Workout of the Day
A.
Two sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
Handstand Walk x 10-15 Meters
Pistols x 3-4 reps each leg
B.
Four sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 3 reps @ 85-90%
Rest 2 minutes between sets
C.
In eight attempts, build to a heavy Snatch
D.
Four sets of:
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 5 reps @ 80-85%
Rest 2 minutes between sets
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A.
BTF CTB x5x2 Regular x5x2
HS Walk 3m, 5m, 2m, 3m
Pistols with foot grab
B.
60kg, 80kg, 90kgx1, 90kgx5 Last 2 reps probably looked disgusting.
C.
40kg, 50kg, 60kg, 65kg miss, 67.5kg miss and miss.
Went for a PR. Very close on all the misses, last one best one. Funny, 1 month ago I couldn’t Snatch 60kg for the life of me, now I own that weight. Babysteps.
D.
80kg, 90kg, 100kgx1, 100kgx5 That felt very good today.
A. Done
B. 195-260-295-295 x 3
C. Worked to 170
D. 270-310-350-315(82%)
A. C2B – 5,5,9 (starting to come around)
B. 195,260,295,295 x 3 (Felt great think I could have went for 5 reps here)
C. 95, 135, 165, 185, 205, then 3 misses at 215
D. 280, 320, 360, 340(85%) x 5
A.
C2B strict
Para-let HSPU
Pistols
B.
Skipped, Going to TX Rangers game, short on time
C.
to 135
D.
BS to 255×5 (275 1rm)
Cya
A: Completed, skipped HS Walk – no room.
B: Completed based off of 325 1RM, used 285 for last set of 3.
C: Wrist felt good today, so worked up to 205. Caught 205 at the bottom, but felt the wrist pinch so I dumped it.
D: Completed based off of 375 1RM, used 315 for last set.
A.
CTB (6, 2, 1, 1, 1, 1) (4, 2, 1, 2, 1, 1, 1)
HSW was tough. My farthest was around 5m.
Pistols are pretty easy for me.
B.
190, 255, 285, 240 (felt good)
C.
195 PR
D.
270, 315, 355, 335×7 (felt too good, so I did 2 extra…)
A: Done
B: %’s of 128 kg, 90% on last set
C: Worked up to 68 kg
D: %’s of 143 kg, 85% on last set
1st day starting your programming CJ, trying to get back into it and figured someone else programming would help.
A) completed, worked handstands on wall without letting my butt touch on the way up, help off of wall
B) 170,230,255, 255 x 3
C) Power snatched as my left wrist won’t support the wide grip over my head long enough for squat.
D) 225, 255, 290, 280×3
Been doing this for the entire program so far, decided i should start posting now. My numbers are a bit weird though, but thats why im doing this strength program.
A. Completed, Handstand walks were brutal(6’5″ tall).
B. Completed based on 235 1RM
C. 135, 155, 165, 175, 185, 195, 205 Fail, 205 (10lb PR)
D. Completed based on 265 1RM
Results so far are awesome, looking forward to the next few weeks.
Congrats on the PR Brian, and welcome to the Invictus community. Stick with posting and let these guys and gals push you along and celebrate your hard work.
Welcome Brian. Nice job on the over 200# snatch today!
a. done
b. based off 140k
c. only got up to 85 today, snatched in the morning before work and was really weak, I’m never used to lifting weights right after waking up, only got up to 80 there. came back in the pm after a really long day almost falling asleep on the drive to the gym and got 85.
d. based off 160k
used the highest end of the percentages you posted. so 90% for 3 on the fs and 85% for 5 on the bs
A. As Rx’d based on 290 1-RM
- 3 reps @90%/260#s last set)
B. 135, 155, 165, 175(F), 175, 180(F), 180(F), 180(F)
Power snatch/not a full squat
C. As Rx’d based on 375 1-RM
- 5 reps @ 85%/320 last set)
5 lb. PR.
Still not snatching too great when sandwiched between the front squat and back squat. But they felt a little better today, even though I did not PR. Front & back squats feel great.
Obviously, the results I posted above for Part A. are actually for Part B., Part B. reslts are for Part C., etc.
I did do Part A., but I just did butter fly pull-ups and not C2B butterfly pullups. My pull-ups and handstand walks were very broken up.
Easing back into things post regionals… took a complete week off and got back into training last week here and there. Back on board for the off season.
A: Complete short the pistols, just worked on FS mobility.
B: 170×5, 230×3, 260×1, 255×3
C: Worked up to 185. Really trying to work on the third pull, power snatched 195 at regionals, not confident catching down in the hole.
D: 245×5, 280×3, 315×1, 280×5
Good to be back!!
CJ, great to meet you at regionals and congrats on all of Invictus’ and your clients recent success! You must be doing something right here…
Needed to do something new and wanted to mix it up. Sometimes coaches need to be coached and experience new and different programs. Might as well try one that has been proven effective.
A. Done. Handstand Walks, and Pistols need a little work.
B. 90kg x 5, 120kg x 3, 140kg x 1, 129kg x 3
C. 40kg x3, 60kg x 2, 70kg x 1, 80kg x 1, 86kg x 1, 90miss, 90miss, 90kg x 1 (Not happy about this)
D. 140kg x 5, 160kg x 3, 180kg x 1, 160kg x 5
A.
3 rounds for quality of:
10 Chest-To-Bar pull-ups
Handstand hold 45s
Pistols x 4 reps each leg
B.
80 kg
105 kg
122,5 kg
112,5 kg
C.
40 kg v
50 kg v
60 kg v
70 kg v
75 kg v
80 kg vv
NO fails -> every rep to Overhead Squat
D.
105 kg
120 kg
140 kg
125 kg
A.done ,just learning handstand , banded pistols due to the surgery.
B.done based on 120 kg max
C.60-85 kg
D.done based on 150 kg max
Running behind a day.
A) BCTB’s getting the feel. Able to string 5 together
No space to HSW
B)5@145
3@195
1@225
3@195
C)Worked up to 145. Shoulder is still a failing point on these.
Plenty of pulling power just no catching power. Can’t catch 155# left shoulder gives out.
D)5@215
3@245
1@275
5@245
A. BF CTB 2×10, handstand walks not so much…subbed handstand holds, pistols 2×8
B. 170, 230, 255, 240
C. 135/165/185(f)/185(f)/185(f)/170(f)/175/185…185 is a 20# pr
D. 225/255/290/255