A.
Every three minutes, for 12 minutes (4 sets) of:
Strict Shoulder Press x 3 reps @ 88-92% of 1-RM
Immediately followed by…
Every two minutes, for 6 minutes (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
A. Bryan – 110# x 2, 115# x 2, all sets x 3 reps; 115# x 14, x12, x10.
B. Bryan (36″ wide hands max, 15# plate) – HSPUs: 3, 0, 1, 1, 0; C2B: 12, 10, 10, 10, 10; Burpees: 15, 15, 15, 15, 15.
A. Strict press – @ 75#
A2. Max push press same weight
16, 16, 14
B. Subbed db seated press w/ 20#
9, 9, 9, 9, 9
10, 10, 10, 9, 8 – my hand started really hurting and I didn’t want to damage it further.
15, 12, 12, 12, 15 – dropped the reps to have 20 sec rest.
Also had an extra min in there when I was taking care of a kid.
C. Sledding with the kids. Up and down a hill a million times!
A. Strict Press
OT3M x 4 sets
3 x 155
A2. Push Press
OT2M Max reps @ Strict Press weight
15, 8, 8
B. EMOTM x 15 (5 sets)
1: 9 Seated L Press @ 95×4/ 85×1
2: 12 strict pull ups (some C2B) (right grip fatigued from last couple days)
3: 15 burpees
A) 140/12/10/9
B) I had nightmares of Invictus Comp from a few years ago doing EMOM hell days. Glad it didn’t have front rack lunges at 135 and 50000000 burpee box jump overs today. Dialed back to 6/8/10. HSPUs got hard, but happy with everything today
Still at the hotel so I made several adjustments.
A1: Rx w/50lb DBs
A2: Rx w/50lb DBs 6/5/5
B: strict press w/35lb DBs
Strict row w/35lb DBs
Good old burpees
9/7/5/4/4
12/12/12/12/12
15/15/15/15/13
Hats off to those that did strict HSPUs. Shoulders were absolutely fried and I think I almost had negative numbers on the last two rounds.
Way to go for doing the mods and making this happen while traveling! Great work
Gracias, Senor.
Shoulder presses are a serious weakness for me. Was worried going in but feel great after. No unbearable shoulder pain!
A. 95×3
10,10,10 @95#
B. This was WAY HARDER than expected!
SHSPU 9,9,9,9,7
Strict Sup C2B 12,12,12,12,12
Burps 15,15,15,15,15
Thanks for the notes too Michele!!!
You are an animal, Jason.
A(1)- #185
A(2)- 6/6/7 @ #185
B. SHPU- 9/9/6/4/4
C2B- -12/12/12/12/12
Burpees- 15/15/10/9/9
Tough time getting through burpees at 1min pace. Got destroyed on B!
A. 160 x 3 all 4 sets
Then 14, 10, 11 pushpress
B. Ah what a sh*tshow!
1. 9, 12, 15 all unbroken
2. 9 (3+singles), 12, 13
3. 5 (all singles), 8+4, 12
4. db press failed with 40s, and 30s and missed the C2B, 13
5. 9 with 20lb DBs, 8+4, 13
C. Swim 400m…first time in the water in a long while… Felt good
A 150×2,145×3,145×2,140×3 did 2 more rep at 140. Push press at 145 6 6 6
B 1. 7 the first round then slowly down to 3
2. 12 the first round then between 8 and 10
3. 15 the first then around 10 each round.
I just looked at the burpee demo. I always clap my hand over my head and jump at end of each burpee I taught it was the standard
A. up to 155
A2. 12/12/10
B. 9/9/9 Strict HSPU/6 Strict HSPU/9 kipping HSPU
Done C2B and burpees RX
A) done 60kgs
A2) 5-6 reps
B) First set scared the hell out of me and I pulled back too much
9/12/15
7/12/12
7/10/10
5/10/10
3/12/15
Miss read the pulls ups and went strict. Saved too much in the tank for the last set
A. 155, 165, 170, 175 x 3
10, 11 @ 175 PP (guess I read it wrong and missed a set)
B. 9, 4, 4, 5, 4
12, 12, 12, 12, 12
15, 12, 10, 10, 14
Thanks for the ass whoopin’
A1. Strict Shoulder Press 75# x 3 all sets (really wanted to go with 80# as my 1RM is 87#..but that would have been a stretch) A2. Push Press x max reps 20/15/15 (these felt great…took @disqus_ur8znJU3mm:disqus advice and focused on pushing the butt back to get the hip thrust instead of the knee bend…worked GREAT…thank you!) B. L-Sit DB press @ 20# DB’s x 9,9,9,9,9 C2B 9,9,9,9,9 Burpees 15,15,15,15,15 After a few practice SHSPU I realized they were going to be a VERY slow go..so opted for the L-Sit press to get more consistent work in…scaled to 9 C2B… Read more »
Way to go, Candy.
