Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 65%
* Set 2 – 75%
* Set 3 – 85%
* Set 4 – 90%
* Set 5 – 95%
Rest as needed
B.
Take 15-20 minutes to build to a heavy Snatch
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.
Take 15 minutes to build to heavy Clean & Jerk
D.
Three sets for times of:
25 Pull-Ups
Rest exactly 60 seconds
REMINDER TO SAN DIEGO INVICTUS ATHLETES – Invictus will close today at 1:00 p.m. so that we can get set-up for our 4-year anniversary party, which starts at 6:00 p.m. Hope you all can make it in early, otherwise we will see you Friday night at 6:00!
Since we went heavy on the split jerk earlier this week, should we make the C&J a power jerk?
Is there a rule I am unaware of that you are not allowed to split jerk more than once a week?
Listen to your body, but there’s nothing wrong with a split jerk today if you feel ok.
Hah, haven’t found that rule either – thanks for the reply.
A.
185, 210, 235, 250, 265. Went relatively quickly about 1 minute rest btw sets to swtich it up.
B.
95(3), 115(2), 135, 145, 155, 165, 175(F), 175.
C.
135, 155, 175, 185, 205, 225, 235(F), 235(F) Just missed the last one, came out way to much ahead of the vertical plane.
D.
30 sec, 33 sec, 35 sec.
A) Front Squat (based on 190lbs) : 125 / 140 / 160 / 170 / 180
I was happy I could stick to the actual prescribed percentages. I think because it was only 1 rep, my wrist didn’t affect me too much today.
B) Went to 95lbs. Due to the surgery, I swtiched to split snatch for now.
C) C&J: Went to 135lbs.
D) Done. Didn’t time myself. I just wanted to see if I could do pull-ups again….slowly but surely!!!
A. 60kg, 70kg, 77,5kg, 82,5kg, 87,5kg
B. 35kg,45kg, 50kg, 55kg, 57,5kg, 60kg! Felt good!
C. 55kg, 65kg, 70kg, 75kg, 77,5kg (had only 10minutes to this. short of time today and leaving for a weekend in another city taking a course in gymnastics-coaching. So will probably not be able to train this weekend.)
D. Didn’t do this.
Lucky girl!!! Have fun!!!
A: done based on 1RM 110kg
B: ->65 – 70(f) – 70(f)
So close 
Both fails behind, just had to lock out my arms on the last one but alas it fell down on my back
C: 70 – 80
Pressed for time and I only did 2 lifts, felt so so…
D: scaled to 20 pullups: :23 – :25 – :37
First two rounds was great, then I die at about 12-13 reps and revert to hanging singles.
Did weds yesterday:
A. mu 3,5,5 hspu 45 # bumpers 4,3 no bumpers 10
B. split jerk: worked to 255, still babying my wrist so didn’t feel good going higher
C. complete min 1,2 rested min 3, complete min 4, 7 c2b in min 5
my c2b butterfly isnt so good so spent and extra 15 min working on em and things started to come together-prob not smart ended up doing about another 40 C2B
D. 25,17, 13 did these a couple hours after everything else
TODAY
A. 215, 250, 280, 300, 320
B. worked up to 195# decided to try 210 which would be a PR- 3 close misses frustrating
C. stayed really light with this worked to 215 and did power jerks-cleans really aggravate my wrist
started feeling a lil beat up here so hopped on the airdyne for 20 min. will hit the pullups this evening after I loosen up again
Running and skill work yesterday. Mobility today. First competition this weekend!
Good luck Elissa!
A. Max=295#; 190,225,250,265,280
*Felt good, no misses
B. Built up to 125#; Left shoulder kept popping and didn’t feel good
C. Tried Clean and jerk with just 125#, and shoulder popped again. So, stayed away from Jerks. Just focused on my Clean technique.
185,205,225,225,255(10#PR)
D. :36(unbroken; shoulders bothered me on this set and I probably could have gone a little faster otherwise), :50(15+5+3+2), 1:10(10+5+5+5)
*Left shoulder still bothering me on any heavy overhead movement. Might take weekend off depending on what tomorrow is.
A. Complete based off 365#
B. 225
C. 305(pr)
D. Did push-ups instead.
A
Done, got to 100% and felt ok.
B
60,70,80,90F,90,95F kg
Shoulders are still a bit beat ut after earlier this week
C
Focused on mechanics and speed due to shoulders, worked up to 110 kg (80%) and did 6 singles.
D
All unbroken. Last set was 20 BF then 5 reg. kipping (ripped).
–> :26, :27, :30 sec
A: 235#, 275, 310, 330, 345
B: worked to 230#
C: jerk did not feel great today. Stopped at 275#.
+
Extra credit: clean felt great. Finally cleaned 300#, then 305#! Unexpected PR today.
D: :25, :27, :27
A) 97.5kg and it felt incredibly heavy, barely got up (1RM 105)
(65kg power)
B) 57.5kg new PR in full squat snatch
C) Legs felt crap today, worked on speed / technique at 80kg (1RM 95)
D) Did 5 sets of max speed 7rep strict instead, felt very good, 14-15 seconds per set.
