Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
Then…
A.
Take 25-30 minutes to build to today’s 1-RM Deadlift
B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)
A. 440
B. 8 complete rounds,
Ub
A) 28 minutes – 285lbs
B) 2 1/3 rounds in 8 minutes
C) Lat pull downs – 2 sets/8/12
D) external cable rotations – 2 sets of 10
A. 375, failed at 400
All DOG
B. 6+16
this was a sweaty one!
Crushed it!
Took a hiatus from invictus. Followed randomly but I needed a change, was training for a spartan and the Military demanded its blood sacrifice… I my time and soul.
Still training for two upcoming spartans in CA but trying to return to more invictus and add runs in, and hold myself accountable not to let the military run 100% of my time …
A. Worked up to 240# which I take when I haven’t been consistently lifting in a long time. Felt solid.
B. DB hang clean and jerk at 20#
4rds + 8
Finished 5 rds at 9:15.
Welcome back Bri! Well done!
A. 425#. Maybe another ~25# in the tank but back was sketch.
B. We don’t have 55#s. Used a 50#.
6 rounds even
A.
125, 145, 165, 175, 195, 205, 225, 235, 245, 255, 265, 270 – stopped there because I started rounding my back. This is a 20# PR. But to be fair I haven’t teated for years because my mechanics were poor and I am not interested in injury.
B. 6 + 8 pull ups RX. Ouch! That hurt! My left arm is so not as coordinated as my right! Broke the last set of c&j L because my arm was failing. Everything else was UB.
Awesome day!
That’s an incredible day Janelle! Strong in the deadlifts and fast on B!
A) Built up to 350# which is the highest I’ve gone in a few years due to a nagging hip issue!!! Best lifetime lift is 405# so I’ve just been slowly reworking it and never pushing too far. B) 5 Rounds + 2 Pull-Ups just kept moving with everything unbroken and trying to keep it to only a few breaths between pull-ups and DB Clean and Jerks Felt really good overall and feels even better to jump back into Invictus WODs!!! Life has been getting crazy so I wasn’t necessarily following a specific program but am looking forward to sticking… Read more »
A. Deadlift x 1 175, 195, 205, 215, 225(f,f) B. AMRAP 8 min – 4 Rounds + 16 reps 8 strict pull ups – 4/4, then singles remaining rounds 8 Left SADBHC&J – UB 8 Right SADBHC&J – UB ***Short rest between arms C. Buy in Max weighted GHD supine hold @ 25# – 55s 2 Rounds 25 standard sit ups 25 side plank reach throughs (each side) 25 Rev crunches 50 Russian twists @ 15# Buy out Max weighted GHD prone hold @ 25# – 1:20 D. Max HS Hold with heels on wall only – 3:06 (30s less… Read more »
Well done all around!
A. Up to 285#
B. 6 rounds on the nose!
Outstanding work Anika!
You too Candy! Nice job on the strict pull-ups. I dislike strict pull ups very much ?
A. Deadlift up to 465
B. AMRAP 8m
8 strict pull ups
8/8 single arm DB clean and jerk #50
6 rounds + 4 pull ups
Line em’ up knock em’ down kinda day – well done.
Thanks, morale was low to start today so it get good to get something in.
Yeah…what Chris M said with an additional HOLY HELL JT!!
Wow, your strict pull ups are as fast as my butterfly. Super impressive!
A. Deadlift
OT2M: 1 x 225, 275, 315, 365
OT3M: 1 x 405, 430, 450(f), 450(f)
… 450 broke the floor but couldn’t keep form so bailed.
B. As Rx (w/ strict pull-ups)
4R + 12
… broke the pull-ups 4-4 (SUP-PRO) … UB HPC+J
A. 5x 6 romanian dl @100, 10 weighted ghd raise 10 kg.
B. 5 rds with 20 kg db
Squats / CFI plus (home alone) 1000 m row WU 2 rds -Xs/Ys band stretch (concentrated on pulling shoulders back) -banded squats stretch – rotator cuff stretch /press -High Knee skips (driveway) A.Squats (deload) 5×10 225/235/255/265/275 B. 8 min AMRAP 8s 8 pullups (strict) 8 DB Hang Clean Press right (45) 8 DB Hang Clean Press left (45) 8 squats 8 pushups Results 3 rds + 4 B1. 30-20-10 Pushups Air Squats Situps Jumping Jacks Results: 4:34 This was just what a deload week called for. Last two sets were not too heavy but heavy enough to work and get… Read more »
A.
Deadlifts – Worked up to 220kg. 15kg off a historical PR (and what I have done for 5 reps before), but still the most I’ve done in 3 years. Pretty stoked!
B.
Used a 22.5KG (50 pounds) DB
5 rounds + 8 pullups + 5 DBCJs
Pullups held me back. They were taking about 30 seconds each round! DB UB each round
Awesome on the deadlift!
Hey Coach! Hope you are well. Question for you … what’s your thoughts on supinated vs pronated grip pull-ups? I’ve started to 50/50 the grip as I noticed I was SUP biased over the last number of (hmm) years … given that you coached me into DOG deadlifts (exclusively) wondered if you had any thoughts on the upper appendages … Cheers.
Great work all the way around Shaun! Did you do strict pull ups?
No :s. I’m that bad at pullups!
Monster Sized DL Shaun – super impressive.
Great work Shaun!