Killed A2 and B!!
A.) 105 x 3 on all. Last set was a challenge but got it up.
B.) subbed standing db press at 25 lbs and 8 strict chest to bar pullups. Done.
A1. Strict Shoulder Press
3 reps on all sets. 185lb/185lb/185lb (85%)/190lb
A2. Push Press
6 reps on all sets. 190lb/190lb/190lb
B.
I subbed strict pull-ups for C2B. I have not kipped anything since I hurt my shoulder back in the day and I knew it would take more than 1 minute to do SC2B. I don’t know what just happened but, I do know I just got my arse kicked.
This turned into 5 rounds for time at the end of the 3rd round for me. I could not keep the pace on the SHPU and I suck at burpees.
I don’t kip either – smart move on the strict pull-ups. Embrace the burpee. 🙂
I am not so sure I agree that you got your butt kicked. Looks like you did the kicking on part A. Those are some big numbers. Nice.
Yeah go ahead, why not make one huge drop set of exercises targeting my greatest weakness, which is shoulders haha. You bastards. My fried shoulders send their regards.
A1: 60kg/135lbs 4×3
A2: 60kg/135lbs 12/10/8
B. One big mess. Ended up scaling the shspu’s to 5negatives. C2B pretty solid at 10reps each round (quick single last reps though). Burpees scaled down to 10.
For some reason I quite enjoyed this suckfest because it really targeted my weakness. I’m going to remember this one and make it my b*tch in the future 😉
Great attitude and attack of today’s workout!
We’ve all been there bud
Good read. Made me laugh.
Hello all! New to programming after getting home gym set up.
A. Strict press 125
Push Press 7-6-6
B. 4 strict hspu
12 seated false grip ring pull-ups
12 Burpees
Welcome!
Welcome aboard!
Enjoy the process – you found the right place to be.
Welcome!
A. Shoulder press 4×3 #150
Push press 3xmax 12,6(tweak),0
B. 15mEMOM: done
9 SHSPU(changed to 30-40sec handstand hold round 3)
12 C2B (changed to strict pull ups round 3)
15 Burpee
Anyone else get a pinching type pain in between their shoulder blades after recovering the weight from overhead push press?
Directly in between like in the spine? Or off to the side like the sub-scap?
Specifically in between my left scapula and spine (middle upper back). I roll with a lacrosse ball but the pain usually comes back when I push press.
JT- I have been struggling with the same type issue. Burn/Pinch/twinge between right scap and spine as I deload or return from overhead. Frustrating as I can’t determine the exact muscle/tendon causing the problem.
The fact that it only happens on the push press and not the strict press makes me think you are driving your head and neck forward at the top of the movement and either straining something – or more likely pinching a nerve. A few things you might consider: 1) Focus on punching the weight behind your ears in the overhead position versus craning the neck forward. 2) Go see a chiropractor to have your neck, and possibly scaps, adjusted. Seems like something is a little out of whack. 3) Be careful on HSPU and how your head makes contact… Read more »
A. 135×3/140×3/145×2/140×3
B. 140×5/140×4/140×4/140×4
C. This was a mess. Did strict PU first round, then the other rounds strict until failure and finished up with kipping. Strict HSPU 1st round breezed through 9, but the other rounds were god awful. Even the burpees broke up after round 1. This workout was a lot harder than it looked on paper.
In the future, instead of breaking the burpees, try just slowing the pace to one you can maintain. Good push today!
Will do thx!
Hey Tuesday Team, Not much to say on the shoulder presses except that some athletes might find the percentages hard to maintain for 3 reps. if that is the case for you, lower the weight versus the number of reps and make note of where you are percentage-wise. You can always hit me up via email if you have questions about this: michele@crossfitinvictus.com. For Part B… if you don’t have strict HSPU, please use the L-Seated DB modification versus kipping HSPU as you will see strength gains much more quickly this way (and also balance out any imbalances in your… Read more »