Workout of the Day
A.
Three sets, not for time, of:
Handstand Push-Ups x 8-10 reps
Double-Unders x 30-40 reps
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
B.
Take 10-15 minutes to build to a heavy Jerk
C.
Complete as many reps as possible in 6 minutes of:
3 Power Cleans (135 lbs)
3 Shoulder to Overhead (135 lbs)
6 Power Cleans (135 lbs)
6 Shoulder to Overhead (135 lbs)
9 Power Cleans (135 lbs)
9 Shoulder to Overhead (135 lbs)
12 Power Cleans (135 lbs)
12 Shoulder to Overhead (135 lbs)
. . .
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A.
3x 10 HPU
40 DU
10 Butterfly Chest-to-Bar Pull-Ups
B.
50 kg
60 kg
70 kg
80 kg
90 kg
100 kg -> Cleaned it, then I tried to Jerk it but the bar hit my chin. I stopped after this
C.
62,5 kg
->
12 Power Cleans
8 Shoulder to Overhead
A. HSPUs 4/4, 4/2/1/1, 4/2/1/2
Butterflys 7/5, 6/3/3 6/4/3/2
Not up to C2B butterflys yet, need to get butterflys down though. Felt better on these today. Foot still sore, so I skipped the double-unders
B. Worked up to 215. Failed @ 225
C. 15 cleans, 8 STOs as Rx’d
Went unbroken through 3 and 6′s of both the cleans and STOs. I think I went 5-6 into the 9s also, but I am not sure. May have gone too fast during the first 2 minutes, because I felt pretty winded about that point. Cleans felt good at this weight and STO @ 135#s felt better than ever.
A: Completed
B: Went behind the neck to keep the wrist neutral, worked up to 310lbs.
C: Did a double with some others at the gym instead.
3 Rounds: 500m Row + 20 WB + 20 KB Swings, 11:01
“Diane”: 4:08
Looks like Team Invictus is killing it at the SoCal Regionals, keep it up y’all!
Normally do the performance wods but wanted to try part C of today’s.
C. 15 full rounds plus 4 cleans into round of 18
Then did performance wod from yesterday. 20 mins even.
I may join you all permanently one of these days. Just really like the performance words.
Did a co-ed partner competition today with my training partner. We smoked it and took first out of 200 teams. Even though it was a fundraiser event, always feels good to have a podium finish
Keep it up invictus!
Worked up to 100kg power clean and push jerk
B) split jerk from rack: 105kg/110kg/115kg/120kg(pr)
C) finished the 15′s
Cheeky burner!
A.
HSPU strict 8×3
Forgot rope. Done at home
BF CTB 3-5×3 couldn’t get going. Need practice. Did Reg CTB for the rest, right now they are faster and not as hard.
B.
Power Clean & Jerk up to 92.5kg PR
An obvious press out, but that was the 1:st time getting 200lbs overhead.
C.
12 PC + 8 STO
Paced perfectly I guess. Happy.
A) complete HSPU’s are getting really solid and fast.
BCTB’s are a inconsistent. Need to slow down the butterfly on these.
B)Worked up to 225# Popped up no problem.
C)Completed 12′s in 5:58 minutes
Thank You CJ!
Another late post, Happy Mothers Day to all you CF Invictus Mom’s!
just finished this Sunday @11:30 pm. Long days at work. A little short on time.
A: 3 sets: 10 HSPU, 40 DU’s, 10 BFC2B (took a bit to get these stringing together)
B: worked up quickly to 200lb
C: Finished 12′s at 5:58. 6 minute time cap crept up quickly on this one.
Congrats again to all CF Invictus athletes. Pete K, Jason N and I all have our tickets booked for the big show in Carson, CA. Can’t wait to cheer you all on!