A.
Done.
Lost thoracic on last rep. CNS did not wake up.
B.
5 mins of reps at 40-55kg
C.
Quick up to 85kg. The Jerk sucked and grip was shot, probably a bit tired then!
D.
30s – was much faster than 2nd set but lost rhythm twice…
28s – safety pace
Only two sets, Bouldering tomorrow morning.
A. 230-265-300-320-335
B. Up to 205…
C. Up to 255…
D. 28s/28s/27s All butterfly, all unbroken.
I think my low numbers may some something to do my cutting 1 carb block from each meal (Zone diet) so I’m going to go back to normal starting tomorrow and hopefully the numbers return!!
A) worked up to 315lbs
B) up to 205 body felt good but position were off. a bit disapointed tomorrow is a new day!
C) up to 245 lbs focus was on technic. hitted my collarbone earlyer this week. so heavy cleans were not a option
D) 32s,35s, 45s
A) front squat @120 lbs, 135, 150, 160, 170
B) Snatch,worked up to @105, failed 110 tree times jaja maybe next time
C) C&J, @135, failed 145 lbs , no explotion at the jerk
D) 1:03, 1:11, 1:36
A. Complete based off 135 kg
B. Painfully up to 75 kg with lot of failed rep (snatch is bad since 3 weeks!!)
C. Up to 95 kg (did jerk yesterday @100)
D. Did this wod from a french competition (just for testing myself)
Wod #1 AMRAP 6 min
1 deadlift 60 kg
1 burpee over the bar
2 deadlift
2 burp ov bar…
Score was round of 10 complete + 5 deadlift (115 rep)
Finisher
Max UB Pullup w/ 10 kg vest : 25 rep, butterfly.
A. 125/140/155/165/175 (felt good)
B. Missed 123
(got under the bar but wasn’t standing it up)
C. 148 (5# PR!)
D. :33 (unbroken)
:41 (19/6)
:49 (15/6/4)
Awesome job Mendy!!!
Thanks!!
A. 205 + 95%
B. 75 (Worked on Speed and Mechanics)
C. 140
D. :48/1:11/1:16
20 min tempo run – ran hard enough to make the lungs burn.
A. Done based on 270lbs
B. Up to 80kg
C. Up to 105kg
Both were pra as squat clean or squat snatch, but im still able to pwr more on both. But forced myself to go in the squat. Need to get used to it.
D: 28-40-59
Ub-15/10-10/7/3/5
A) Complete based on 350lb
B) Snatch 1rm 225lb
worked on speed185-185- 195-195-195-215
C) clean and jerk
Dont felt good 3x225lbs
Very tired with my shoulders
D) Pull ups
26s-26s-27s
A) 85, 100, 115, 120, 125 fail
B) worked up to 95
C) worked up to 110
D) superset the pullups with bench for fun, still kept the 60 second rest
26 seconds, 6 bench at 225
26 seconds, 6 bench
23 seconds, 6 bench
(The last set I stayed tighter and felt more fluid)
A. Worked up to 365#
B. Worked up to 235#
C. Stopped at 275# shoulders still bothering me
D. :26 / :32 / 1:30
Grip was shot last set! Sets one and two were unbroken
A. complete based off 265 1RM. Big jump in weight, pretty heavy for me.
B. 155/ 175(1RM)F/165/170F. Gave up
C. Worked up to 225#
D. :56 23/2
1:34 15/5/5
1:23 10/5/5/5
A) % based off 345
)
B) 200. Missed 210 twice and 205 once
C) 275. Cut it there
D) :27,:26,:31(Broke twice
A. 225, 250, 280, 300, 315
B. 225 – Not great here today. Leaving it out front too much.
C. 305 – tied PR. Cleaned 310 and just barely missed the jerk.
D. 26s, 26s, 32s
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 65% 160
* Set 2 – 75% 185
* Set 3 – 85% 210
* Set 4 – 90% 225
* Set 5 – 95% 235
Tried for a new PR at 250 No Dice
Rest as needed
B.
Take 15-20 minutes to build to a heavy Snatch
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.
135/145/155/165(New PR Attempt) Got under it pretty easy but couldn’t finish the stand
C.
Take 15 minutes to build to heavy Clean & Jerk
155/175/185/205/215/225
D.
Three sets for times of:
25 Pull-Ups
Rest exactly 60 seconds
All Rounds Unbroken :28, :25, :32
Back at home
EMOTM Front Squat at 90% (225) 1 Rep for 10 Minutes
Three Rounds not for time:
20 GHD Sit Ups
20 Back Extensions
A. 225#/235#/245#/255#/265#
B. worked to 80kg
C. Worked to 110kg
D. 26s/26s/26s
Easier than I thought it would be with the minimal rest.
