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%

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (165/115 lbs)
12 Hand-Release Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

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Nate Murray
Nate Murray
January 8, 2015 7:29 pm

A. 115/135/145/155/160/165/165/175
B. 5 R + 8 (Rx)

Aaron Lesher
Aaron Lesher
January 8, 2015 7:38 am

A. 80/95/100/110/115/125(f) … have not pressed in a looong time … felt super weak … 1RM is 145# … did 115#x3 for pt. 2
B. 3 + 2 rx’d … very slow on the cleans here, need to get my confidence back up w/ my ankle to start cycling reps
C. stayed at 8/8/8 for the ring rows. tough.

Kico
Kico
January 7, 2015 10:11 pm

A.
85, 90, 100, 105, 115, 120, 130, 135, 145
150, 155(PR) Ran out of time for the third rep. Kind of messed up the order.
B.
55# dumbbell power cleans
Ring push-ups. Wrist.
3+6
C. 10, 9, 9 on rows

Keith Davis
Keith Davis
January 7, 2015 11:24 am

A. 70 80 90 95 100 105 115 120

B. 2 + 6 PU @ 145#

C. Done with 8 RR, feet on box.

Prochargedmopar
Prochargedmopar(@prochargedmopar)
January 6, 2015 11:31 pm

Sub’d Clean grip Sots press

Guest
Guest
January 6, 2015 11:29 pm

Sub’d Clean Grip Sots press

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Admin
Michele Vieux(@michele)
January 7, 2015 9:19 am
Reply to  Guest

Another Guest! Welcome and we hope to see you posting again. Oh Sotts press! I love those!

Luke Tipton
Luke Tipton(@luketipton)
January 6, 2015 10:05 pm

A. 95, 115, 125, 130, 140, 150, 160, 165, 180, 185, 185(x)
B. 5 + 6
C. Done

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Michele Vieux(@michele)
January 7, 2015 9:19 am
Reply to  Luke Tipton

Great job, Luke.

Trine Petersen
Trine Petersen(@TrineP)
January 6, 2015 8:20 pm

A: worked up to a single 73#
Failed at 75 which would have been a new PR. I’ll get it next time.
B:
5+6@85#
C: done with 10 rows.

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Michele Vieux(@michele)
January 7, 2015 9:18 am
Reply to  Trine Petersen

Next time for sure! Calveeeeen aka Dr. Evil Sunquad, will make you strong!

Jason Rahm
Jason Rahm
January 6, 2015 7:22 pm

33, M, 227#

A.
75, 90, 95, 105, 110, 115, 125, 130
135, 140f, 140

B. Scaled to 135 so I could do HPC unbroken, pushups definitely are a goat.

C. Didn’t do due to time constraint.

2015 Goals:
400 DL, 350 HBBS, 300 FS, 200×3 OH Squat, 250 Clean, 235 C/J, 190 Snatch, 10 Strict Pullups, 25 UB Pullups, 25 UB Pushups, 10 Unassisted Ring Dips, 5 UB Muscle Ups

Jan 2015 Goals:
20 Training Days, lose 7 lbs, 4 MWOD Daily Rx/week, be aware of head position/posture at work

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Michele Vieux(@michele)
January 7, 2015 9:18 am
Reply to  Jason Rahm

AWESOME goals! Especially about being mindful of your posture.

Andy M.
Andy M.(@morrisonaa)
January 6, 2015 6:17 pm

A. Press (150 1RM on the books)
EMOM 1 x 85-95-105-115-125-130-135-140
E2MOM 1 x 155-165(F)-160-155 — unexpected PR, shazaam!

B. 5 rds + 2 Rx
C. done w/ 8 x bar supine rows

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Michele Vieux(@michele)
January 7, 2015 9:17 am
Reply to  Andy M.

Shazaam!! Congrats!

Matheus Santos
Matheus Santos
January 6, 2015 5:46 pm

Based off 145

6 rounds rx

8,8,8 to keep the tempo

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Michele Vieux(@michele)
January 7, 2015 9:16 am
Reply to  Matheus Santos

Thanks for posting, Guest! I hope to see the real you on here again soon!

Matheus Santos
Matheus Santos
January 6, 2015 5:26 pm

A. Based off 145#. Down from 165# due to nagging shoulder might be slight AC separation from a while ago.
B. 6 ROUNDS RX
C. Done. Lost tempo on last supine

Matheus Santos
Matheus Santos
January 6, 2015 5:28 pm
Reply to  Matheus Santos

First PC unbroken. Did the rest singles grab and go. Worked out well.

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Michele Vieux(@michele)
January 6, 2015 6:18 pm
Reply to  Matheus Santos

Nice work on Part B! You are a met-con monster!

Noah Timpano
Noah Timpano
January 6, 2015 5:18 pm

90, 105, 115, 125, 135, 140, 145, 150
Failed 3 times at 165

5 rounds rx

Did some MU work

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Michele Vieux(@michele)
January 6, 2015 6:17 pm
Reply to  Noah Timpano

What’s your best? Did you jump from 150 to 165? Might have tried 155 first then gone up from there. Next week! Yay to MU work! This month’s skills & drills for our groups is MU’s so keep checking the blog for drills!

