PERFORMANCE
Warm-Up.
Two sets of:
Burpee x 5
Waiter’s Carry (Single Dumbbell Overhead) x 50 feet per arm
Followed by…
Two sets of:
Dumbbell Cossack Squat x 10 (5 per side, hold dumbbell by both heads)
Single-Arm Dumbbell Push Press x 10 per side
Then…
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24″/20″)
Introducing our newest location…
I’m a day behind.
A) 95-115-135-145-155- failed 165
B) 9:30 pistols need improvement but happy I stuck with them
A: 135, biggest weakness in movements for me
B: 8:38 (slight supported w/ rings pistols, at 255# not my favorite movement)
A: 3RM: 150lb
B: 9:55
A. 95-115-130-140-150-155(only 2)
B. 9:52 Rx
A. 95-105-115-120-122.5×2-122.5×3
B scaled to cossack squats, 24″ box, 50# DBs 10:07
A. 65#x3/75×3/80×3/85×3/90×2/95×2
B. 9:54 with banded pistols.
A. Shoulder machine work
B. 7:36 w/50’s lbs
Is the DB Push Press using 1 or 2 DBs?
2
A) 95/115/125/130/135/135
B) Rx 2:09/4:33/7:10/10:25/12:56
A. Unsupported Seated Strict Press – 55×3, 65×3, 75×1, 70×3, 70×3, 75×1
***Just kinda hit a wall at 75#
B. 5 Rounds for time – RX – 8:35
12 Alt Pistols – all UB
9 DB Push Press @ 35# – all UB
6 Burpee Box Jump Overs – all UB
***25s PR from March 2020 (in 2020 I used 30# DBs but did 12 reps)
Nice Candy!
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
30-35-40-42.5-42.5-42.5kg
B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24″/20″)
10:02
Incline bench, 5×5 @ 175 & 185 (meh…)
Did yesterday’s metcon, RX
1200m run, 60 KB swings @ 53#, 30 PU
800m run, 40 KB swings @ 53#, 20 PU
400m run, 20 KB swings @ 53#, 10 PU
Time: 20:50
M55
Press 135
WOD. Subbed 35lbs. 10:27
DC!! Congratulations to the Invictus family and all of your success and accomplishments! I remember joining back in 2008 at the San Diego downtown location and even the colors were black and red. I was a member for about eight years until professional life grew and changed. While I am a home garage gym rat now, I still to this day follow the Invictus programming. The coaches and people in this community are some of the best grouping of people and I look forward to seeing all the big things you will accomplish.
Again, congratulations!!
-Nick
A.
95×3, 115×3, 120×3, 125×3, 130×2, 125×3
B.
11:10
Been challenging myself to push pistols faster, string multiples together rather than singles.
Great work Lee..way to push yourself. I’ve learned and still push to “perfect’ that the straighter the front leg is and the further you reach out with your arms the more balance you will have. I also try not to over think it..if I don’t set my foot and drop my butt right away my brain tries to turn on (and that’s never a good thing for Candy). The faster I do them the better I am at them.