A.
Five sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar
A.35/35/40/40/40kg
B.5 rounds +19rep (SC 12TTB=24Vups)
A. 50kg/55/kg/60kg/65kg/70kg
B. 3rounds + 9reps RX
A: up to 185 focus on technique.
B: a mix from A Fitness and B Performance to put in more strict movements: 19:50 min
Thank you Michele! 🙂
A. 185, then 205 for the rest. I’ve always had a problem getting under the bar so I kept it lighter to practice.
B. Hands were thrashed so I subbed GHD sit ups for toe to bar but still did 135 on the bar. 4+7 GHD
A. Clean
5 sets x 3 position clean (single arm)
Worked up to 135lbs. Kept it a little lighter. Working on trying to pull under the bar faster and catching it in a full squat. Felt like it helped.
My hang positions were a little off and had to reset sometimes cause my hand would drift out from center to balance the bar while catching.
B. 4rds + 4 STOH
Did single arm cleans w/ an 85lb dumbbell.
Forearm was smoked quickly!
A. Liked this one.
Kept it light because of form and my wrists have been giving me hell.
88, 95, 105, 115, 125. Failed the high clean on the last round. Dropped it, reset then nailed it. I kept saying out loud, “I WILL pull myself under the bar.” It seemed to help.
Did 5 pistols each leg between sets, because I wanted to be like Candy. 🙂
B. 5 rounds + 15. GTO @ 85#
Round 4 I did V ups because my grip was trashed. Then went back to TTB.
Still on the road.
Run 500m
30 dips – treadmill rails
30 sit ups
30 thrusters w/ 25lb dumbbells
30 push-ups
30 box jumps
30 dumbbell swings 45lb
Run 500m
14:39
I had just 30 minutes to train due to work being work Warm Up: 2 rounds of: 10 GHD situps + 125 mts row It’s been a while since I did GHD, and the core region was feeling a bit tight after yesterday, this was a good opener. A) Five sets of: 3-Position Squat Clean in Kgs: 55, 60, 65, 65, 65 Worked up to my 75% and used it for the last three sets, focused on good positioning and getting under that damn bar B) EMOM 5: 5 unbroken T2B My hollow-arch transition was having issues today, I think… Read more »
A. 115/135/155/185/205. Ouch.
B. 6+2. That was fun. Couldn’t move to fast on the T2B. Hands felt like they were going to rip
My beach vacation has turned into a couch sitting marathon thanks to the tropical weather… did a little paddle boarding yesterday for the first time. Tough stuff.
20 min Tabata:
Squats
Sit-ups
Push-ups
Lunges
Planks
Paddle boardng! Did you try the bear crawls yet?
Not yet, spent a lot of time helping my kids catch waves on their wakeboard .. honestly I’ve been trying not to work out. First real break in about 6 years.
Nice job keeping up training during vacation. Not always easy!
Thanks, was more of a cure for boredom today than training!
A.
115×2, 135×2, 155×2 form felt much better today
B.
Rx’d 4rds +1
C.
Hanging leg raises @41×1
Additional ab stuff
Bench press up to 275 hit 225×10 pr
B. 4+7 rx forearms were smoked
225 x 10!! Wowzers!
Wasn’t feeling it today. Poor sleep and nutrition lately 🙁
A. 135, 155, 165, 175, 175
B. Wrists are sore so subbed GTO to x6 Power Clean at 185 and 12 T2B. 4 full rounds
A) 205×3, 215×2
B) 7 + 5 rx (131)
A. 3 position snatch @
75/85/85/90/95
B. G2OH @75
12 v-ups
6+7
All G2OH unbroken
Went light to work on cycling and grip
No t2b grip isn’t ready yet
This was definitely an ego check
A. Up to 155lb. Failed high hang at 165. Did more like 8 rounds, first 3 with barely any weight to get form improvement.
B. 4+3. Scaled down to 115 lb.
Hye everyone! I’ve been following Invictus workouts here in Canada for about two years now, started with Competition for about 6-8 months then I’ve been alternating Performance and Fitness. I always wondered why I would put down my numbers until I realised how much Chris M and thelonghorn’s performance have been a source of motivation for my gym partner and I. So here we go, looking forward to a lot of fun! A. 3 positions cleans : 176, 176, 196, 196, 216 Felt like I would normally do more than that, but my legs didn’t want to squat anything since… Read more »
Welcome and nice numbers!
Doubt your the only one. Coach is also impressive.
Welcome aboard.
If you’ve been on Invictus programming for two years you are way ahead of me. I thought it was weird posting at first too but it’s a been a big source of encouragement and accountability. It’s also nice to have my performance recorded for reference. Welcome!
Welcome, Martin! Glad to see you posting your results. 🙂
Welcome!
Thanks everyone!
A. 3 position cleans: 185, 185, 195, 195, 195…usually go heavier but hips were tight today and I struggled catching it in the squat so stayed at 195.
B. As Rx: 6 rds…last set of T2B took forever, split the rest in 2 sets of 6 too save grip then tried to keep PC & J at 4/2 with fast turnover.
Yesterday’s which I don’t think I posted….
A.Three sets of:
Front squat 4-6 @41X1
Rest two minutes
Weighted pull-ups @2110
Rest two minutes
155X6; 170X6; 20 5X6;
35X3; 45X3; 50X3
B. Five sets of for time:
15 Wall ball shots
15 pull-ups
Rest 60 seconds
1-1:05; 2-1:05; 3-1:04; 4-1:12; 5-1:24
A group of us did “Luke” today.
135# for C n J plus lunges
36:11
A. 135/135/145/155/165 – moved light weight like heavy weight, really worked on positioning in the catch today.
B. RX 6 + 2
Awesome work!!
Thanks Candy, I worked on exactly what you were doing – speed under the bar. Love the 5 pistols in between sets, that is some work.
Ha, i know the feeling, but looks like u moved really well on B tho