Gymnastic Skills & Drills
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Two sets of:
Speed Swing x 8-10 reps
followed by . . .
Two sets of:
Peek-A-Boo Swings x 5-6 reps
followed by . . .
Ten sets of:
Muscle-Ups x 1 rep with perfect mechanics
Jerk warm up with 45/33 lbs barbell
Three sets of:
Split Press x 5 reps
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds
followed by . . .
Three sets of:
Tall Jerks x 3 reps
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 2 reps @ 75-80% with a 3 second pause in the receiving position
C.
40-54:
Five rounds for time of:
Run 400 Meters
115/75 lbs Power Snatch x 15 reps
24/20″ Box Jump x 15 reps
55+:
Run 400 Meters
95/65 lbs Power Snatch x 15 reps
24/20″ Box Step Up x 15 reps
Gymnastics. Did 3 every min on min
A. Done
B. Worked up to 225 felt ok
C. 27:10 but had to take a phone call on the last round so could have been a little faster.
Gym: Done, 10 easy RMUPS with the new technique it just floats! Thank you Invictus (and Pete for the water bottle- was using a towel but this is more fun)
A: Done
B: 135/155/155/175/175/175
C: Did 4 rounds got stopped out by Yoga class as I came in from run #5! 18:30. Runs were so slow today, but snatches 5.5.5 tng all power no splits, and all BJ rebounding.
MU work done. Love this progression. Actually felt almost weightless on way up. Was able to catch a few in the full lockout position.
A – Jerk work done.
B – 185/195/205 (2 rounds each)
C – I like running but the barbell hates me. Power snatch singles. However, I’m not sure I could have done 10 at 115 a year ago, let alone 75. Progress! 28:30 Rx.
D – Did Banded March and leg curls that I missed from yesterday.
A: Done
B: 245# – felt weak today
C: 22:53 – no step ups. snatches kind of rough on the last 2 rounds.
Excellent time! Very rough one.
Solid…
Warmed up with some DMA, 1/2 mi run and the peek-a-boos. Skipped the rest of GSD.
A1. 65/75/85#.
A2. 95#.
A3. 95#.
A4. Skipped.
B. Knowing I had C ahead of me. Skipped.
C. 32:00. Scaled snatches to 75# for 75 reps. Snatches were slow. Batches of 2-4 reps. Runs were at a 7:15-7:30/mi pace. Box jumps were no problem.
Gymnastics done
A. Warmup done
B. 135/140/145/150/150/155#
C. 21:26 Rx; oh man that was awful!! My legs were jello!
Cortisone shot in my shoulder tomorrow so I’ll be resting my shoulder until at least Monday.
You killed the metcon Leticia! Nice.
MU drills done
10×1 done. These were fun. Caught hi and felt light on the rings. Thanks for all the MU accessory work. It is making a big difference for me.
A. Jerk drills done
B. 215×2 all sets
C. 25:09
Post- Massage. Good day. 🙂
Skipped-Not sure I am doing them right-will video for guidance
Warm up done
B. #125 all sets
C. 27:33 needed get it together to start today. Felt good once I started…
Running is definitely getting Better…
So glad its rest day tomorrow.
MU drills done. Finally got some MUs today! Look out.?
A. Jerk work, split press, split jerks and tall jerks done.
B. 190 behind the neck jerks.
C. 26:13. Pain in heel still lingering so did step ups.
Great work!
Thank you Pete!
Way to go!
Thanks Cheryl! Nice time on your metcon. Tough one!!
Thank you!
Gymnastics – done!
