Warm-Up.
Pronated Hang x 30-60 seconds
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps
Followed by…
Spend 10 minutes cycling through Olympic Lifting Skills & Drills based on your needs with an empty (or light) barbell.
Here are some ideas:
Snatch – Snatch Pulls, Overhead Squats, Snatch Balance, Muscle Snatch, Tall Snatch
Clean – Clean Pulls, Muscle Cleans, Tall Cleans
Jerk – Press from Receiving, Jerk Balance, Tall Jerk
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar
Did all the warm ups and some snatch balance, OHS etc. also some HS walking. (This skill has gone on vacation. Looking forward to it coming back. )
A. ✅
B. Scaled to 165
13:34.
Ouch. DL UB (to my surprise. )
TTB 8/7, 8/7, 5/5/5, 8/4/3
Runs on Treadmill (definitely would have been slower outside.)
A. Done
B. Due to shortage of time, scaled to 200m run, 7 DL, 10 T2B 11:48
A. Done. Great warmup
B. 16:42. T2B could use some work.
Yesterday’s workout
A. Up to 215
B. 165×8 for bench press and rows
C. No time for this, but it was nice to get some work in after two long work/travel days.
Nice job Mike, same numbers i put up on yesterday’s workout. Feels good to get moving again after travel days doesn’t it?
Yes it does! Good job being smart on the metcon too.
A. Cut this short due to time constraints, focused on snatch
B. Done. Those Bulgarian squats twice in 1 week…?
C. 14:53 – air runner; 275 – all unbroken
Crushed it esp on the deads!
A) ✅Great warm up for deadlifts. Really enjoyed that.
B) 15:31 – subbed 400m row for run, did DLs at 205.
you really couldn’t add 70 pounds to the bar and Rx it?
Scaling to maintain intensity is encouraged mate.
Yep, Shaun is correct – we encourage scaling to maintain intensity over poor mechanics is what we encourage at Invictus!
Lower back has been pretty tender since straining it a couple weeks ago. No need to feed my ego only to further aggravate a minor injury.
Get in an epsom salt bath tonight if you can to help with your back!
Good work Hans!
So how do I know how much to scale? If 275 is super light for me should I go up in weight or go lighter to go faster? Sorry ya’ll I’m new to this stuff 🙂
Stay the planned weight and move the barbell faster and run harder.
A. Only had time for 1 set of this
B. 15:25 scaled to 155lbs. Holy grip!
Good job Anika!
Fast time on B!
A. Completed
B. 16 something – I can’t remember. I used 155 lbs for my deadlifts and those were plenty heavy for me!
A. 2 sets at Rx.
… those dynamic BSS jumps are nasty.
B. As Rx (except 15 – GHD Situps for TTB)
12:58 (6:00 mile pace, 6-4 Deads, UB GHDs)
Blazing fast! Great work chris.
Damn dude, that’s really moving especially at 275 for deads. Well done ??
18:46… run and 275 lb
Worked on muscle Snatch & tall snatch
A:✅ wow this was a good warmup for deadlifts
B. Subbed 500m row instead of run and scaled deadlifts to 235
Time – 18:07
This was way harder than expected, Cote was shot and had to take breaks between movements. Deadlifts and T2B we’re done in sets of 5.
A. Done
B. 15:19, had to switch to 25 v-ups in rd 2 for T2B. Need to find a solution to not slipping off the bar from sweat. Tis the season of looking like I jumped into a swimming pool with my clothes on ??
I use the Bear Complex gymnastics grips (carbon fiber texture) with a liberal amount of gym chalk and they do wonders for grip on the bar. Also haven’t had a hand tear in 2 years since using them (plus proper callous maintenance).
Have you ever used wrist bands before? They can help keep your hands from accumulating too much sweat!
I second Hans’ suggestion on the Bear Complex grips. It takes a little while to get used to them, but now I NEVER rip and can hold onto the bar forever! I am however, not dealing with the extreme case of swamp hands from heat and humidity that you are though! I live in a dry climate.
Good morning everybody..
A. worked snatch position
B. 14:25; scaled to 1000m assault bike and 225#. body was not into deads today.
B. Only 15:22 Runs – slow Deadlifts – 4/3/3 with small breaks T2B – 6/4/3/2 on each round. Running with a smoked core sucks! Note – I went off script on Monday (practicing some workouts with a buddy for an upcoming doubles comp) and had last night off because I just wasn’t feeling it. Decided to make up some of the last couple of days strength work.. C.2 sets of.. BSS from Monday @ 30kg Bench press x 8 @ 85kg Barbell rows x 8 @ 85kg 60 second rests between stations Completed. Only BSS were hard – legs were… Read more »
Nice job today, Shaun.
Great job today!
The runs might have seemed slow, but you pushed through it really well!