A.) up to 365#
B.) 235#
C.) 275#
D.) subbed a 5 min AMRAP
5 hspu
1MU
5hspu
2 MU
- keep increasing 1 MU but all muscle ups must be unbroken
A) Front Squat 5×1: 225, 250, 285, 300, 315
B) Snatch: worked up to 145#
C) C&J worked up to 195#, everything was super slow and just feeling physically beat-up
D) 3×25 pull-ups 60secs rest: :30, 31, 30
A. Worked up to 170# PR
B. 80#
C. 150# PR
D. 40s, 36s, 50s. A little over a min on the rest (sharing the bar).
Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 65%
* Set 2 – 75%
* Set 3 – 85%
* Set 4 – 90%
* Set 5 – 95%
Rest as needed
245
275
215
335
355
B.
Take 15-20 minutes to build to a heavy Snatch
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.
245
3x Fail at 265 I really want that weight. Got it over head every time just soft arms in the catch.
C.
Take 15 minutes to build to heavy Clean & Jerk
335 PC & Jerk
D.
Three sets for times of:
25 Pull-Ups
Rest exactly 60 seconds
round 1 :25 sec
Round 2&3 DNF bicep tendon felt like it was going to pop.
Trying to train smart.
CJ your the man!
A) worked to 325. Felt light and solid.
b) hit 225. Went for 335. Got under it but shoulders collapsed. Felt.great.getting it up. Standing is next.
c) 245. Kept it light as cleans flair the knee.
D) :27/:26/:25
A.
Based off of 360#
Set 1 – 235#
Set 2 – 275#
Set 3 – 305#*
Set 4 – 330#
Set 5 – 340#
Note
* After I stood the weight up super dizzy and light headed, as I racked the bar in body started shaking uncontrollably (seizure like). Maybe should have had some FOOD or something…
B.
(115 – 140 – 150 – 160 – 172 – 185)
190 – 195 – (Failed) 207 – 212 – 220 – (Failed) 230 – (Failed) 237 but coming soon
Note
- Still working on catch position
- Jeremy noticed my right arm/shoulder was internally rotating in the catch
- McD noticed my right foot was jumping in-front of my left foot
- All of my “Pulls” felt great, as usual.. just need the finish
C.
135 – 184 – 194 – 209 – 224 – 239 – (Failed) 250
Note
- Energy Level dropped very fast
- Very dizzy and light headed
D.
:32 – :31 – :28
Note
- All unbroken but pointless if I’m not practicing Butterfly kipping
E.xtra
Five Set of:
Sots Press x 5
Rest as needed
45 – 65 – 75 – 85 – 87.5
General Note
- Eat more you idiot! then maybe you wont feel so drained
A) worked up to 190* pr
b) worked up to 120* pr
c) worked up to 150* Pr
(today was a good day)
d) 5/5/5 strict pullups (hands are ripping)
A) 165-195-225-235-245 (felt like 245 wasn’t even a problem!)
B) worked up to 165!! haven’t hit that in a while
C) worked up to 225 PR!!!
(great day today)
D) UB on all pull ups, deceivingly hard
A) 165/190/215/230/245/260(f)
B) worked up to 160 power snatch
C) 210 power clean and jerk (10lb PR!)
D) :33/:50/1:00
A. Ended up doing these after everything else.
B. 205#
C. 255#
D. :23/:23/:23 messed up and took 2 minute breaks between sets. Happy with consistency though.
A)
225/225/250/265/280
B)
95/115/125/135/145/155/160/165f/165f
C)
135/155/175/195/215/225/240 (cleaned but failed jerk)
PR’d Clean-240
D)
:23/:24/:23
A. 225, 260, 295, 310, 325
B. 135, 155, 165, 175, 185f, 185f, 185f – shoulders weren’t cooperating.
C. 135, 185, 225, 225 – stopped here
D. :27, :25, :45
I’ve been fighting a cold the last few days, and felt like I didn’t have much strength today.
A.
90kg-105-120-125-132.5
B.
50-60-70-75-80-85
C.
60kg-70-80-85-90-95(f)
Felt slow and low on energy today so I tried to work on technique which actually felt quite ok up until 95 so I stopped.
D.
25s-26-31
Workout of the Day
A. Five sets of:
Front Squat x 1 rep
* Set 1 – 65% #133
* Set 2 – 75% #153
* Set 3 – 85% #173
* Set 4 – 90% #183
* Set 5 – 95% #193
Rest as needed
B. Take 15-20 minutes to build to a heavy Snatch – 133
C.Take 15 minutes to build to heavy Clean & Jerk – #163
D. Three sets for times of:
25 Pull-Ups
Rest exactly 60 seconds
:29/0:41/1:14
A. 105,120,135,145,150
B. worked up to 90lb, weak finish so I kept loosing it forward. Finished with 2x3reps of high hang snatch w/65lb to work on finishing better.
C. Worked up to 125, 130(f)
D. Committed to doing all butterfly so… 1:27, 2:00, ripped 9 unbroken reps into 3rd set so I stopped.