
95lb DB
No time??
For C??
See it now ?