Workout of the Day
A.
Three sets for quality, not time, of:
Double-Unders x 30 reps
Pistols x 10 reps (5 each leg)
Ring Row x 8-10 reps @ 2111
(as horizontal as possible)
B.
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM (see April 20 results)
x 3 reps @ 80%
x 1 rep @ 90%
x 5 reps @ 70%
x 5 reps @ 75%
Rest 2 minutes between sets
C.
Six sets of:
Hang Snatch x 2 reps
Rest as needed
D.
Four sets of:
Back Squat
x 5 reps @ 70% of 1-RM (see April 20 results)
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 70%
Rest 2 minutes between sets
April 27, 2012 Competition Program
May 4, 2012 Competition Program
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A question on the ring row:
Horizontal is that with arm straight or at the ending position?
Btw: Love the strength that are coming now in OFF-season.
I think horizontal refers to the relation of your body to the ground in the start/arms straight position, if I understand your question correctly.
Here are my results:
A: Really bad double unders
Easy pistols. Ring Row, hard to stick the 2111 schema.
B: As rx’d with 105kg 1RM
C: -> 45kg felt good. Caught bar in full depth each rep.
D: As rx’d with 125kg 1RM. First set felt really heavy, last set felt a lot better than I thought it would
A) Done. Did the DUs in oly shoes for solidarity with the regional athletes taking on the snatch ladder. Tripped up a few more times than normal.
B) 165-220-247-195-206
C) 65-85-105-125-145-150F(x1)
D) 241-276-310-241
A. done…no oly shoes…
B. 195-260-295-230-245
C. 95-115-135-155-165-155 (went back down because the 165′s were not the prettiest)
D. 280-320-360-280
sleepy time.
A. Done
Ring row tempo was tough with the hold at the top. I probably should have swallowed my pride and scaled them by getting less horizontal/moving my feet back so that IU could get the tempo right and get a full & strong contraction at the top.
B. 175-230-260-205-220
C. 115, 125, 130, 135, 140, 145
Did these all as hang squat snatches. Felt really good today on these, the bar just flew up.
D. 265-300-340-265
10# PR for 2 reps over my 1-RM hng sqt snatch
Nice work John!
Hey CJ,
Can you explain the “2111″, on the ring rows?
A: Done as Rx. Ring Rows were tough.
B: Made all lifts based on 325 1RM
C: 95,135,155,165,170,170
D: Made all lifts based on 400 1RM
So it looks like I can back squat more than I deadlift (I pulled 390 once but more recently got stopped out at 360)and I want to do some assistance work to bring my deadlift up to speed. Is it ok to throw in some GHR’s, RDL’s and good mornings at the end of my workouts?
Probably advisable given your particular situation. We definitely want to see some change in that ratio. Be smart about your additional accessory work based on how your body feels, but probably a good idea to spend some focus there 1-2 times per week.
Thanks CJ!
A. Complete
B.Front Squat= 160, 215, 240, 185, 200
C. 75,85,95,115,135,145(f), 140 All performed as Hang Squat Snatch
D. Back Squat= 225, 260, 292, 225
A. Complete in WL shoes – best pistols I’ve ever done, but still very tough
B. FS (KG) 77.5×5, 102.5×3, 115×1, 90×5, 95×5
C. Practice only – at 50kg having wrist problems (not externally rotating well)
D. BS (KG) 90×5, 105×3, 120×1, 90×10
FS 1RM estimated 125kg
BS 1RM 135kg
A: Completed felt good and easy
B: Done
C: Felt really bad with the snatch, need some work. Looking forward to saturday where i will meet my weight lifting coach again.
D: Done
A.
Can’t figure out du’s.
Pistols smooth
Ring Row I like
B.
10# more ea set than %of 1RM 205
C.
125#
D.
10# more ea set than %1RM 255
I’m having my son/17 do 6 weeks off-season with me until his hamstring is healed fully for Summer PC.
I’ll switch him to mostly one-leg stuff fri. to regain strength balance.
A: Completed, ring rows were harder than I thought with the tempo.
B: Completed based off of 325 1RM
C: Wrist still can’t handle snatches of any significant weight, just did technique work with 95lbs.
