PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 60 seconds at moderate pace, nasal breathing
Supinated-Grip Passive Hang on Pull-Up Bar x 60 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Push Press x 5 reps, right
Overhead Dumbbell Carry x 50 feet, right
Single-Arm Dumbbell Push Press x 5 reps, left
Overhead Dumbbell Carry x 50 feet, left
Tall Box Jump x 5 (take a moment in between reps to ensure each effort is maximal)
Then…
A.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk
*Sets 1-2 = 55-60% of 1-RM Push Press
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Pull-Ups
15/10 Calories of Assault Bike
Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.
A.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk
*Sets 1-2 = 45kg
*Sets 3-4 = 50kg
*Sets 5-6 = 52.5kg
*Sets 7-8 = 60kg
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
15 Calories of ski erg
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Pull-Ups
15 Calories of ski erg
3:10, 3:05, 3:20, 3:21
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Front Squat
185,205,215,225,235,245,255,255
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (175/115 lbs)
6 Strict Pull-Ups
9 Box Jumps (30″/24″ – jump up, step down)
8+7
A. 65, 75, 85, 95, 105, 110
B. 3:03, 3:08, 2:37, 2:37
Last two rounds I went UB on the SHSPU.
Also was on a Scwhinn Air bike so it was WAY easier.
A. 100-105-120-125-130-135-150-150# all in percentage ranges and felt good
B. Back still a little sore from Monday so did:
10 cal
8TTB
6 strict hspu (green+red band)
8 pullups (strict)
10 cal
2:55/2:45/2:45/2:44
TTB flexion was a little achy but given how this felt should be back to full steam by Friday!
A) Not sure what my current 1rm push press is so worked up to 205
B) round 1- 1:59 left on the clock, round 2- 1:22 left. I fell off pretty quick, had to adjust to 10-10-5-10-10 to keep the 90sec rest stimulus.
A. Complex up to 145
B. Ordered differently since I was going from the basement to the garage each round.
40 rower cals
9 kb zpress
12 T2B
12 strict pull-ups
4:05, 4:10, 3.57, 4:05
C. Two sets
40 lb vest hr max pushups
Weighted vest bottom of squat hold max time
15, 13
1:25, 1:04
A. 105,115,125,135,145,155,165,175
B. 2:31,2:34,3:06,3:28
Legs were really sore after yesterday, and I had to push myself to do this – saw all your times/results and made myself do it, so thank you! I had an inverse R Kelly…my body was telling me no, but my mind said yes 😜
that was a fun one! thanks for having me !
A.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk
*Sets 1-2 = 55-60% of 1-RM Push Press 140 then 155
*Sets 3-4 = 65-70% 165 then 180
*Sets 5-6 = 70-75% 180 then 190
*Sets 7-8 = 80-85% 205 then 215
B.
All movements unbroken
times remaining per round
2:44
1:51
1:20
1:19
AB were exhausting lol
No presses or jerks.
20 min every 5.
15 cal echo bike
12 GHD sit ups
9 bicep curls (25s)
12 pull ups
15 cal echo bike.
Times were
2:37, 2:50, somewhere in the 3:20 range, 4:00
A. 105,115,125,135,145,155,165,175
B. 2:31,2:34,3:06,3:28
Legs were really sore after yesterday, and I had to push myself to do this – saw all your times/results and made myself do it, so thank you! I had an inverse R Kelly…my body was telling me no, but my mind said yes 😜
Sorry, didn’t mean to enter my score as a reply to yours, and now I can’t remove it…
It’s ok. I enjoyed it haha. Nice job man
A: 115,120-135-140,155,155-165,175
B: time left of 5min – 1:24,1:33,1:43,151
Yesterday’s:
5RFT
Run 400m
12 front racked alt lunges 95#
12 back squats 95#
21:08
Enjoy the legs tomorrow. Eek. Have a good day!
😂 Thanks for the warning!
Yes, let’s are really sore after yesterday, and now I wonder what tomorrow is going to be like 😳
A. Push Press + Push Jerk 70#, 75, 80, 85, 90, 95, 100, 105 ***These felt great..the push press got a little lopsided at 105…but made sure I was pressing on the first rep of all sets B. E5M for 20 min 10 cal AB -all rides between 50s-1:01 12 T2B – stictish all UB 9 L sit DB Z press @ 25# DBs (first round 30#) 12 Pull Ups – kipping 8/4 all rounds 10 Cal AB 4:57 / 3:57 / 3:53 / 3:47 = 16:31 ***first round of Zpress at 30# was rough and I knew there was… Read more »
A. Worked up to 145lbs
B. 10 Cals, 12 Knee to Elbow, 9 Pike Pushups, 12 strict pull-ups, 10 Cals
3:15, 3:35, 3:30, 3:31
15 Calories of Rowing
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Pull-Ups
15 Calories of Rowing (rounds 1 & 4 only)
R1: 3:34 – UB
R4: 4:47 – 7/5 – 6/3 – 9/3
R2: 3:12 (skipped 2nd row)
R3: 3:45 (skipped 2nd row)
M55
Weights based of 175
WOD
Subbed row
1st round got to 9 pull-ups
2nd rd 12, 9, 5, 9, 12
3rd 13, 10, 6, 10, 14
4th 14, 11, 7, 11, 14
Got warmed up and got faster each round.
Warmup done ✅
A. PP + PJ every 90 secs SA
1-2 25kg
3-4 30
5-6 35
7-8 40
B. Every 5 mins x4
15 Cals hand bike
12 v-ups
9 z-press @22.5kg
12 SA trx row
15 Cals hand bike
4’11, 4’00, 3’55, 4’02
Total- 16’08
Gone back to working just SA as I’ve really buggered my right shoulder by overdoing it too soon 👎🏻
Holy smokes Al…that’s not good news!! Please take it easy…we need you!
Thanks Candy, hopefully just a bit of rest and a gradual build up instead of doing 100 kipping pull-ups and I’ll be ok!!
Should pain here too. Getting an MRI on Tuesday. Joy!
Perhaps we’re all just getting old Mugu! Hope that you get sorted out as well 👊
Maybe. But I’m 32 and better than I’ve ever been thanks to Invictus haha
We’ll see. Doc things it’s a torn labrum at 12oclock position. Hopefully it’s nothing that requires surgery.
But it’s weird. I can still do pull ups. But no bench or overhead presses.
Yea 32 def isn’t too old so 🤞 you’ll be absolutely fine, I’m 43 and things def take a little longer to heal!