Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed
B.
Take 15-20 minutes to build to a heavy Clean & Jerk
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Hang Power Cleans (135/95 lb)
10 Handstand Push-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 4 minutes of:
10 Shoulder to Overhead (135/95 lb)
10 Burpees Over the Barbell
First time posting as I recently switched from following a week behind to a day behind. More importantly, I’m just now coming back from a torn hip labrum and a more recent sprained wrist.
A.185,205,225,255,275,285 (PR) – not sure how the PR happened since I just started squatting again about three weeks ago after a 3 month lay-off.
B. broke the two movements up since jerking from the rack with heavy weight bothers my wrist.
Power Clean – 225,255,275,285(f),285
BTK Jerk – 225,255,275,285,295(f)
C. 3rds+5 HPC – sub’d 5 parallette HSPU with slight deficit per round. Majority of time spent on HSPU
D. 2 rds + 10 STO + 5 burpees
finished with 3 sets of 5 HSPU to make up for the ones I missed on C
My daughter Heather trains at Invictus, and I have been following the programming for a few months now and she said I should start posting on the blog. I am in the Masters division.
A. Built to 255#
B. Built to 205# clean and jerk, got 210# clean but failed jerk
C. 3 rounds + 29
D. 2 rounds
Wow! Great job David!!!
We love having Heather as part of the Invictus family!
Thanks for posting. I too am a master. It has been somewhat discouraging reading other posted marks. Your numbers were almost identical to mine today. Maybe i should start posting also.
A. 53,60,68,72,75(failed, would have been 2kg pr)
B. worked up to 63kg (PR! attempted this numerous times today finally got it with an ugly power clean)
C. 4+5 (should have got more), 1+15
Love seeing all of these PRs on here today! Great job everyone!
Now for a little benchmark workout tomorrow for those of you that participated in the December online competition. Should be fun to see how you’ve progressed.
A.
80kg; 91kg; 103kg; 108kg; 114kg (f) – would have been a pr, next week!
B.
65kg; 75kg; 85kg; 90kg; 95kg 102kg – missed the jerk (thought I was going to pass out) but made my clean!!!! 5# PR – finally hit 225#!
C. 5 + 11 reps
D. 3 + 9 reps
A. Five sets of:
-Front Squat x 1 rep
245, 286, 320, 336, 352(f)
B. Clean and Jerk:
154, 220, 242, 264(19# PR)
C. 6 min AMRAP of:
-5 Hang Power Cleans (135/95)
-10 HSPU’s
-30 Double Unders
2+35 RX. HSPU’s were the death of me on this.
D. 4 min AMRAP of:
-10 STO (135/95)
-10 Burpees over barbell
2+14 RX.
E. Mobility
A. 155/175/200/210/220 – 5# PR
B. stayed at 165 to work on clean technique.
C. 5+35 reps
D. 3 rounds
My shoulders felt like bowling balls… Thanks
A.
205, 235, 265, 280, 295 lbs (ties pr)
B.
Worked up to 245 lbs
C.
4 rounds + 14 reps
D.
3 rounds + 2 reps
Had a solid day!
A) 310 PR!
B) 215
I’m still struggling at my clean but it’s getting better!
C)
4 + 11
D)
3+10
A) 245, 275, 305,315, 325f,325f so close to the ancient PR gonna get it soon. Gotta do the front rack mob elbows drop and I’m done…
B) made a slow progression up to 255 and it was not feeling fast. I was not solid in the catch maybe from the front squats but I called it here. Had a class to coach.
Did c&d on Saturday.
C) 6 rounds. Blasted last 10 doubles in like 5sec
D) 3+11 this sucked. Felt like I was doing the burpees with the bar on my back.
Part A:
NEW PR 165lbs and it felt easy, woot. Will go up more next time.
Part B: skipped
Part C and D:
4rnds plus 9reps for C
2rnds plus 12 reps for D
Great training day
a)240/275/310/330/355f
b)295/300 failed the jerk
c)4+15rx
d)3+3rx
A. 205, 230, 260, 275, 275 (Percentages based off a 295 max)
B. Worked up to 205 (Working on technique and getting a quicker third pull from the hip)
C. 2 rounds (HSPU were the limiting factor here, need to get better at them)
D. 2 rounds + 10 S2O
A. 305
B. 225
C. 4 rounds
D. 2 rounds
Been following your programming a week behind in New Zealand, very cool workout today feel like I’m getting stronger.
A. 190, 215, 230, 235, 235
B. worked up to 195
C. 4 rounds plus 35 (DU weakness)
D. 2 Rounds plus 12 (Shoulders Died)