A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)
A. Bryan – 165#, 190#, 215#, 230#, 240#; 220# x 4.
B. Bryan (35#) – 12:42.
A) 245/275/325/345/365
B) 5 reps at 295
C) 9:49. Scaled to 45lb DB and subbed 15 v-ups for T2B since I didn’t have access to a pull up bar ?
A.
205, 235, 270, 285, 300, 275×3.5 lol. Legs have been tight since 17.4, think I need to do some rolling
B.
10:08
C.
Core work
Shoulder mobility
Mow the grass
A. Based on 400, got 3 at 345
B. 11:22
A real struggle, first day back after a week of break. But happy my squat was still there.
A1. 210/245/275/290/310
A2. 3 reps @ 285
B. 13:00…scaled to 45 lb dbells
C. Finished with part B from Fitness: 10:00 w/ 25 lb dbell thrusters
A: based on 140kg; 120kg*6
B: 13′ scaled: 100SU, 15T2B, 15 DB Thrusters with 20kg (44lb) DB
Did snatch with weight for the first time in years.
5 x 5 up to 65lbs
DU work.
B: 11:35. 70 SU, 25 T2B & 20 K2E. 35lb dumbbells.
How did it feel snatching again? Were you injured or had it just been awhile since your last time olympic lifting?
Nice job today Ryan!
A.
Failed 95% (480lbs)
440lbs x 3
B.
12:52 50# DB
Great work Avery!
Thank you Catherine!
A. 185/205/225/245/265 then 3×245
B. 45# db’s. 9:25. That hurt.
Strong work!
A. 205/235/265/285/300 then 275×2. One my toes today for some reason. Called the last set before it got ugly.
B. Rx’d 8:25. That was fun and grippy. I think CJ has someone on the inside at headquarters!! I’m anticipating DU’s and thrusters now.
Don’t you think…?
A. 95-110-125-130-137,5 kgs âž¡ 127,5 (failed)
B. 13:XX. Those thrusters (used 22,5 kgs) are F nightmare. Couldn’t find solid rack positions – forearms are on fire! ?
Serious forearm burner!
A. Dropped/ based percentages to 315 cause I felt like I was all over the place ..
7 @275
B. 6:55 rx last rd got me !
OMG! So fast!!!
B: beast mode.
A: done bases off of 125kg 1RM + 6 reps at 107.5kg
B: did “fitness” with 20kg DBs – 9:14
Great job today!
Really debated taking a rest day…my back is tight from 17.4 yesterday and my shoulders are just TIRED…cant even seem to get them to relax at night. But I pushed through and did the best I could today.
A. 135×6, 145×4, 165×2, 175×2, 180×1, max reps @ 165# x 3 (form fell apart FAST)
B. 50 DU / 15 T2B / 16 Alt DB snatch @ 35# (my shoulders weren’t having the thrusters today)
2:42/3:24/2:48 = 8:54
DU felt great in first round…SUCKED in 2nd round…soso in 3rd round
Sounds like that rest day is in order! 🙂
A. 235, 275, 310, 325, 345 (f) – then 315 x 2
Had less in my legs than I thought following my workout on the airdyne yesterday evening.
B. 12:06 – thought I could do this RX…but no. dropped the weight on thrusters down to 40. Got through the first round of TtB unbroken, but sets 2 and 3 were like 7, 5, 3
I had to literally scrape myself off the floor after this one. Still not feeling 100% post-illness. yuck.
Yeah the illness comeback can take a few weeks even! Glad you’re starting to feel better though.
A.
Based on 140kg- done!
UB set: 11 reps
B. 8:51
Super fast!
A. PR of 235… I did the percentages as described. Last set only got 5 reps and I almost passed out
B. 25 min, AND I had to scale it down to 50 pound dumbbell after only 5 reps. Note to self: next time do thrusters with 45 pound dumbbells.
I got totally owned by this workout
A PR!! Congrats!
It wasn’t a new PR. I just went off my last one and did the percentages. I try to follow the Invictus program as strict as possible and I wasn’t sure if I should have tried to establish a new PR for that particular workout. You think I should?
Legs and back hurting from 17.4 saturday. Got 163 reps which was very good for me, wasn’t sure to even make it to the rower. Just too bad I didn’t get a chance to get off the rower and get a couple HSPU to beat my cousin’s score (he got 1) 😀
A. up to 185 x 5
B. scaled to 40# dumbbells. 12:42
Great job, Joey! Sounds like you and your cousin have a little competition going there. 🙂
17.4 this morning. Scaled the deadlift to 185.
165 reps. Got off the rower with seconds to spare, thought I could sneak a HSPU in but body disagreed. Big congrats to those who made it to the HSPUs, did some or even all.
Even though I didn’t get to them, I’m pretty happy with this performance as deadlifts and wallballs are weaknesses for me but have been improving the last few weeks. So nice to feel like I’m progressing at both.
Finished with an 11min EMOM of 5 strict HSPUs just cause!
Great job, James! And awesome finisher! 🙂
Thanks! Can’t believe people put that in DURING THE 13 MINUTES! 🙂
17.4 take 2: Rx 211 reps (197 on Friday). 46 HSPUs, 8:18 tiebreak. I moved AFAP up until HSPUs to give myself more time there. Did 20 strict to start fast and then just grinded through the rest. I also worked up to a heavy DL in the warm up to prime my CNS this time.
B. OT2M: 50 DUs, 15 T2B
Will try to make up the squats and Db thrusters tomorrow.
Awesome job!!! And smart idea with the DL primer.
Thanks!
Awesome job dude, that’s a crushing score, only 14 reps away from completing a full round
Thanks Jorge… but there was no way I was getting 14 more reps!
Nice man !!
The crushing of the Open continues for you–congrats!
Thanks man, but the Open is definitely winning at this point!
Yo – you killed that one!!
Thanks! Gotta represent Nola right!