Gymnastics Skills & Drills
Three sets of:
Jump to Bar from Squat x 10 reps
followed by . . .
Three sets of:
Bar Muscle-Up Foot Tap Drill x 5-6 reps
followed by . . .
Every minute, on the minute, for 10 minutes:
Bar Muscle-Up x 1-2 reps
60+: Chest-to-Bar Pull-Ups x 2 reps
followed by . . .
Three sets of:
Tall Jerks x 3 reps
Rest 60 seconds
followed by . . .
Three sets of:
Drop to Split x 6-8 reps
Rest 60 seconds
B.
Three sets of:
Jerk 3.2.1 (Rest 10 seconds between 3 and 2, 2 and 1)
Rest as needed
C.
Four rounds for time of:
Row 500 meters
Toes to Bar x 15 reps
Wall Ball Shots x 10 reps
40-54: 20 lbs/14 lbs
55+: 20 lbs/10 lbs
*Compare results to August 2nd
D.
Three sets of:
Banded Pull-Aparts x 25 reps
Rest 30 seconds
Banded Lat Pull-Downs x 25 reps
Rest 30 seconds
GSD: EMOM X 3 bmu
A. 75-95-115, 155-165-175
B. 155-165-175 (3’s push, 2’s and 1’s split)
C. 14:25
D. ✔️
DMA done. Still keeping it light, but shoulder improving. Almost there.
GS&D C2B only. Strict. No kipping.
A1. Subbed Split Press. 65-90#.
A2. 85#. No rack, so stayed light.
B. Skipped.
C. 16:40. Went strict T2B’s 5 at a time. Shoulder felt good.
D. Done.
Skill and gymnastics work done.
EMOM done, Chest to Bar
All Jerks done for form at 95#
WOD RX at 16:08
Post workout done.
2nd day on this programming.
Nice work Gary!
Thanks Nichole. Disappointed in my weights though. Don’t know if I told you, I was out for a year up until December with a Shoulder reconstruction…3 torn tendons and a labrum…Getting my strength back in overhead has been a challenge. I am not sure if it is all strength or a bit of a fear factor. I have to get over it though.
No I didn’t know that Gary! Well, one of the biggest lessons I learned when I had back surgery was to not compare where I am today with where I was post surgery. Instead, view your progress in a new light, a new you! And you will be surprised by how much better you feel and how much you progress when you aren’t limiting yourself to your ”old numbers.” Instead, set some new numbers! They may take some time to do it but you absolutely can!
BMU 7X2 stopped short so as not to aggravate my shoulder.
A. Done
B. Done up to 175. Felt good so did a few singles up to 215, missed the last one.
C. 14:23 Still slow on the rows but a 13sec improvement.
D. Pull-Aparts done.
Great improvement Hoke!
Gym skill work done BMU 10×2 – all felt good. For me the drills really help to prime the movement. A-used 95 for tall and 135 for drop to split B- set 1 – 185 push Set 2 – 205 push Set 3 – 225 split Liked the complex. I like the clock limits for the next reps. C. 15:09. T2B improving especially rnds 3&4. D. Done Also participated in 2 of the teams series workouts with some friends at the box. Hang power cleaned 275. Yea that makes me happy. Really feel my gains are a credit to the… Read more »
BMU work done. EMOM with 2 on each.
A – Talls at 95#, Drop to split at 135#
B – 175, 185, 185; split jerks
C – 12:26 (56 seconds faster than 8/3. That shocked me.)
D – Done.
Fantastic Mike – well done and big improvements in only a month!
Thanks Nichole! I wish I had written down how I approached the workout last time. I was more aggressive this time and I’m guessing that was a big part of it. Either way, I’ll take it.
Skills and drills were fun. MUs x 2 for 10
A. tried some super light power snatch stuff- knee was sore from power cleans yesterday.
C. I subbed KBs for WBs- 13:12 unbroken on ttb
Gymnastics skills: done, 2 bmu every min on EMOM
A. 35-55-75; 85-105-125#
B. 135-145-155# (did these as all push jerks)
C. 12:41. (28 secs faster than 8/3/16)
D. Done
Right shoulder junction/bicep tendon/pec area still bothersome! Ugggh!
