PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Take 20 minutes to build to today’s 1RM Shoulder Press.
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare results to June 21, 2021.
A. 110
B. 12min01
A: shoulder press
75×3
85×2
95×2
105×1
115×1
125×1 with a slight push
115×1 (new 1RM)
B:
400m run
21 kb swings @ 24 kg
21 Pull-ups (misread the WOD…)
16:48
Misread the WOD and did 21 pull-ups instead of 12… workout was killer lol
A. Up to 145. 155 is my pr
B. Done strict
9:10
C. 50 string ring dips
5:30ish
25 155 lb bench press
6:12
I was aiming to get to 50, but I was spent and needed to call it.
Wow..what a strict day Mike..outstanding! 9:20 for Strict Helen is beast!!!!
Thanks Candy! It’s all the work I’ve put in on strict pullups over the last year +. I finished each round in a max of 3 sets and 30ish seconds.
A. 95×5, 115×3, 135×2, 155×1, 165×1, 170×1
B. 9:25 Rx (treadmill runs at 8.1, 8.3, 8.3 mph)
Warm up was presses, lateral raises and front raises with 30#s. 3×10.
Strict press finished one rep at 165. 175 went up like 75% and then just froze. Which really pissed me off.
Workout was 8:24
Runs we’re 370m around the station.
Oh well.
A. 170lb shoulder press I think that’s a 10ish pound PR
B. As Prescribed 9:57
A. Up to 105#
B. 11:52
A – hit 140, failed 150… PR is 160 so woof…
B – Rx 10:19… 19 sec slower than my best time, but still getting back to metcon shape so i’ll take it
20 min Bench and shoulder press
Bench sets
5-185 5-195 5-205 5-225 3-245 2-365 1-275
Shoulder press sets
5-95 5-95 5-115 3-135 3-135 2-145 1-155
1-165 1-175
Helen
3rds
Run 400
21 Kb swing dual 25s
12 pull-ups
10:25
that’s sick work hitting those shoulder press numbers WITH bench – those double kb’s must’ve been fun, way to work that Rx into it with ahat u have
Thanks bud! Yea I hate not benching every now and then. Used to have bigger numbers but I don’t do many bro lifts anymore haha
For sure man it was a good one!
Warm up ✔ A. Take 20 minutes to build to today’s 1RM Shoulder Press. *edit 1st rep push press, 2nd rep strict press bc I don’t agree with multiple 1rep max presses* 15 reps@75lbs/10 reps@105lbs/6 reps@125lbs/2 reps@135lbs/2 reps@140lbs/1 reps@145lbs B. “Helen” Three rounds for time @ 12:50 400 Meter Run 21 Kettlebell Swings (25kg) 12 Pullups This was my first workout where I felt close to me again after my accident that left me in a coma for 10 days and 2 neuro surgeries dec 4th last year. I went from using a walker, to walking on my own, to… Read more »
What a story Justin…your accomplishments in less than a years time are remarkable!! So glad things are continuing to progress with Invitcus as well! Invictus is outstanding when it comes to allowing all of us access to their workouts and also giving us feedback from time to time.
Thank you Candy 😊 I def hit the TBI recovery lottery with a mix of stubborness and persistence, and I’m ok with that! Haha ☺
that is a ludicrously inspiring journey – keep getting at it
Happy for you man. Keep pushing and glad to hear your story!
Thanks for sharing a part of your story! It’s great to have you around. Keep posting!
Thank you all for the truly inspiring words, it means more than you think 💯. Long story short, I got in the accident 14 days after I returned home from deployment, was 200lbs of the best shape of my life, followed invictus my whole tour and loved it. Left the hospital end January at 165 lbs, but now filling back out at 185 lbs. Still got a way to go a bit but I’m just happy to get back into olympic lifts and tolerating metcons now 😊 I’ll def be trying and posting everyday when I can, I currently am… Read more »
no way, something like that is a great reminder, for me at least, to stop bitching at how painful the workout looks or about things in everyday life that ‘seem’ to be difficult
A. 70 kg / 155 lbs
B. 11:42 rx‘d
Wow those are some heavy strict presses Renato!
Thanks Candy.. 😉 I PR‘d my strict press today.. 😅🥳
1RM Strict Press-125#, down from 140# a year ago, but getting back up💪🏻
Helen-14:27 w strict pull ups
It’s always great to see gains..way to go for the Strict Helen Will!!
Thanks! Great job on the PR!
welcome to the decreasing 1-rm strict press club, we’ll get this next time
A. Shoulder Press 55#x3, 65×2, 75×1, 80×1, 85×1, 87.5 (f,f) B. Strict Helen – 11:16 400m Run – 2;07/2:20/2:10 (outside runs) 21 KBS @ 16kg – all UB 12 Strict Pull Ups – singles Splits – 3:45 / 7:27 ***36s PR from June 21, 2021…but I did do strict Helen in Jan with a time of 11:12 although I did the runs on the treadmill. Fairly pleased to only be 4s off from my best “Strict Treadmill Helen” time. C. 3 Rounds for Quality Rower Pike Ups x 8 Single Arm crossbody DB Deadlift x 8/side – 15#, 20, 25… Read more »
fantastic start to the wk! way to get that new helen PR!!
I just spent 5 straight days out of the gym… and this week im on vacation from work..which for me only means that I actually get to sleep (not going anywhere) so with all that my body and mind are feeling pretty good! Interesting how sleep deprivation affects the mind which in turn affects body functions. I truly believe sleep deprivation is a slow and painful death sentence!