Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
Please compare your results to January 6, 2015.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees
A. 75, 90, 100, 105, 115, 120, 125, 130(f), 125
then
130, 130 (f), 125, 125
haven’t been able to hit above 90% of my PR (145#) since we started this press cycle, but feeling stronger since I have terrible shoulder endurance
B. 3 rounds … hahah … my shoulders/chest were about to explode after the first round!
Hopefully you’ll see some results by the end of the cycle. No wonder your shoulders are tired if you pressed 2-3 times last week on this program plus all the strict HSPU, etc. 🙂 I think it will pay off in the end!
A. 80/95/105/115/125/135/145 (max and ended up doing a push press)/135 then 135 and 135. Frustrating that I didn’t even hit my pr, but the work felt great.
B. 3 + 2. Scaled handstand push-ups to a box after round 1.
Great job, Chris. Even if you were within 85% of your 1RM, you’re doing ok for the day. 🙂
Thanks for the feedback, appreciated!
A. 105/125/135/145/155/165/175/185. 200 then 205 (pr by 10) 210 fail
B. 2+7 rx.
10 pound PR?! Great job!
A: Stronglifts 5×5 (Squat, Bench, Barbell Rows, Weighted Dips)
B: 3 rounds (kipping HSPU, Stationary Dips)
Great job, Vic!
A. 95, 115, 125, 135, 140, 150, 160, 165–165, 165 F, 160
B. RX except kipping HSPU–3RDS
Shoulders are a big weakness, today highlighted that for sure!!!
I think you’ll have plenty of chance to work on the shoulders in the near future. 🙂 Do you do any supplemental work like use the Crossover Symmetry system?
I actually wanted to ask about supplemental work, what is the best way to work more shoulder strength into my program? I am not familiar with the Crossover Symmetry system but eager to learn. Thanks for the help!!!
The Crossover Symmetry can be used before workouts to activate the shoulders and warm-up and also after a workout (with a different set of exercises) for supplemental work and a scap workout! Here is the link for that system: http://www.crossoversymmetry.com/
If you can’t swing that, many of the exercises can be done with bands, plates or dumbbells.
Face Pulls: https://www.crossfitinvictus.com/blog/stay-balanced-with-face-pulls/
Dumbbell External Rotations; Wall Slides; Y’s, T’s & W’s; : https://www.crossfitinvictus.com/wod/monday-december-13-2010/
Powell Raises: https://www.youtube.com/watch?v=BxK60HYw760
Just to name a few…
Great info, thanks so much!!!
WarmupÂ
1 min surges on Airdyne
Shoulder mobility
XOS (activation)
More shoulder mobility
A1: Sandbag strict press (bag on ground) (based on 1RM of 110)
60
67
73
77
82
90
94
104
A2:Â Sandbag strict press (bag on ground)
104
128
132 (Felt a bit light.)
Previous 1RM was 110. Getting stronger! Thanks for the great programming!
Â
B: As Rx’d @ 3+1
Cool downÂ
DU practice
XOS Recovery
QL mobility work
Awesome news on the PR!
A1. 95/105/115/125/135/145/155/160
A2. 165/170/170. 165 was previous 1RM. 170 was tough but I got it.
B. 4 +16. 30″ box for modified hand stand pushups. Band for modified ring dips.
I tried practicing proper HSPU, but wasn’t confident to use in a workout yet.
Great job, Brian! Keep practicing those HSPU as skill work and you’ll be ready in no time to crush them in workouts!
A1. 70#/80#/90#/95#/100#/105#/115#/120#
A2. 135#/145#/150#. 150# is a PR for me. My old RM was 125#. Very exciting to see the improvement from just one month of doing this program.
B. 3 + 5. HSPU- modified with box/ Ring Dips – modified with band
Hi Brian,
Why do you do the pull-ups in between sets? Just to get in more work? I notice several people doing that. Just curious.
Yeah. I work out with Greg below and he has had me doing this since I started working out with them in the beginning of January. I have found it has really helped me with my upper body strength. I do One day of pull ups and the next day I will do sit-ups. I was never able to do a pull up and was able to get my first one just 4 weeks into doing this.
That’s great, man congratulations. I might consider doing that myself even though I’m fairly proficient at them.
You can always go with weighted pull-ups or strict chest-to-bar. 🙂
A. Wendler squat – 5×5 strict pullups in between sets
B. 3+3 Rx – First 2 rounds were strict HSPU. Everything after was kipping.
Michelle – After next week, I will have completed 4 (4 week cycles) of the wendler program. Would you suggest continuing (I have yet to fail any lift, and continually am ~5-7 reps over the 1rep on week 3) wendler or running a week of maxes and switching back over to Invictus strength programming?
Invictus programming will let you find that 1RM on a more consistent basis because of the suggested loading patterns and you might enjoy it for a change of pace. We don’t bench press all that often so you could supplement with that if you start to miss it.
A. 65/80/85/90/95/105/115/120 (5 strict with blue band EMOM)
A(2). 130/135/145/150 New PR. Going back to the Invictus part A. Wendler helped me improve from 105 to 150 in 3 months.
B. 4+4 (did 8 reps the 1st 3 rounds like an idiot) Scaled HSPU and dips.
Strict pull-ups as my subset.
BEAST! Killed the PR!
Good job Anthony!
Wow! That’s a heck of a PR!
Lots of positive energy in there today. Pretty stoked.
Awesome! That’s a huge PR!!
44m 6′ 160
A. 75# 85# 95# 100# 105# 115# 120# 125#
A2.135(f) 135(f) 130. 135 was 1rm, couldn’t get there today.
B.2+2 hspu.
That was awful for me, first round I did 5 unbroken hspu. Second round was a string of singles. I think going from the 4 inch yoga block to a bit fuller range of motion on a less than two inch sandbag got the best of me.
Ouch!
A
70#, 80#, 85#, 95#, 100#, 105#, 110#, 120#
125#, 130#, 140# is not an all-time PR but a recent one.
B.
3 rounds
plus 1 handstand pushup
Brutal! I got the first round unbroken but then the handstand pushups became a pure torture in 2s.
Had the same experience with the HSPUs. Felt great after first unbroken set and then my arms fell off when I started round 2.
To be expected!!