Great job on the workout but I am sorry your bicep is still bothering you!
Did Yesterday’s Workout
Front squats felt good-
A.100/110/120/125/135/145/155
B1. 85/95/105
B2.85
B3. 100
B4. 115
B5. 130-Video attached on Facebook-
C. So last time I did this I did 3 rounds-Today 6
Arms are tired first 3 rounds 2:51/3:02 Failed on 8th dip/4:12 failed on 6th dip
Kept going stopped timer did the 3 last sets with all dips-took a little while
D. Done 🙂
Looking forward to tomorrow Rest Day!
Fantastic Cheryl!
Alright, alright, trying to listen and not do heavy load bearing things like snatches, etc ? this shoulder doesnt want to get better! Feels alright warm but man, in the mornings, no bueno!
A. Did yesterdays Ass Bike WOD for warm-up, man that sucked!?
B. Subbed the Front Squats from yesterday for Deadlifts.
2×300/2×325/2×350/375/400/425/425/425/450/450
C.Todays Wod, subbed GHD sit-ups for T2B
12:59
Good call Andy!
I’m new to the program and I am cherry picking a bit so I can focus on things required for an upcoming competition, but I must say today’s BMU drills are money! I could do BMUs sometimes at the beginning of the year, but I have been unable since then. Today they were good and easy. Thanks for that!
FANTASTIC Dave!!!! That is awesome to hear!
Bar mups 3 unbroken every minute
Tall jerks 115#
3-2-1 175-185-195
C. 13:10 had to rotate through row/run/air dyne I programmed rowing in WOD today for them.
D. Done
Skills done (first time to do those and they were great. Learned a lot )
did not get a bar muscle up but i am a lot closer than a week ago!
A. Tall Jerk 75 85 95
Drop to split 95 105 115
B. 95 115 135
C. 16:00
D. two sets red band/green bands
Loving the skill and drill here at invictus – thanks for sharing your knowledge!
Wonderful to hear Steven!
Gymnastics S & D – done
A. Tall Jerks – up to 55#
Drop to Split – up to 95#
B. 95/115/135/155 (1.1.1)
C. 16:00 (:26 improvement)
D. Done (tiring!)
Nice improvement Barry!
Gymnastics Skills & Drills DONE (2 UBMU for the EMOM)
Skipped A & B
Instead did squat/knee progression workout:
3×5 Full Squats (NO PAUSE) 205/225/245
3×3 Full Squats (NO PAUSE) 265/275/285 (reached full depth and increase another 10 pounds from last week..)
C) DONE – 2nd time doing wall balls since surgery.. Feel pretty good… Time was 12:36…. TTB were unbroken but rough… ????
D) DONE
Gymnastics Skills and Drills Done
EMOm MUs- x2 done
A. Tall jerks 45#
Drops. 55#
B. Jerks: 110/120/130. 70% 78%. 83%
C. Today: 12:55. August 3: 13:58. Improved by 1:03 seconds ?
D. Done
Nice Tracy, great improvement!
Thanks! My T2b were a little off today but row was good
GS&D Done 2 BMU per minute.
A.- Tall jerk 95# did the 3 position ; drop to Split 95#
B .- 185/195/205#
C .- 19:19; 40 sec faster than 3rd of August
D .- run out of time.
Awesome Angel!
Mob
Swam
Bar mu 2 no misses
Did all the skills stuff also
Been on shift so I made up for yesterday
Jerks 3,2,1 @175
Fsq built up to 210
Hang cleans built up to 85% 180
Did a chipper 20 min amrap
Class wod
Will do the wod from today tomorrow
Been up for almost 42 hrs straight ?
Holy cow! I think I would have found a nice cozy spot on the gym floor, maybe a poorly lit corner, and taken a nap.
? I was thinking about it
I am not sure how you do it Bethanne but that’s what I call digging super deep! Amazing! Get some sleep! ??
Got get some rest Bethanne! 🙂
Nice job on the Bar MU!
Gymnastics Done
A. 95-145
B. 185-205-225
C. 13:10
D. Done
What is the Jerk3.2.1?
Scott, it’s written in parentheses. “Rest 10 seconds between 3 and 2, 2 and 1.”