A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds
B.
Six sets for max reps of:
30 Seconds of Thrusters (95/65 lbs)
Rest 30 seconds
30 Seconds of Box Jump-Overs (24″/20″)
Rest 30 seconds
A. 22kg DBs // 9 7 5 pullups
B. 7 7 7 7 9 9 thrusters and 9 10 10 10 10 10 box jumpovers per round
1 day behind A. DL: (dead stop @bottom of each rep) 5x 245# 255 265 275 285 These felt good and pleasantly surprised with how I was able to perform with a dead stop (regular 5RM is 295) RD @2111: 10-7-7-6-5 B. AB 40 cal Run 800m Row 1000m Score: 11:19 AB took 2:51, way too long… lost steam after 20cals then it was a hard grind Ran on treadmill close to top speed but didn’t have much more in the tank anyway Row took 3:56 which is good for me considering what came before. Overall I’m pleased with today… Read more »
That’s great work on short sleep! That row….way to push it!
A) 53# KBs and 12/8/7 for strict pull-ups
B) 14/13/10/8/8/8 for thrusters Rx
14/13/11/10/10/12 for BJO Rx
C) Pray for Teddy
A. 35/7, 45/7, 45/7
B. 10/12, 9/12, 9/12, 9/12, 9/12, 9/13
Something is wrong. I can’t fight for reps or push through. May be nutrition, rest or both.
A. One of my competitions coming up teased Curtis P complexes (power clean lunge lunge push press) so I subbed those.
Curtis P 3×5 #185
Strict pull ups 14,11,10
B. 6 rounds
30s thruster #95, 30s rest, 30s BJ over “24, 30s rest
10/13,14/12,11/13,10/14,10/12,11/12
A1. 53lb kb’s x20 steps
A2. 17/9/7. Fell off a cliff on those!
B. Rx’d 12×6 thrusters & 10/6 box jump overs
That was a killer. I fought every rep in the second half.
Yesterday’s workout
A1. deadlifts 275×5, 295×5, 305×4, 315×3, 325×2. Previous 1 rep pr was 315
A2. Tempo ring dips 8, 8, 7, 7, 6
B. 30 burpees (1:29)
800 m run (4:22)
1000 m row (3:32)
Time 9:23
A1. 20kg kb’s for all sets
A2. 8-10 ea set
B. @75, 11/10, 11/10, 11/10, 11/10, 11/10, 12/11
C. 3 sets of 15 ghd/1 stair run(4 flights)
…yay rest days
A. 60 lb DBs // 10,8,6
B. 9-13 thrusters and 12-13 jumps per round
A
Me: 45# dbs for lunges, 12,10,8 for pull-ups
Misses: 20# dbs for lunges, 6,7,6 for ring rows
B
Me: 15,10,12,12,12,12 thrusters @95#, 12,10,10,10,10,10 24” bjo
Misses: 7,7,7,7,5,5 thrusters @65#, 9,9,9,9,9,9 20” bjo
A. 45# DB, 8 – 8 – 6
B. Around 12 for each.
A. 50# DB, 8-8-8
B. Thrusters 10-10-10-10-7-7 RX
BJO 11-10-10-10-10-10
A. 16kgs x 2 DBS
Pull Ups 7, 7, 5.
B. 35kgs 24″
12/8
12/8
10/7
10/7
8/7
8/9
A.) 55 lb dbs. 9, 8, 8 on dead hang pullups
B.) 80 lbs. (9/13) (9/12) (9/12) (9/11) (8/11) (9/12)
Thanks Invictus for a great week of training. When I started doing these workouts about a year ago I thought the numbers people were putting up were a bit unachievable for me. In the last few weeks ive noticed that I’m beginning to at least keep up somewhat. Feels good to be making progress. Everyone have a great weekend!
You should be proud!! Awesome work today
Done
A1. 45/45/50
A2. 10/11/10
B. 117 MR w/ 75# Thrusters
11 Thrusters UB Rds 1-4 & 6 lost balance Rd 5/8
9 X 6 BJOs
Prayers for Teddy, his family & community
A1. Walking Lunges x 20 @ 35# plates, 40#, 45#
A2. Max Strict Pull Ups 8/6/6 (my grip was gone after holding those plates for the lunges)
B. Thrusters/BJO
14/17
12/16
12/16
10/14
10/15
10/14
C. 3 Sets
10 – GHD sit ups @ 3131
10 – Roll to Candlestick
20 – V-sit 14# WB twist
10 – side plank knee to elbow (each side)
10 – Laying down leg lifts @ 5050
D. 5 Min weighted march
E. Prayers for Teddy!!
Holy smokes, great job on B!! Another awesome day of work Candy
A. 45 lb kb. X 3 rx. Pu: 9/7/6
B. 9/8/7/6/6/6 thrusters rx
12/11/10/9/12/10 box jump overs
C. Pray for Teddy.
Hey guys, To put it lightly, this week has been pretty tough. Living in northern California, we had to evacuate from our little home here in Redwood Valley. It was 1:10 am late Sunday night when I woke up, and I knew something was unbelievably wrong. When I looked outside my kitchen window, their was fire surrounding all three sides of my house (see pic). I have never moved that fast in my entire life. Miraculously, my wife, our little baby, and even our house was spared. Unfortunately, so many of our neighbors lost their homes, some lost their lives,… Read more »
My prayers are with you Teddy. Glad you and yours are safe!
Stay strong Teddy. Glad you and your family are safe.
Thoughts, prayers, and hugs go out to all of you!! We are all here for you…many of us a long ways away..but would do anything to help out if needed!!
My thoughts are with you and your family Teddy, stay strong my friend and thanks for sharing
Oh my gosh! What a nightmare. So thankful you and your family got out safely. Praying for you!
Glad to hear your ok. My thoughts are with you and your neighbors.
My family and I send prayers to you and your family and everybody living in that region
Take care Teddy.
Take care of the wife and little one. They are what matter most. Ill be thinking of you.
Praying for you and your family. Thanks for sharing.
Teddy – sending good vibes your way.
A. 25# DB’s for lunges.
Subbed 3 Kipping pull ups with 3 sec negatives since my strict pulls are on hiatus.
B. 55# thrusters 12/10/9/9/9/10
BJO’s 12/10/9/9/10/13
Started my BJO’s facing the box for the first 3 sets then switched to side facing.