A.
Three rounds of:
300 meter Row
20 Barbell Overhead Squats (45/35 lbs)*
10 Burpee Over the Erg
*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.
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.
B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 87.5%
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 90% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 6 minutes (3 sets) of:
Incline Dumbbell Bench Press x 8 reps
Immediately followed by…
Three sets of:
Barbell French Press x 10 reps
rest as needed
E.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
A. 8:58
B. 90% and 87.5% failed ?
C. Up to 245 ??
D. Done
E, done
A. 9:00
B. 105/110/120/125/110kg
C. 75/80/85/90kg
D. Done with 35kg DB.
A. Done 9:41 but didn’t hold the breathing
Yestetday’s back squats
B. 225 240 255 275 3@265
D. 70# dbs for incline bench
Thanks Tino!
A. 9.15, this felt surprisingly good, I usually suck at this nosebreathe thingy ?
B. 120/127,5/135/145/140kg
C. 92,5/92,5/100/100/107,5/107,5/112,5kgx2
D. Regular bench press 3×10 @ 100kg, french press 3×10 @ 45kg
E. Done
A) 8’15” Rx
B) 90kg ✔/ 96kg ✔/ 102kg ✔/ 108kg ✔/ 105kg ✔
C) 67.5kg ✔/ 72kg ✔/ 76.5kg ✔/ 81kg ✔
D) Done
E) Done
A. Done
B. 90% @295#
C. Up to 230#
D, E. Done
Couldn’t train yesterday but didn’t want to miss snatches so I did:
A) 10:20min mostly as a movement primer
B) yesterday’s snatch work:
55/60/62,5/65/65/67,5/70/72,5/75/77,5kg felt great.
C) yesterday’s Back Squats:
100/110/125kg and then 5×3 at 125.
better than expected again
D) incline DB Bench at 22,5kg
French Press at 20kg
E) Core circuit
??
A. 9:13
B. 225/245/255/265/255×3. Front squats were rough today – felt weak.
C. 95kg/100kg/105kg/112kg x 2. Did this after my exam and it felt easy. Idk man
D. Had to sub movements. Barbell bench: 225×6/245×5/225×6 and then 3 sets of 12-15 strict ring dips.
E. Done
good to see you were able to get this in after your exams. Hope they went well!
A. 10:03
B. 117.5/125/132.5/140/136Kg x 3
C. 90/97.5/105/113.5Kg
D. 30Kg DB and 40Kg BB
E. Done with BB good mornings
A: All work done ✔️
B: 175×3, 190×2, 200×1, 210×1, 205×3
C: 160, 175, 185, 195
D: 50# DB for each set
D1: Empty barbell, then 55# BB
E: ✔️No GHD at the home gym did Superman holds and planks with 25# plate on my back
A. Done
B. 245/265/280/295/285
C. 225/240/255/270
D. 70# and 25#
E. Done
Back at it!! Made up yesterday, and I’ll do today’s work tomorrow
A) 95/95/105/105/115/115/120/125/130/135
No missed and snatches felt great
B) 175/200/225 then 215×5.
C) 9:09/9:29 Rx
D) done
Thanks so much Tino!! Hope your week is going awesome!
She’s back! Now to stay healthy and keep some consistency! ?
Yessir!! Got my nutrition planned out for the rest of the week too. Definitely back!! ?
A) done
B) 3-235, 2-245, 1-265, 1-285, 3-275
C)Up to 205. Cleans feel easy, Jerk not so much, need some work there
D) done with 70lb DB
E) done
Time to dial in that dip and drive and footwork!
https://www.crossfitinvictus.com/blog/how-to-perfect-your-jerk/amp/
A. Done (that grip on the third round was challenging)
B. Done 225, 235, 250, 265, 260
C. Done Set 1 and 2 @170, Set 3 and 4 @180, Set 5 and 6 @195, Set 7 @205
D. Done 40lbs dumbbell French Press empty barbell 45lbs
E. Done
A. Done (not timed) Definitely felt my heart rate spiking on the burpees
B. 165-175-185-195-190
C. 124-135-145-155 missed the jerk on the second rep but was a dumb mistake
D-E. Done
I have been keeping up over the last few days but I haven’t been logging! I’m a bit of a teacher’s pet so when I can only get through part of the program for that day I get stressed out ?? should I still log even if I don’t get through all the pieces? ?
YES YOU SHOULD LOG EVERY DAY REGARDLESS OF HOW MUCH YOU DO! 🙂
A) done. Great warm up
B) done up to 335 for single 320 for last 3
C) all sets felt good. Missed the second rep at 90% (305) two times.
D) done 75/65/65. 65# for French press
E) done with 5lb db and 25lb plate
Good to see you’re enjoying the nose breathing work Jesse!
Heyy, did this at 8:30pm soo just wanted to get it Done after work and coaching
A:8:30, ended with jerk grip
B) Done based off 152kg, felt good
C) based off 120, no misses
D) skipped to eat
E) same
A. 7:13
Ohs felt good jerk grip is better
B. 275/295/315/335/320×3
C. 245/265/280/295
Felt ok here cleans are coming back a bit
D. Done
E. Done
Tuesdays are especially for you 🙂
Haha I appreciate it I’ve been loving them!
Hello!!
A) 10:45 RX. Nose breathing only. Narrow grip OHS, last set Jerk Grip
B) 3 x 53kg / 2 x 56kg / 1 x 60kg / 1x 63kg / 3x 61kg
C) 40 – 43 – 45 – 48kg all Squat Clean and Push Jerk
D) 30lb DB Bench , 40lb Barbell French Press
E) Done with 1kg plate each arm and 10lb plate for the Chinese Plank ?
Have a great day! ?
??
Howdy!
A. done.
B. 262.5-280-292.5-315-307 lbs
C. 220-232-240-245 lbs
D. 90 lbs Bench, then 90 lbs French Press
E. 8 lb DBs then 15 lb plate.
Have a great day!
??