Noah Timpano
Noah Timpano
January 6, 2015 6:46 pm
Reply to  Michele Vieux

My best is 165, I felt like my technique was off today as I was having difficulty with the push past my eye level. Lately, I’ve been focusing on the transition part of the MU. That and actually using rings for pullups.

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Michele Vieux(@michele)
January 6, 2015 1:27 pm

@Joan and Odette, where are you?!

Joan D
Joan D(@Gogeta757)
January 6, 2015 3:01 pm
Reply to  Michele Vieux

Still here Michele in PR, Odette still working out with me, today gym was closed due to Day of the Three wise man which is a holiday here, and am still with my strength program which is going great, I’ll be posting Odette’s numbers as soon as we get back next week, I feel good that you asked about us, pretty cool!

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Michele Vieux(@michele)
January 6, 2015 6:09 pm
Reply to  Joan D

Glad to hear you’re still enjoying PR. Can’t wait to see you posting again!

Scott
Scott
January 6, 2015 8:29 am

A1 – 135,145,155,165,175,185,195,205 (fail)
A2 – 205, 205 (fail), 195

B. 4 rounds even, Rx

C. No rings, did regular supine rows 3 x 10.

37/M/5’11″/245

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Michele Vieux(@michele)
January 6, 2015 1:26 pm
Reply to  Scott

Great work, Scott! What’s your PR shoulder press?

Scott
Scott
January 6, 2015 3:04 pm
Reply to  Michele Vieux

Used to be 220. Not today it would seem.

Andy M.
Andy M.(@morrisonaa)
January 6, 2015 6:10 pm
Reply to  Scott

I’d take your off day numbers. Nice work.

Ola Marheim Abrahamsen
Ola Marheim Abrahamsen
January 6, 2015 8:01 am

32m 5’10 76kg

Day 2!
A: EMOM 1 press: 40-42,5-45-47,5-50-52,5-55-57,5f
E2MOM 1 Press: 57,5-57,5-57,5f
My last 1rm test in press was 60kg a year ago. A bit weaker today, but thats okay because my training hasnt been that strngth biased lately.

B: 6min AMRAP: 6 PC @ 75kg, 12 HR Push Up
3 rounds+ 4 pc

C: RR 10-8-8

Thanks for the tips yesterday Michele and Mark!

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Michele Vieux(@michele)
January 6, 2015 1:25 pm

You’re right there with your press numbers! Lots of chances over the next month or so to get past where you were and hit a new 1RM!

Jason Ng
Jason Ng
January 6, 2015 7:56 am

Back at Invictus after a long hiatus of a strength cycle AKA..getting married and gaining 25 pounds! Great to see a community online here for accountability!

A. worked up to 175..failed 185
B. 4 rounds RX…unbroken PC first round and then sets of 3 after..HRPU’s were limiting factor.

C. Done

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Admin
Michele Vieux(@michele)
January 6, 2015 1:24 pm
Reply to  Jason Ng

Hi, Jason! Welcome back!! Can’t wait to see you around soon. Any goals for the upcoming year?

Jason Ng
Jason Ng
January 6, 2015 4:19 pm
Reply to  Michele Vieux

Yes! Main goal is to get my conditioning back and get back down to 185 BW while keeping my strength! Also…225 snatch and 315 clean and jerk.

Mark
Mark
January 6, 2015 6:25 am

44m 6′ 165lb
A1. Worked up to a single of 130lb based off 135 1rm
A2. 135 135(f) 125

B. Three rounds +6 hpc (135lb) and 5 hand release push-up
C. Did 10 reps on tempo and planks unbroken.

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Michele Vieux(@michele)
January 6, 2015 1:21 pm
Reply to  Mark

Great job, Mark!

Anthony
Anthony
January 6, 2015 5:33 am

A: Wendler bench: 61/77/92/115/130 @ 5 reps; 146 @ 12 reps; dips @ 5 reps were my subset.

B: 5 + 12 @ 135lbs. No drop for the 1st 2+ rounds. I’ll move up next time. HRP were tough after bench.

C: Completed @ 10 on tempo; did single arm planks for 1/2 the time on the last two sets to make it more difficult.

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Michele Vieux(@michele)
January 6, 2015 1:20 pm
Reply to  Anthony

Single-arm planks?! I’ll have to try that. On your hands or forearms? You could always do weighted planks or Chinese planks as well.

Greg
Greg(@go5586)
January 6, 2015 4:47 am

A. Wendler
B. 5 rounds Rx. Didn’t cycle any, which was probably the goal of this programming. I’m still working on strength, so I wanted to go at this Rx. The weight was no problem, but trying to cycle this would have been difficult.
C. Completed @ 10 reps on tempo

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Admin
Michele Vieux(@michele)
January 6, 2015 1:19 pm
Reply to  Greg

You chose correctly for your goals, Greg. Nice work!