D: Completed based off of 375 1RM
First time posting to the Invictus blog but have been following for a while now and really seeing some big gains from programming. Will be posting consistently from here on out. Thanks for all your time CJ.
A: Done
B: 170,225,253,198,211
C: 110,115,121×1,121×1,110,110 – Skills on snatch are still lacking, dropped weight to work on those
D: 220,252,284,220
A) completed
B) five sets front squats
135,195,210,165,185
C) 6 set hang snatch
115-125lbs
D) 4. Sets back squats
185,205,225,185lbs.
Sweet workout today…..
1. Great warm-up
2. 1RM-265
3. 95/115/125/135/145/150(PR)/155f
1 x 155 (PR!!!)
4. 1RM-340
A. done, no problems other than pistols I kinda come on my toes when I do em with flats on as opposed to oly shoes, still managing to keep my knees out though.
b. used 140kg for percentages.
c. worked up to 80kg. felt really good about this one, don’t know if it was a PR or not but bar stayed close to my body and I must have maintained a good bar path because I was catching these with no forward/backward correction at all. Felt fast.
d. used 160kg for percentages. Missed the 90% because for some reason I felt like trying 150 for a single. should have stuck to the percentages. Glad to see the 10rep set in there, thats exactly the kind of rep range I need to be working on.
e. Ran for 34 mins slow pace active recovery.
A. DUs fine, pistols a little tough, rows fine
B. 190, 255, 280, 220, 240
C. 115, 135, 145, 155, 165, 175pr
D. 270, 315, 355, 270
A: D/u’s 30 x 3 complete, Pistols 5 per side x 3, Ring Rows 10 x 3 @ tempo
B: 138, 184, 207, 161, 172.5
C: 95, 195, 115, 125, 130, 135 Looking forward to getting more comfortable with this movement and seeing the #’s go up.
D:196, 225, 252, 196
Watched Pete K getting ready for the Canada West Regionals this weekend. He is looking good and is one who gets better during a competition. Go Pete! As well, I am also fortunate to know @ 30% of the competing field and can’t wait to see them throw down. I love my job, this sport, and the community.
A.
There is something wrong with my Double Under streak. Could not get a rythm going. Again
Ring Rows 2seconds down = challenging
B.
5 X 54kg (119lbs)
3 X 72kg (158lbs)
1 X 81kg (178lbs)
5 X 63kg (139lbs)
5 X 68kg (150lbs)
C.
1 X 55kg (1 rep fail) (121lbs)
Rest of them with 50kg (110lbs)
D.
5 X 73kg (160lbs)
3 X 84kg (185lbs)
1 X 95kg (209lbs)
10 X 73kg (160lbs)
A.
The pistols and ring rows went really well but the double-unders where hard. It was frustrating because yesterday my jumprope broke (Rogue SR-1) and I had to use an other one. After a couple of practice runs I found my rythm. I used a low boxjummp (only 30 cm) to support me on the pistols.
B.
I misread the sets. Dumb! Thanks to Thijs I found out by the 3rd set!
2x 5x 80 kg
2x 5x 95 kg
2x 5x 100 kg
2x 3x 110 kg
2x 1x 120 kg
C.
6x 2x 60 kg. Missed 1/2 on the 3rd set and 1/2 in the 6th set. Lost balance and I didn’t ‘jump’ to get a full hip extension.
D.
5x 105 kg
5x 120 kg
1x 135 kg
10x 105 kg
It was hard! I felt my 10 mile run from yesterday!
Got 1 set of 26 1 set of 29 and 1 set of 30 for doubles. Would be good to hit 30 consistently. Pistols felt good but I can not do them fast and I love the ring rows always feel fatigued by the end of the set.
F Squat 70/90/105/80/85kg (these are slightly higher than percentage given as my back was feeling good today)
Hang Snatch 6×2 @ 42.5kg pretty light, but my snatch is not great. Worked on finishing the pull.
Back squat 77/88/100/77
A. Completed
B. 5×170, 3×230, 1×255, 5×200, 5×215
C. 65/75/95/105(failed 2nd att)/105/115(failed 2nd att)
D. 5×225, 3×255, 1×290, 10×225