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

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Aaron Lesher
Aaron Lesher
February 16, 2015 8:08 pm

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!

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Michele Vieux
February 16, 2015 8:59 pm
Reply to  Aaron Lesher

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!

Chris Stanford
Chris Stanford
February 16, 2015 6:34 pm

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.

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Michele Vieux
February 16, 2015 8:58 pm
Reply to  Chris Stanford

Great job, Chris. Even if you were within 85% of your 1RM, you’re doing ok for the day. 🙂

Chris Stanford
Chris Stanford
February 17, 2015 6:18 pm
Reply to  Michele Vieux

Thanks for the feedback, appreciated!

Josh T
Josh T
February 16, 2015 4:57 pm

A. 105/125/135/145/155/165/175/185. 200 then 205 (pr by 10) 210 fail
B. 2+7 rx.

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Michele Vieux
February 16, 2015 5:06 pm
Reply to  Josh T

10 pound PR?! Great job!

Vic
Vic
February 16, 2015 3:28 pm

A: Stronglifts 5×5 (Squat, Bench, Barbell Rows, Weighted Dips)
B: 3 rounds (kipping HSPU, Stationary Dips)

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Michele Vieux
February 16, 2015 5:06 pm
Reply to  Vic

Great job, Vic!

Nick
Nick
February 16, 2015 9:46 am

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!!!

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Michele Vieux
February 16, 2015 5:05 pm
Reply to  Nick

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?

Nick
Nick
February 16, 2015 5:23 pm
Reply to  Michele Vieux

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!!!

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Michele Vieux
February 16, 2015 5:47 pm
Reply to  Nick

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…

Nick
Nick
February 16, 2015 5:54 pm
Reply to  Michele Vieux

Great info, thanks so much!!!

Mike
Mike
February 16, 2015 9:34 am

Warmup 
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: Sandbag strict press (bag on ground)
104
128
132 (Felt a bit light.)
Previous 1RM was 110. Getting stronger! Thanks for the great programming!
 
B: As Rx’d @ 3+1

Cool down 
DU practice
XOS Recovery
QL mobility work

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Michele Vieux
February 16, 2015 5:05 pm
Reply to  Mike

Awesome news on the PR!

Brian
Brian
February 16, 2015 8:53 am

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.

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Michele Vieux
February 16, 2015 5:04 pm
Reply to  Brian

Great job, Brian! Keep practicing those HSPU as skill work and you’ll be ready in no time to crush them in workouts!

Brian Sink
Brian Sink
February 16, 2015 6:43 am

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

Justin
Justin
February 16, 2015 6:54 am
Reply to  Brian Sink

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.

Brian Sink
Brian Sink
February 16, 2015 7:05 am
Reply to  Justin

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.

Justin
Justin
February 16, 2015 7:08 am
Reply to  Brian Sink

That’s great, man congratulations. I might consider doing that myself even though I’m fairly proficient at them.

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Michele Vieux
February 16, 2015 5:03 pm
Reply to  Justin

You can always go with weighted pull-ups or strict chest-to-bar. 🙂

Greg
Greg
February 16, 2015 6:39 am

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?

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Michele Vieux
February 16, 2015 5:02 pm
Reply to  Greg

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.

Anthony
Anthony
February 16, 2015 6:39 am

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.

Anthony
Anthony
February 16, 2015 6:39 am
Reply to  Anthony

Strict pull-ups as my subset.

Greg
Greg
February 16, 2015 6:40 am
Reply to  Anthony

BEAST! Killed the PR!

Brian
Brian
February 16, 2015 7:25 am
Reply to  Anthony

Good job Anthony!

Mike
Mike
February 16, 2015 7:44 am
Reply to  Anthony

Wow! That’s a heck of a PR!

Anthony
Anthony
February 16, 2015 8:31 am
Reply to  Anthony

Lots of positive energy in there today. Pretty stoked.

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Michele Vieux
February 16, 2015 4:56 pm
Reply to  Anthony

Awesome! That’s a huge PR!!

Mark
Mark
February 16, 2015 6:06 am

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.

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Michele Vieux
February 16, 2015 4:56 pm
Reply to  Mark

Ouch!

Justin
Justin
February 16, 2015 5:38 am

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.

Mike
Mike
February 16, 2015 11:59 am
Reply to  Justin

Had the same experience with the HSPUs. Felt great after first unbroken set and then my arms fell off when I started round 2.

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Michele Vieux
February 16, 2015 4:55 pm
Reply to  Mike

To be expected!!