A.
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups
B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111 https://vimeo.com/147133774
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)
A. Bryan (155#, 36″ max width, 15# plate) – 16:45.
B. Bryan (35# db Z-press, 10 T2B) – 35# x 8 all reps, T2b – 10, 7/3, 7/3.
Humbling day after a few pleasing performances recently…
A. 16.13, scaled PCs to 165 and SHSPUs feet on a bench. Upper body press endurance is awful!
B. Z-Press felt good with 22lbs dumbbells. Struggled to control the descent on TTB, was more like 2110 with straight legs
A. 5:52 RX
B. 40 dumbells, wasn’t heavy enough
A. deadlift strenght programm week3 day 2
B. 40,30,20,10 GHD, Box jumps 11:20
A. 10:49. PC was brutal. Did groups of 4. Subbed weighted dips w/25 lbs for HSPU.
B. Used 40lb DB. Missed the tempo for T2B
What does it mean when it says “3 sets of each”? I understand that every 2 minutes i should be doing a set of station 1 and 2 for a total of 6 sets of each in the 12 minutes
You should have done station 1 (min 1&2)…station 2 (min 3&4), station 1 (min 5&6)…station 2 (min 7&8)…and so on
ahh, got it. Thx.
A) 11:30 Rx
B) 35# DBs
Let’s just say that 3s lower was more of a 1s lower…..
A. 10:06
B. Humbling
A. 15-12-9
115lb single arm cleans
SHSPU
11:27
Didn’t rush the cleans. Not suppose to drop the bar at work and the Chief hadn’t left yet
So tried to keep them in sets of 3 and didn’t want to get sloppy lowering them.
The HSPU were the best they have ever felt. Actually did strict for most reps. (12 in rd1, 9 in rd2 and 5 in rd3). 6 weeks ago I would not have been able to come close to hitting any of that. Thank you Invictus for this program!
A. Scaled PC to 155#. Scaled shspu to feet on 48″ box height (last time used 30″) PC 8-4-3/ 5-4-3/ 4-1-4 Shspu 9-6/ 7-5/ 6-3 Score: 10:47. Not exactly my wheelhouse. PC took longer than I expected, had to take lots of rests. Can’t drop the bar in my gym either so I go TnG instead of doing singles and dropping. Shspu felt challenging and good. Looking forward to bringing them to the wall soon B. Z press: 25#-30-30. Hard for me to get into position with bad shoulder mobility so I used an abmat under my butt and kept… Read more »
WHAT??? You didn’t build that gym so that you were able to drop your bar?? That place is phenomenal…I can’t believe you don’t drop your bar. On another note…GREAT work today!! Way to grind out a part C!
It’s kind of a long story. I had the structure built solid with the intent of dropping the bar of course. The guy who designed it assured me there would be no issues and that it will be rock solid (100lbs/sqft which is gym standard instead of 40lbs/sqft for a regular floor). I also used 2 layers of plywood 3/4″ under my 3/4″ rubber mats. It’s possible for me to drop the bar, and should be solid enough. When I drop significant weight (<100lbs) from rack or OH though, it creates alot of shaking. I'm kind of scared that in… Read more »
I was just trying to give u grief because ur gym looks amazing and mine is just ur basic “garage gym”. I didn’t drop my bar for the first year because I had no rubber flooring or bumper plates…u know what 100+ #s sounds like when dropped on concrete. .lol!!
Yeah I still felt like explaining because it is a little odd lol… and it does make me a little mad that I can’t just drop the bar at will! But oh well… And you should be proud of your gym!! You have all the tools required to keep you working hard and that’s what matters 🙂
A. @155. 7:51. Ouch
B1. 8×30 all rounds
B2. 8 all rounds. Tempo closer to 1110
A. 12:10 @ 125# & Box HSPU, heaviest PC I’ve done in a WOD. Wasn’t sure what time frame to aim for, but did the PC in sets of 3, 2, and 1 at the end of the round.
B. Bent legs, did the tempo as best I could. Was surprised I did them as well as a could. A few no reps in there not quite touching the bar.
Z press all at 20# to keep form, no leaning back!
A. 9:39 rx’d. PC & HSPU broken up by 5/5/5, 6/6, 5/4 all fast singles in PC. That was a tough one for me.
B1. 3×8 with 30# db @ tempo
B2. 3×8 as close to tempo as possible. That was “fun”
A. 17:37. And the scale all the way back to 155 pound and still felt super heavy.
B. 85 on z press. I have to be super careful with my lower back for the next couple weeks
A. 135 lb power cleans
Modified hspu on bench
7:15
B. 3×10 zpress 44 lb kb
3×10 strict ttb this was super hard to try to keep the tempo. It was all broken up after the first 3-4.
C. Work on double unders
A. 100# (80% of 1RM) PC + SHSPU – 5:29
B1. 20#, 25#, 25# DB Zpress x 8 @ 2111 (had to break up the last set..R arm was whining)
B2. ST2B x 8 @ 3110 (all broken up..legs as straight as possible…3 seconds may have been stretching it after the first 3-4 each set)
C. Nap Time!!
Blazed through A as expected!!
I wouldn’t say blazed….I probably should have used 105 or 110 on PC. But to my surprise the SHSPU were kind of a mess. I really really wanted to just kip them…would have been WAY faster…but I took the hard road.
the hard road is the ONLY road
Way to go!
A: 115# power cleans and abmat SHSPU… 11:08
B: Rest… shoulders smoked
Today I did only A part from today’s WOD because I didn’t have enough time and also I decided to do four sets of Back Squat before Apart:
1) 82,5kg x8
2) 82,5 x9
3) 82,5 x9
4) 82,5 x9
A:
Strict HSPU subbed for Standing Two-Arm DB Press (10kg in each hand)
Barbell:50kg
Time: 8:53
A. 15, 12, 9 Pwr Cleans & Strict HSPU’s
5:50
(Only 95#’s for Cleans and modified the HSPU’s)
B. 15# DB’s
8 strict t2b
Snatch lift offs/Snatches from Tuesday…
A. 55/60/65/70/75/80/85/90
A. 155# SHSPU 16:58
I really need to do a better job scaling and not let my pride get in the way. Held on to the SHSPU way to long
B. Single arm KB Z press 30#
ST2B done