PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
*Invictus Weightlifting Warm-Up*
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
*This is a warm-up / positional exercise, the focus is not on heavy weight.
Then…
A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
*The pause is a time to check your weight distribution! Make sure you are spread equally from front to back with even distribution over your hips. Chest up!
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push-Ups
9 Shoulder to Overhead (135/95 lbs)
12 Toes to Bar
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
Every 10 minutes, for 40 minutes (4 sets) for times of:
800 Meter Run OR 1000 Meter Row OR 45/30 Calorie Bike
20 Dumbbell Deadlifts
15 Dummbbell Front Squats
10 Dumbbell Push Press
5 Dumbbell Hang Cleans
Choose a weight that you would be proud to perfrom this workout unbroken with on the first round.
I’m here Michele! ?
A1. 95#/105/115
A2. Sets 1-3: 125# sets 4-6: 130#
B. 3+25 with khspu with a plate AND an abmat under my head ? These have been a real sticking point lately… 2 reps away from 4 rounds darn it!
Yay! I was getting worried…
Yesterday’s workout
6 strict c2b and 6 strict ring dips
50 ft wall run
List
B. Metcon Rx
I got timecapped with 6 pull-ups to go and finished up asap.
I was busting it the whole 12 and couldn’t fit it in. All pull-ups were strict.
Nice work getting it done Mike!! ?
Yesterday’s
Did some of the practice gymnastics then:
1. 6 RMU with feet on box.
2. 60’ x 3 – the 3rd round took 3 min.
3. Tuck hold on rings. Accum 60 sec
B. Super aggressive time cap IMO. Was busting and got to the pull ups with only 5 sec left. Finished anyway. 12:33
PU – 17/3, 14/6
Great work Janelle! 12 minutes was rough on that one. You finished it up though 🙂
Well done!
I agree on the time cap. I actually gave my workout partner a 14-minute Cap before re-reading this.
Birthday yesterday Michele but managed to train anyway. Bit of family time today so did 20km of single track on the mtb with my 8yr old son and he loved it ?
Away in ?? for another 3 weeks and then the kids aren’t back to school till mid September!
Back into it tomorrow morning ??
OMG!! Happy birthday, Al!!
Thanks Michele ??!!
Happy birthday!
Thanks Mike ?
3×5 press in split position
95-115-115
Emom 6 min split jerk
2-135
2-165
2-185
1-215
1-235
1-265
Amrap 9 min
6 shspu
9 shoulder to overhead 125lbs
12 ttb
5 rounds
Great WU! Press in Clean done about 3/4 way down using PVC and 35# BB for last 2 sets Tall Jerk done using PVC, 35#, 55 A1. Push Press in Split Jerk Position x 5 – 35#, 55, 65 (will start heavier next time and can go heavier) A2. Split Jerk – (forgot about the pauses…oops) 85# x 2, 115×2, 115×2, 125×1, 130×1, 130×1 (sets of 1 slightly over RX) B. AMRAP 9 min – 3 Rounds + 3 reps 6 L-Sit DB strict press @ 30# DBs – UB, 4/2, 4/2 9 Shoulder to OH @ 95# – UB,… Read more »
Awesome work! I look forward to doing this one tomorrow. Did you just get the leg press machine? That was always my favorite part of my college lifting days!
It’s not a “real” leg machine…it’s a Smith Machine where the BB doesn’t come off the rack, but runs through tracks…definitely not intended for the legs, but it works quite well actually. I’ve had it in my garage gym for years…but I don’t like using it because I prefer the BB to be free of the rack. Lots of people tell me I should do bench on it because it’s safer since I don’t have a spotter…but I don’t like that I have to twist the bar to get it to unhook from the safety slots, and again…I want my… Read more »
Makes sense. I don’t like using smith machines in hotel gyms for the same reason. I’d much rather have the barbell coming off of the rack.
“Rest” on rings is so sneaky! Great job!
It sure is….
Where are all my peeps at these past couple of days? Is it because the kids are back to school this week? Let me know where you are!
Teaching coaching and parenting. Feel like there’s little time. Been getting work in during a 30 min window before our athletic period. Trying to do my best with the time. I’m super wore out haha
Took yesterday off. (Wed is my usual off day) but back today. ?
Yesterday was an unexpected rest day!