A. Split Press – 65/70/75
Split Jerk with pauses – 75/80/85
Split Jerk @ 95lb. – done
Tall Jerk – 45/65/70
B. Behind Neck – 135/135/140/140/145/150
C. Running tonight with track team, so didn’t do workout. Instead did lifts (7) between each MU.
Made up Snatxh work from Monday
Snatch Press 45/55/60/60/65
3 snatch pull+3 pwr snatch+3OHS 80/85/90
2 snatch pull+2 pwr snatch+2OHS 95/100/105
1 snatch pull+1 pwr snatch+1OHS 110/115/120
Shoulder Press (6 reps) 50/60/70/80/90
Today’s Metcon
500m Row (I’ve done enough running this week)
15 Pwr Snatch 75#
15 Box Jumps 20″
24:14
Worked on gymnastic movements in prep of Granite Games.
Be sure to come introduce yourself. CJ and I will be there!
Good to know. I will be there with no coach!
Gymnastics: So excited, things really clicked when I thought about pulling back on the rings before popping into my dip…so much easier and receiving higher!! Got all 10?
A. Short on time had to skip
B. All at 135
C. Only had time for 4 rounds…had to coach, thank goodness…this was absolutely horrible!
21:49 snatch combo with box jumps…I couldn’t wait to run to catch my breath!
That’s awesome Karen!!
Thanks!
Awesome work Karen!
Thank you
S&D DONE – don’t know how perfect my mechanics are on the MU….
A1. worked up to 85#
A2. 115#
A3. 95#
A4. 65#
B. built to 155#
C. WOW, I am glad tomorrow is a rest day. Had to use 95#, 27:02
A. Skipped
B. 205,215,220,225,240,240
C. 30:45rx like many others running is not my strength but working on pushing through the mental game of it. Did singles for the power snatches and went unbroken on first 3rds of box jumps but broke to 5/5/5 for last 2 rds.
Thank God tomorrow is a rest day!!
Earned that rest day!
A. Done
B. 205
C. 25:38
Gymnastic skill and drills Done
A .-done; tall jerk 95#
B .-195/195/205/205/215/215#
C .-29:36 running is not my thing, 2:25 average; snatch was in singles, box jump in round 4 was half step and half jump, last round 10 step and 5 jump.
Skills and drills.. mostly completed… I don’t have ring MU YET, but I did use the Ring Thing with 35&45# db…
A. Complete
B. 210 across, last rep failed 3 attempts.. don’t know whay happened just couldn’t lock out.
C. 32:05, used true form and it hurts my feelings… rd 1-3 avg 6 mins but dropped after that… I’ll blame it on the rain!
I want to get one of those for my gym! That workout stole my soul …
Hoping it helps, but I do recommend for gym…
Pete You can make one on the cheap with a rappelling harness, climbing pulleys and some rated cord. I made on last year for about $ 75 (probably not as comfortable as the ring thing, but it works), let me know if you want more detail .
GWOD: done
A: Done
B: 180/205/211
C: 26:48. Need to get my engine back
Omg can’t believe this just happened
Hit 9/10 muscle ups with 30sec -1min break in between super excited!!! Thank you invictus coaches and athletes. I know it is still aways to go to become proficient or sequence together but super excited!!
Hard work pays off! Awesome job!
Thanks!
Congrats! While MU’s are a goal for me one day, I’ve recently hit several PR’s (Clean, DL, FS, BS) with Invictus. And the DMA has helped my right shoulder mobility. So, I agree, thank you to Invictus!
Yeah have hit several PR’s with this program. Invictus and the athletes on this blog rock always encouraging and pushing each other!
That’s awesome brother!
Thanks Pete
Nice!
Congrats, I can’t wait to start hitting some!!
Soon!
Thanks James
awesome Tom.
Skills and drills done – felt great
A. Split Press 95×5, 145×5, 195×1, 165×4
A. Split Jerk w/ pauses 185×5, 210×5, 225×5
A. Split Jerk 3 rep at 95# RX
A. Tall Jerk 95×3, 115×3, 135×3
B. 260# across
C. 27:50 Those last two rounds were a mother! slowest damn box jumps ever!
i know right, i thought i was going to bust my butt the 1st jump after the snatch
Yeah, i stepped down on each one, dropped it into granny low and just kept digging haha