performance

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Then…

A.
Every 90 Seconds, for 3 minutes (2 sets):
Press in Split Jerk Position x 5 reps

B.
Every 2:30 minutes, for 15 minutes (6 sets):
Split Jerk x 2 reps

*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

C.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
15 Pull-Ups
15 Push Presses (115/75 lbs)

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H James
H James
October 22, 2021 12:47 pm

A. 115
B. 165
185
205
C. 3 + 22 RX

Chris
Chris
October 22, 2021 9:26 am

A)
95
105

B)
150
160
170 – hit 3 of 4 reps

Movement quality broke down at 160#; perhaps warm up with 135#

C)
Scaled to 95# and 15 cal row

3 Rd’s and 25 of 45 reps

Last edited 2 years ago by Christopher Capozzi
Logan Harris
Logan Harris
October 21, 2021 6:41 pm

A. Done with 115, 125#
B. 205,215,215,225,230
C. Subbed 53# KB swings for pull-ups. 4 + 20. Did a pile of pull-ups yesterday.

Luke Tipton
Luke Tipton
October 21, 2021 6:23 pm

A. Press in split x 5
125, 145

B. Split Jerk x2
210, 215, 225, 225, 240, 240

C. 4+24

barefoot squatter
barefoot squatter
October 22, 2021 8:59 am
Reply to  Luke Tipton

Elbow is apparently good!

Luke Tipton
Luke Tipton
October 22, 2021 9:38 am

Yes. Everything feels pretty healthy, just need to get the fitness level up a bit. Work and kids sports can take a toll on the weekly workouts sometimes.

Great job on Helton BTW. I like the idea of breaking the squat cleans into 3’s. Sometimes the larger sets put me in a hole that is overwhelming.

Mugu
Mugu
October 21, 2021 3:41 pm

Had a nice 10 days off
Good to be back.

Split jerks
6×2
205
215
225 (failed the last jerk)

Workout was done with the full work crew

So we broke it into a EMOM
So 4 full rounds RX

Eddie
Eddie
October 21, 2021 2:52 pm

First day back after a long break for various reasons, some valid and some not. 44 years old and 25 lbs overweight from my peak of when I was working out at Invictus 6 days/week probably 7 years ago at this point. I have a lot of respect for all of you that can stay consistent long term, especially if you have young kids (we have 5, 2, and 1 year old). I’ve gotta make taking care of myself a bigger priority for my family, even if it is a little selfish at times, to be a better father and… Read more »

Jeremy Hammock
Jeremy Hammock
October 21, 2021 1:11 pm

Been sick the past few days
Modified

Emom 2 min split jerk
2-225
2-225
2-255
2-255
1-275
1-275

3rds
15 pushpress 95lbs
15 pullups
4:49

Last edited 2 years ago by Jeremy Hammock
barefoot squatter
barefoot squatter
October 21, 2021 1:43 pm
Reply to  Jeremy Hammock

insane, even having been sick u split jerk my front squat numbers… hell, i’m not sure i can even front squat 275 rn haha – feel better

Jeremy Hammock
Jeremy Hammock
October 21, 2021 9:24 pm

Thanks man! Haha I may be better at that but you get me a lot on other things!

Last edited 2 years ago by Jeremy Hammock
Candy Olkey
Candy Olkey
October 21, 2021 12:48 pm

Yesterday’s HELTON!! Was going to save for Sat, but it’s only going to be 50* on Sat and today was sunny and 70*…get it done Candy!! Warm Up ✔ I usually go for a much more involved warm up/mobility…but that was just going to prolong the misery..so..on with it! 3 Rounds for time – RX – 41:37 (13:05 / 14:25 / 14:07) 800m Run – outside (4:35 / 5:00 / 5:10) 30 DB Squat Cleans – 6/6/6/4/4/4, 6/6/6/5/4/3, 4/4/4/4/4/4/6 30 Burpees – 10/10/10, 15/15, 10/10/10 ***3:00 slower than in Jan..but ran on the TM in Jan. DBSC..more like DB swing… Read more »

barefoot squatter
barefoot squatter
October 21, 2021 1:42 pm
Reply to  Candy Olkey

nice work and smart to get that in today before the temps dropped. earlier this wk i had a taste of that unpleasant cold air running throat burn. love that u were able to summon the energy to bang out the 6 reps to finish off the last round of squat cleans. how do u remember ur splits tho? i’ve had to mark off on a notebook nowadays to keep from losing count.

