A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
A. 60 / 65 / 75kg and 25, 24, 25 reps of Strict HSPU with abmat.
B. Scaled to 20kg push press: 2+5 / 2+6 / 2+8 / 2+10.
A: Deadlift 15 x 60 kgs / 10 x 90 / 5 x 110
Sit Press 8 x 50 kgs
B: 4 sets x 2 rounds @ 10 x Press 30 kgs
A. Was a bit surprised by how hard the temp was. 155, 165, 175 – My 1 RM is 245 so I was a bit surprised I couldn’t do more.
HSPU Negatives for 5 sec.
7, 6, 5, 6
B. Push press @ 65 BJ @ 24″
2 +5, 2 + 5, 2 + 4, 2 + 4
I truthfully didn’t want to push harder as the Push press was really killing me. And when I went to jump again my legs felt like led.
A: 60kg/70kg/85kg
8/8/8
B: 50/50/50/48 reps Rx
A. 205 / 275 / 305
12/10/9
Ran out of time. 21-15-9 GHD sit-ups and dips.
A: 80kg/100kg/120kg
8/7/6 with no abmat
B: 40kg barbell/24″ box
50/46/52/50 reps
A: 185/205/225
20/17/14
B: first set at 115 then dropped to 95
1+14/1+14/1+13/1+11
A.
Dead lift 15/10/5
HSPU Max reps in 1 minute
185/15; 225/10; 275/5
28; 20; 19 hspu
B.
4 sets of:
10 box jumps (24″)
10 push press (95#) – wrist hurting
2 rds, 10 bj, 1 pp
2 rds, 10 bj, 9 pp
3rds
3 rds, 1 bj
My knee was bugging out yesterday and today after Friday’s power clean session so I decided to take it easy on the wheels and modify today’s:
3 Rounds
A1. KB Russian Swing x 30 (24 kg)
A2. Strict HSPU: 34 (31 UB), 20 (18 UB), 26 (22 UB)
4 Sets
B1. Strict Standing Shoulder Press x 10 (65 lbs)
B2: Strict Muscle-up Progressions x 3
Those HSPUs…wow
A. @tempo deads 225×15 275×10 325×5
Hspu 12-12-11
B. Rx 2+14, 2+8, 2+7, 2+7
Feet always get cramps weird workout was a grind after round one
Nice work!
A1. 205/225/255 @tempo
A2. 18/14/12. Misread and did max UB strict hspu
B. Rx’d 2+10/2+12/2+10/2+10. That 2 min rest seemed short after the first couple rounds..
Legit numbers for max unbroken!
Killed it today bro
A. 175#/205#/220#
Dips
Purple thin and first two rds 10/12 rx-5
Dips are super weak I never do them anymore
B.rx
2r+1/2r+2/1r+19/2r
Had to use two min rest to lacrosse paraspinals and psoas. I pissed them off with the big DL jumps
You can always use dips instead of push-ups or HSPU if you want to get them in more frequently. How are the pissed muscles now?
I’m gonna start. Good break down of options thanks for the list! Good. My overactive paraspinals/iliopsoas like to take over sometimes. I just had to put them in their place with a lacrosse ball and later this week trigger point dry needling!
Agreed on the rebounds.. never been a fan.
A. Deadlift at tempo: 245#x15, 295×10, 345×5
Strict HSPU: 21, 16, 13
B. As Rx: 2+6, 2+8, 2+7, 2+8…no rebounds on the box jumps as my Achilles always get sore when I do. Push press u/b.
….going to do some track work tonight while my son practices lacrosse
Where do you get your track workouts? Nuno posts our Endurance Team workouts in the Invictus Endurance FB page if you’re ever interested in stealing some. I think he posts to his personal page too…Nuno Costa.
Michele, thanks for the info. I usually use some I got from hockey off ice training or if my daughter is with whatever keeps it fun for her.
A. 205lb,15 /235,11/ 255,11. Probably could have gone a little heavier.
B. Scaled down to 95lb. 1+17. 1+8. 1+16. 1+17. Around end of round 2 my wrist mobility improved, allowing me to do better near the end.
Great work today!
A:
HSPU subbed for L-Seated DB Press (15kg each hand)
Deadlift:
85kg x15; 110kg x10; 130kg x5
L-Seated DB Press (in 60secs):
14, 15, 14
B:
Box: 24”
Barbell: 35kg
1) 1 full round + 10Box Jumps
2) 10 Push Press + 10 Box Jumps + 6 Push Press
3) 4 Push Press + 10 Box Jumps + 6 Push Press
4) 4 Push Press + 1 full round
Total: 5 rounds (100 reps)
Awesome! 100!!
A. 225/285/325
9 HSPU+6 foot on box/ 6 HSPU+ 7 foot on box / 7 HSPU+ 7 foot on box
B. 2+5/2/2/2
Great job with the HSPU today!
A. 225, 275, 345 (big pr)
18, 17, 14
B.
A PR!!! That’s awesome!
Man I have no idea how you got 3 rounds.. twice!
A. warm up 5 x 135#, 145#, 155#
At tempo
15 x 165#….12 SHPU
10 x 175#….10 SHPU
5 x 185#…..13 SHPU
(I finally think I’m “getting” SHPU, always knew I was strong enough…just needed to get the right set up and rhythm) Very Pleased with those #’s!!
B. RX
2+3, 2+2, 2, 2
C. 3 sets
Ab/Obl roll outs x 5
Ab Mat Sit Ups x 25
Roll to Candlestick x 10
D. Michele’s Plank Challenge
How are you doing with the plank challenge? Great job on the HSPU!
I love the plank challenge. ..I have tough time getting through the first 2 min…get dizzy and feel nauseous. ..but seems like each time I do it it doesn’t get worse…I don’t get that feeling through the rest of it. Today I was just soooo excited about the hspu’s…felt like a huge accomplishment…thank u for ur support and the support of EVERYONE!
A. 255×15, 295×10, 355×5 (went meathead on last set and didn’t do well on tempo going down)
B. 2 rounds per set.
Looks like you went ham to me!
A) 225, 275, 315
HSPU: 12, 12, 8
B) 2+5, 2+1,2,2+4
Following this Preformance thread has been awesome. Never thought I’d be able to do 115 unbroken for that many sets, at that rep count. This program works!
Love it! Keep up the awesome work!