Workout of the Day
A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders
A. 5X4@175, right leg first 6 strict partner assisted for the rest. All partner assisted for left.
B. 3 rounds subbed bar dips.
Have you ever tried doing your pistols from on top of a box? It allows you to get the depth you are comfortable with and also use your free leg to balance by sliding it down the box but doesn’t allow you to use your arms to get back up.
I have but still failed. Haven’t tried that way for a long time. I will definitely try it next time. Appreciate it!!!!
A. 135# Pistols 6×6, something I need to work on. Left leg is so much stronger than right…
B. 3+2 I was not feeling it this morning, just moved with a purpose.
Great job!
A) 115, 125, 125, 135, 135 all @ 4 reps
Pistols 6/6
B) 2+ 14 Ring Dips
Part B seemed to have all my weaknesses strung together.
Like when JT comes up…that’s my nemesis workout. Great job tackling it!
XOS Activation
A.) 105, 110, 115, 120, 125, All pistols 6/6
B.) HSPU to abmat on 35lb plate, dips with thin blue band. 3 Rounds + 12 reps (7 T2B). Dips limiting factor, dips alone were ~1:30ish.
XOS Iron Scap
Great job, Jason! Question, do you need the band for dips? Or do you need it for time/volume? It seems like you’re ok w/ your HSPU which is why I’m asking.
My strength/weight ratio is pretty poor. Any movement that relies heavily on a single muscle group like pushups, dips, hspu, strict pullups, etc are a real bear due to my size and long monkey arms. I’m super top-tall. I’m 6’4″ with a 28-29″ inseam so I’m ALL torso. Having an 8’2″ standing reach is great for wallball, but not so much for most other movements. I loathe workouts like Cindy because it feels like an AMRAP 20 of pushups to me. Same for Dianne or Elizabeth. For this workout each round of dips was in sets of 3 and took… Read more »
A. 125 125 125 130 125 all x4
12 pistols each.
B. RX. 3 rounds + 16. Strict HSPU were a limiting factor.
Awesome work, Mattheus! Oh those HSPU…
A. 125, 125, 125, 135, 135 all x 4
Subbed flat bench pistols x 16 all rounds because I’m not quite there yet. Concentrated on staying tight and not plopping down.
B. Time rush this morning, so did a 9min amrap. Subbed 15 pushups instead of HSPU due to space limitations. No rings so strict dips in dip station.
3 rounds + 25 reps.
Great job, Nick!
A: Stronglifts 5×5 (squat, bench, barbell rows)
B: 2 rds + 30 reps
-kipping HSPU
-strict bar dips (no rings)
Great, Vic!
4x 115, 125, 125, 125, 125
3 rounds + 10
Lost my shoulders on that 4th set of HSPU
Face plant?
Haha! Thank god, no! I just got to the bottom of a rep and couldn’t get back up
1st day of smolov intense cycle, they dont call it intense for nothing, I was dying on the squats today but somehow pushed through, had to take 5 min rest between sets this time..
Chest/ back day for upperbody
B. 6 full rounds
Odette took day off, she was still recovering from Kelly on Saturday….Michele if you read this can you answer my question that I posted on Saturday, thanks
Definitely the purple! This is great news!
A)
5 rounds
4 reps @110 lbs USSP
12 band supported pistolt (band due to lack of mobility)
B)
4 rounds + 3 with a 10lbs plate under mat after round two, for keeping those HSPUs strict.
Shoulderburner
Shoulder burner for sure! Great job!
A1. 4 x 125-130-130, 3 x 130-130
A2. 16 reps x 15-15–15-BW-BW
B. Subbed HRPU for ring dips — 4 rds +1
Ring dips are one of the toughest movements on my shoulder. HRPU were still tough & definitely affected HSPU. Down to slow, deliberate singles by rd 2.
Good modification choice and great push!
A. 95lb x6, 135×4 for remaining 4 sets
B. 4+8
modified T2B – could do about 3-4 then did a modified version
needed a band for ring dips – cant do them yet.
did singles for reps of 90 instead of doubles. I have been working on doubles but really wanted to get as many rounds as possible.
Good workout though.
Keep practicing those doubles before and after class and soon you’ll be crushing them in workouts!
A:
65#x4 in the first three sets and x 3 in the last two.
Pistols x14 with a little help from my partner.
B:
3+ 15.
Ring dips with red band.
There you are! Great work!
Thanks! 🙂 I’ve been trying out the comp workouts a bit but with scaled weight though, just to see how it would go. I think i’m gonna try alternating between performance and competition wods.
Warm Up XO Symmetry (Activation) Banded Good mornings Practice Set Press ups and Pistols A: 101# sandbag for press and 25# KB for pistols (used a band for balance coming out of bottom position)— 4x press / 16×1 + 12×4 for pistols (+25). Felt great. Worked on pushing through the heel on pistols…Helped my hip flexor immensely. B. 12 min AMRAP: 2+45 (finished final 15 double unders after the clock, then 10 more to hit 100 total DUs). Rope speed was much better, but double unders are my nemesis until I master them. They really slowed me down on this… Read more »
All right! Great update!
Since Aaron mentioned starting the conditioning right after the strength, how long does everyone wait before doing portion B? I usually give myself 4-5 minutes between, does that seem about the norm?
Usually somewhere in that range.
That sounds about right. Basically the time it takes you to clean up from Part A then set up for Part B.
Gotcha! I assumed I was pretty close on that but, it never hurts to ask.
Yup.
A. 85#x4 for 5 sets, 12x pistols for the first 4 sets but stopped there because my right quad/hamstring was shaking like jello.
B. 3 rounds
Pressed for time this AM so started this immediately after A. Need to cycle dips better
How are you at kipping the dips?
My proficiency is 0 because I don’t kip them! I just need to put in a bit of time learning the movement and I will going forward. Before following invictus programming I didn’t do a ton of WODs with higher volume of ring dips so I never put in the time to learn.
Agreed Aaron, I don’t kip the dips either. I’ve tried and can never figure it out!
Mine are strict, as well. Ring dips are a bear!
Hey Aaron, are you pushing through your heel on the pistols? They were really hard on my hip flexors, but today I started trying to keep my toes off the ground on my planted foot and that helped me recruit my glutes and hamstrings over my quads and hip flexors. Everybody is an experiment n = 1, but I thought I’d throw it out there
A. 45/65/85 x5 and 105/115/125 x 3
B. 3+10 red band for dips. Can’t get over the mental hump.
Do you need the band to do dips or do you need the band to do fast dips? Can you do some without then some with each round?
I can’t get as deep without the bands. I’m trying to get as low as possible to increase my strength.
44m 6′ 165lb
A. All seated presses 100lb for 4 reps
Pistols x 12 off a 24inch box. I was afraid to go for standard ones after tweaking my back last time
B. 4 even. Regular dips instead of rings 2rounds of ttb kipping 2 strict.
How did they feel on the box?
It was ok on the box, I think last time was a flexibility issue and doing them elevated relieves some of that for me. It felt good.
A. Wendler
B. 3+32 – All Rx except for last 2 sets of strict HSPU. I had to kip on those. Not used to strict! The T2B into ring dips were brutal!
Funny you should ask, Greg…Toes-to-Bar happens to be our Skills & Drills this month. Look for blog posts starting this week on kipping drills and more!