Candy Olkey
Candy Olkey
October 22, 2021 9:56 am

Thanx BFS! I remember splits and counts when I have a piece of chalk close by to scribble on the mat. I also have a table with my clock and radio close by. So if I’m just running back in the door or something I scribble on my workout paper. Yes..I print everydays workout and then I keep all kinds of info on that paper about the workout. That way this insane record keeper can record some things on invictus and btwb..and have other nonsense on my paper to look back on. Yes I have a box full of them…since… Read more »

barefoot squatter
barefoot squatter
October 21, 2021 12:36 pm

A:
165#, 170#, 175#, 180#, 185#, failed 2nd rep of 190#

B:
Was only able to pull off 1 round in about 2:00 (done with 27 KB Sumo Deadlift High Pulls @ 50#) before daughter called needing me to bring her snack to school for before practice… can’t say I was that upset cuz for 1 round I was breathing quite heavily…

Candy Olkey
Candy Olkey
October 21, 2021 1:30 pm

Nice work BFS…sometimes those unexpected interpretations are a godsend. This one a little tougher after yesterday’s Helton? I’ll give it a whirl tomorrow..just not sure how much leg drive I’ll have….😱

barefoot squatter
barefoot squatter
October 21, 2021 1:47 pm
Reply to  Candy Olkey

i’m a little disappointed to say i may have smiled when she called to tell me what she needed haha – legs were surprisingly alright today, but i did do with barbell yday, so i’d imagine that’d make a difference over the course of the 90 reps to play into today. but u absolutely have this

Blake Shealy
Blake Shealy
October 21, 2021 7:16 am

Y’all love you some jerks & snatches.

Did yesterday’s “Helton.” (maybe I SHOULD have done jerks… 🥵🥵)

3 rounds:
800m run +
30 db squat cleans @ 50#’s
30 burpees

33: 14

barefoot squatter
barefoot squatter
October 21, 2021 7:53 am
Reply to  Blake Shealy

haha yea that was def a good one – can’t wait to see u split jerk more than my squat numbers tomorrow

Blake Shealy
Blake Shealy
October 21, 2021 11:29 am

These oly lifts are my weak spot. They aren’t bad #’s, but I’d def still learning. TBH, I’m still working on mobility to even do snatch’s, haha

Al F
Al F
October 21, 2021 8:02 am
Reply to  Blake Shealy

Amazing time Blake, u smoked it!! 👊

Luke Tipton
Luke Tipton
October 21, 2021 8:40 am
Reply to  Blake Shealy

Nice job Blake. Helton is tough business.

Candy Olkey
Candy Olkey
October 21, 2021 12:49 pm
Reply to  Blake Shealy

Holy beast mode Blake!! Outstanding work 👏💪

Al F
Al F
October 21, 2021 2:21 am

Warmup done ✅

A. Press in Split jerk position 2×5 @55kg

B. Split jerk x2
1-2 72kg
3-4 77
5-6 81

C. AMRAP 12 mins
15 cal row
15 pull-ups
15 push press @52kg

4rds

Thought I may manage a bit more but didn’t feel like I had a lot of juice in the tank at 0600 this morning after yesterday’s ridiculousness!!

Last edited 2 years ago by al fraser
barefoot squatter
barefoot squatter
October 21, 2021 7:51 am
Reply to  Al F

Way to still get this done – yea, the soreness and tightness is very real today

Al F
Al F
October 21, 2021 8:03 am

Thanks BFS, yea was def just a matter of getting through it this morning!

Candy Olkey
Candy Olkey
October 21, 2021 12:52 pm
Reply to  Al F

Sorry to disappoint yesterday..but got some Helton in today. Pretty slow..but I did it and I feel pretty darn good (right now…tomorrow maybe another story)
You kicked some A$$ yet again today! Thank goodness you are back setting us all up for success with your outstanding work each and everyday Al!

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