A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
12 Bar-Facing Burpees
A. Bryan – 135# x 2, 145# x 2, 155# x 2, 165# x 2, 175# x 2.
B. Bryan – 3 rounds + 6 power cleans + 7 lunges.
A .) up to 150 as RX
B.) read it as burpees OVER the bbell. Added some difficulty. 4 rounds plus 2 burpees at 115 lbs
A. 85, 95, 105, 115, 125, 125, 130, 135, 145
Need more wotk in the hang. But hit 145 which I believe is a PR.
B. This was agony. 5 rounds finished at the buzzer. Broke the lunges two rounds. Knew if I wanted to fiosh the fifth round I woud need to book it and managed to hold on.
A. E2M x 20 min (10 sets)
Left Arm Clean lift off + Hang Clean + Clean
75,95,115,135,145,155
Stopped there and started doing just cleans
165, 175, 185, 190 (5lb PR)
Wasn’t going to get much heavier on the hangs today so switched to just cleans. Been stuck at 185 for a awhile so I’ll take the 5lbs.
B. 4+12 lunges
Did the cleans with two hands for only the second time. I used a lifting strap and it worked pretty good. I won’t go any heavier right now but it felt better then I thought it would.
Yesterday’s workout.
Rx. 6:47, 7:13, 7:27, 7:23
After a 13 hour work day that started at 1AM…this girl is taking a rest day…may hit this tomorrow. Nice work to all of you!
A- 205-290 tried to upload video and couldn’t figure it out
B- 5+6 cleans
Big weight and nice work on B breaking into that 6th round. I used the YouTube app for my video.
A. 115X3/135/145/155X2/165/175 stayed at some loads until all 3 moves were right
B. As written with 115# (4 rounds + 5)
4 PCs quick breather then PC into FRARL – UB. Burpees which are not my friends
A.
145/155/165/175/185/195/205/215/225/235
These hang cleans felt so much harder to me, not having that downward momentum.
B.
4+6 Rx
I really wanted to get back to thw burpees but, I could not catch my breath on those dang burpees and kept losing my rhythm.
A: 155 on clean
B: 4 sets, plus 6 cleans and 12 lunges. (95 lbs)
A. 135/145/155/165/175/185/195/205/205/215 (PR!) — goal was to increase by 10 lbs each round. So close to getting two wheels from the hang!
B. Scaled (115 lbs): 4 + 6 — I was tired before I even got to the bar ???
You’ll hit that 225 in no time soon!
Powerful PR man, great work
Finally back in the gym! Hamstring seems to be fine.
Did Fitness today as cleans/snatches are too early for me to do. Still recovering.
Modified B:
– 12 Push Press @ 85#
– 12 Alt Reverse lunges @ 85#
– 12 Burpees
It was terrible. 3 rounds. Really slow on the burpees but happy not to feel any pain.
– 5 min assault bike
– Romwod.
A. Up to 155 # clean complex
B. 4+10 at 95 #
A. Up to 100kg/225lbs. This weight was my PR full clean about 6months ago, happy with this progression!
B. As RX 4rounds + 21. 6rounds would be on a whole other level. I couldnt manage the lunges unbroken mostly because of breathing (lingering chest cold and the barbell choking me out slightly). Still happy woth the performance. On towards gains!
Awesome Steve!
Congrats on 225 lbs brother! I hope to join your club soon 🙂
Did yesterday’s today.
Haven’t rowed in forever. That 4th round was pure survival. Thank you David Goggins for getting me through that last round.
1. 3:28, 6:10
2. 3:42, 6:40
3. 3:50, 7:00
4. 3:59, 7:40
I live in the Seattle of Puerto Rico. It was pooring rain outside while we worked out. Had to break all bar movements into singles because bar was wet as hell. It was fun in the rain. If it ain’t raining, we ain’t training.
I saw David’s interview on the rogan podcast, that man is a hell of an inspiration
I saw the YouTube and then listened to it again this morning. Dude is probably the most motivated person I’ve ever heard. Insane. I’m pretty sure I met him in Coronado but was a long time ago.
That’s amazing! As an Alaskan, I can’t even imagine working out in the pouring rain. 🙂 Great job!
