A.
Take 20 minutes to build to today’s 1-RM Bench Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
A.
Take 20 minutes to build to today’s 1-RM Bench Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
A. Worked up to #275
B. 3rds + 25du (subbed reg dips with #50 weight for ring dips)
IMPORTANT QUESTION: my 1rm bench is #325 but today, I needed a spot for #275. I have never experienced such weakness on the bench. I had absolutely no strength pressing. I follow the performance program on a regular basis so only bench when programmed. Has anyone had this happen? Any idea of what might be causing the loss of strength?
A. Bryan (Floor vs. bench, E2MOM) – 135# x 4, 145# x 2, 155# x 2, 165# x 2.
B. Bryan (HSPUs to 15# plate, 36″ max hand distance, dips w/ band) – 2 rounds.
A. 85/105/115/125/135/140-stopped no spotter
B.
5 strict hspu to 2 mats/ 20# list press all other rds
10 rings dips red band
15 push-ups
30 DU- these suck in the wind!
3rds+5+10+6
Shoulders are smoked
C. Walk the dog without using shoulder haha
Schedule is FUBAR rn so I did this at home… No bro spot available
A. Up to 300
B. 4 + 45…so close to 5 rounds…I know I could have gotten 5 rounds, dammit.
Ys Ts Ws
Impressive score on B dude! Nice work
Thanks man. Short arms help with bench, pushups and dips I guess.
A. Floor Press
1 RM
300
B. 4 rds + 3 HSPU
1st rd was all strict. 2nd and 3rd had to throw in a couple kipping. 4th all kipping
C. 4 sets
10 strict pull ups
:45 hollow rock
D. Farmers Carry
Not sure of the distance. Maybe 100′
85lb left hand/54lb right hand
E. Assault Bike Reverse Tabata
Ton of volume! Solid work
A. 225, no spotter 🙁
B. Rx 3+16
Bad sign when you clustering sets of 5?
Not really considering the amount of pressing. Nice job.
A. Up to 275 (max is 280)
B. Followed longhorn
“Loredo”
26:48 with #20 vest
I see you took it up a notch with the vest. Good work!
A. Up to 210. 5# PR! I tried 215 but couldn’t lock it out all the way.
B. Rx’d 4+11
UB hspu until 5th set
5/5 dips
5/5/5 push upset
UB dubs
Wow… The pump is real after this one!
I am impressed, sir. I don’t know how your triceps kept that up. Good work.
They are feeling it today along with my chest. It’s going to be a fun day at work!
Awesome work.
Killed it dude. Awesome PR!
A: up to 230
B: 4 rounds even
A) worked up to 300
B) did fitness metcon because I have a local small competition coming up that has assault bike.
AMRAP in 10
10 cal assault bike
10 l sit shoulder press (26 each hand)
10 stationary dips
10 push ups
5 rds + 2 cals
A: 245 (failed at 250 and the safety straps literally saved my life…money well spent!) B: opted for a slightly different stimulus: 1 Minute each with 16kg KB, no dropping the bell: 1-Arm Swing left hand Figure 8 1-Arm Swing right hand Figure 8 1-Arm clean and press left hand Slasher-to-Halo Lunge (hold KB in right hand. lunge forward and back with left leg) 1-Arm clean and press right hand Slasher-to-Halo Lunge (hold KB in left hand. lunge forward and back with right leg) *Don’t put kettlebell down during the entire time.* Oh man. It’s been a while since I’ve… Read more »
Bench – 115kg, missed 120kg
Metcon, 4 rounds with hspu’s to an ab matt
A. Bench
85# x5, 105×3, 115×1, 125×1, 135×1, 140×1
(heaviest I’ve done since my shoulder issues started…but no pain today)
B. AMRAP 10 min – 3rounds + 2 reps
5 Kipping HSPU – UB
10 dips (5 ring/5 stationary) – 3/2/5 all rounds
15 push ups – 10/5, 5/5/5, hot mess
30 DU’s – UB, UB, 27/3
C. GHD full ext sit ups x max reps in 5min – 99 (goal was 100+ but my ankles kept cramping)
D. 3 sets
Goat bag swings x 10 @ 31×1 – 16kg KB
Nice work all around Candy. That C is crazy
A. Up to 265, heaviest I’ve gone after shoulder rehab.
B. Subbed “Loredo”
6 rds
24 air squats
24 push-ups
24 walking lunges
400m
23:52
C. Shoulders and tris – DB work
Feeling sick today, not sure if I am really sick or it’s the seasonal allergy starting. I also had trouble sleeping last night so it was a day to forget
No spot for A so went with press up to 170
B 3 round and I wanted to die…
holy triceps, Batman! Really?! Bench max, and then HSPUs, ring dips, pushups in a metcon???
Congrats on the PR with the yoke!
Yeah I saw that combo in B and said, NOPE, I might need my shoulders the rest of the week!! Jealous of the yoke.
Let me know when you’re in Columbus! I’d love to share it!
Just a quick note on Part B…
If you hit muscle-fatigue and are unable to press in these movements, switch something out for a carry (Farmer, Suitcase, Sandbag, etc.)
After the workout, make sure to stretch your pecs!
Michele, this doesn’t apply so much for today’s wod, but I wanted to share since I’m eager to improve my lack of overhead/thoracic/shoulder mobility. There were some good stretches in here. If you have a recommended daily set of stretches or drills that would help people in my shoes out, could you share? I’m sure there already is some regimen on the invictus site somewhere. Here’s what I came across today:
https://www.catalystathletics.com/article/1922/Real-World-Overhead-Mobility-for-Weightlifting/
HIGHLY recommend MobilityWOD if you haven’t tried it yet. I drank the kool-aid a couple months ago and my hip mobility has gone through the roof.
It’s $10/month but there’s also a YouTube channel with some solid resources:
https://youtu.be/aY3W8AH0JA4
Smashwerx is also a pretty good channel if you’re strapped for cash
I will check this out. I need mobility asap
Thanks for sharing this link Nathan!
A. Up to 110.
B. Rx, 3 rounds + 58 reps.
Great job Michal!!
A) OT1.5M x 7: Snatch Grip Pausing Deadlift + 2 Hang Power Snatches + 3 Snatch Balances. In kgs: 45, 47.5, 50, 52.5, 55, 57.5, 57.5 What a way to start the day, I knew I didn’t want to get heavy into it as I was focusing more on form and good dip for the balance. Also trying to focus on good balance of the weight on my feet. B) EMOM 9′ squat snatch 1. 55 kgs 2. 57.5 kgs 3. 60 kgs My main focus for this was “don’t miss a rep”, I think the first attempt on the… Read more »
Way to put in the work man. Super productive day
thanks dude, you crushed it today as well
Holy Hell…I’m tired just reading all that…way to put in the weeks work in one day Jorge.
last night when I saw the programming i thought “how the hell am i going to get all that done????”, i’m still wondering how i did it
A.) up to 180
B.) subbed shoulder press with 30 lb dbs. 3 rounds plus 5 shoulder press
Not my strongest day. Be back with a vengeance tomorrow
Looks like a decent day to me!!