PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Hold bottom of Air Squat x 60 seconds
Followed by…
Invictus Weightlifting Barbell Complex (with empty bar):
5 Deadlift, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats, 3 Sotts Press
3 Squat Cleans, 3 Split Jerks
*Every new line means take a short break before moving to the next movements
Then…
A.
Every 90 seconds, for 4:30 minutes (3 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 3 sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45-Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Complete as many rounds and reps possible in 4 minutes of:
7 Burpee Dumbbell Deadlifts
7 Push Ups
14 Dumbbell Deadlifts
7 Push Ups
Rest 2 minutes and repeat for THREE total sets
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!
13.6 mi. MTB ride in evening
1. 45-50-55.
2. 165-175-185. Based it off 205. Probably could have gone heavier but then I had a little ego check.
3. 13:42 8/7 for both T2B and SHSPU
A. Up to 215# – heaviest for me in a while
B. 13:31 – cardio disappeared after 2 weeks off; I have work to do!
Welcome back!
185-190-205 for split jerks
12:26 for the workout, with Pike HSPU.
Rows were 1:48,1:50,1:54
A. Done as PC and split jerk: up to 90% ~ 225#
B. 12:02 Rx. T2B broken in 5s due to sweaty grip. SHSPU U/B.
Nicely done. Super impressive on the HSPU. 🙂
A. I attempted it, but I don’t have shoulder mobility to get close to squat depth.
B. Push jerk 2 reps at the same %
165, 175, 175
C. Scaled HSPU to 44 lb kb z press
10:32
D. Blog core workout 2
A) did yesterday’s overhead squats up to 145#
B) did yesterday’s front squats based on 285# max, did 9 reps at 80%
C) 3 rounds for time
500 m row
15 t2b
15 hspu (one ab mat)
10:45
WU – Done A1. Squat Jerk x 3 – 35#, 45, 55 ***I’m right there with Chris..getting good depth, but not a very flat steady foot…more on the inside of my feet. A2. Split Jerk x 2 – 85#, 105, 115, 120, 125, 130×1 ***Super surprised I didn’t get the second rep at 130…these all felt great and went up fairly easily B. 3 Rounds for time – 13:29 Row 500m – 2:15/2:15/2:17 15 T2B – All UB kipping 10 L-Sit BB 90 degree strict press @ 65# – UB, UB, 5/3/1/1 ***Actually didn’t even realize it was supposed to… Read more »
Squat Jerk: 65 x 3 (2), 75 x 3…. getting good depth… not steady on my feet / not keep weight in heels…
A) Split Jerk: 135 x 2, 155 x 2 (5)… felt some Left shoulder pain during eccentric portion of movement
B) 12:21 Rx
R1 – 1:55, 15 unbroken kipping, 10/5
R2 – 2:00, 10 unbroken kipping / 5, 10/5
R3 – 2:02, 8 unbroken kipping / 7, 10/5
Hope the shoulder is ok!
Emom 1:15 split jerk
2-135 2-175 2-185 2-205 1-225 1-255 no misses
4 rounds for time all unbroken
250m row
10 TTB
8 SHSPU
9:11
Unbroken for the win!
A. No Squat Jerk/Sub Strict x 10 45 due to knee: 45-65-80
No Split Jerk/Sub Push Press: 95×5-115×5-135×4-155×4-175×3-185×1
Based off feel, not %’s. =-(
B. 9:04 Rx
Found a nice gym to train at here in the south of ?? for a few days before heading back home. Warmup done A. Squat jerks x3 3 sets 30, 40, 50kg Never done these before and they felt good, next time I’ll have to start with a heavier weight. Split jerk x2 6 sets 72.5kg 77.5 82.5 B. FT 3 rds 400m run 15 TTB 15 HSPU’s 10’30 Had to sub in 400m run as someone was on the only rowing machine in the gym for ages! Had a 40m transition between the cardio area and weights so bit… Read more »
It seems like you’ve been on vacation for months! Hope you had a wonderful time with your family. How’s the broken winged one doing?
Thanks Michele, yea it feels like we’ve been away for months!!! (2 to be exact!) Ready to get back home now to be honest, done with the weekly pack up and unpack!! Our Nemo is doing fine thanks, cast coming off in 2 weeks, just frustrated she can’t climb trees, swim and do general kids stuff!!