Great work bro, good time for going to singles
Happy Hump Day! We are working on skills for the clean today which means we are breaking down the clean into some “problem” areas for most people. The #1 problem area is the pull from the floor which is why we usually teach both the clean and the snatch as “hang power” movements and keep beginning lifters in that range for even up to a year before asking them to pull from the floor. If your set-up or 1st pull is off then that throws off the rest of the lift. With that being said, for the clean lift-offs, be… Read more »
you’d say that roll over crying in anxiety waiting for the announcement counts as active recovery?
Thanks Michele, really useful cues! Is there a way to get material like this posted along with the workout itself? I would have scaled B way more had i read this before doing it!
Taking a few weeks off from the program to focus on upper body strength. I would like to bring up my press around bodyweight to be more balanced with my squat.
I am very satisfied by the result of the program on body composition and should be back in 4 to 6 week.
We will have a new, 8-week strength cycle starting in March. Let me know if you want details on that. Otherwise, see you soon!
I could be interested but I am looking to put a focus on upper body for this cycle
A) 135,145,155,165,175,185,185,195,195,195
B) 4 rounds + 5 cleans
– wasn’t motivated to do this workout, but felt I should because others are doing it on here too. I’m doing 18.1 tomorrow night right after release as an event for the gym.
wow dude, best of luck going into it right out of the gate.
Thanks! The gym is doing top two males and top two females from last year going head to head. Should be tons of fun!
Good times … that will bring the best out for sure.
Go get it and post the results so we know what to aim for!
I feel you on B man. Here where I am at it’s pretty cold am and at the morning, keep up the good fight!
It was below zero outside and in the 40s in the garage. Had steam coming off me post WOD… so that was neat 🙂
Heh, human Sauna!
Same boat brother. Way to get it done!
A. Squat Clean Complex (As Rx)
145, 155, 165, 175, 185, 195, 205, 215, 225, 235 (f – missed clean)
… 20# Hang Squat Clean PR … sometimes it pays off to not check your journal while planning loading …
B. AMRAP 12 of:
6 – 135# Power Cleans
12 – 135# Front Rack Reverse Alt. Lunges
3 – Ring MUs
6 rounds + 6
… 5 UB PC, PC + UB lunges, and worked on “catching high” on the rings …
powerful work man
I always use your time/scores to make my recommendations to others. Since you CRUSH workouts, I usually add a couple minutes or shave a couple rounds to what I tell others to shoot for. 🙂
For the 1st year or 2 of Invictus my goal was always to get near or beat Chris M. Sadly now I workout before the master… still just trying to keep up
You’re much too kind … as always thanks for your coaching notes.
So continuing with the masochist streak we’ve been having lately A) Hero “DT” with a timecap of 20′ 5 RxT of: – 12 deadlifts 70 kgs – 9 hang power cleans 70 kgs – 6 push jerks 70 kgs Time 18’46”. DLs were done in 11/1, 11/1, 6/5/1, 11/1, 8/3/1. HPCs were messy, went with 5/3/1, 3/3/2/1, 4/3(miss 4th)/1/1, 2/2/2/2/1, 2/2/2/2/1. All PJs were UB. By far, the hardest part of this were the HPCs, I had to break them too much and took a lot of rest between them, trying to string the reps together, I also made sure… Read more »
Awesome work! Ask Michele about DT and her world record time ?. She’s the master of this WOD.
I love DT!!! And yes, 20 minutes is WAAAAAAAY too long. In my opinion, this should be a sub-10 workout. The deadlifts should be unbroken for sure. You would make up about a minute there. Why were you breaking the HPC? The weight? The engine? The thumbs? Normally people break on the PJ so props to you there!
Like Dan John said, “Never let go!”
I felt this was way too much time, I remember seeing Annie Thorisdottir’s demo and she moved like a flash. I broke the HPCs definitely because of the weight, 70 kgs is ~70% of my clean PR so it’s a heavy llift for me to go 9 unbroken from the hang. If I had gone between 50 and 55 kgs I think I could have pulled it off in sub 10. I’ll take the PJ victory on this one
I’ve done DT once….with @joeymaltais:disqus …although I didn’t know the elements and Joey failed to tell me that they were POWER cleans…so I did squat cleans…THANX JOEY!
Nice work Jorge!
Gracias Joey ?