PROGRAM NOTE – This week is a transition week from the previous 6 week cycle into the new cycle, which will begin August 1, 2016. Please don’t add volume, trust that the program is built to cycle up and down, to test some skills while you’re fresh – as well as when you’re fatigued, and will continually ramp up and taper off throughout the year to keep athletes healthy and progressing.
Session One
A.
Take 15 minutes to build to 85-90% of your 1-RM Clean & Jerk
B.
Every minute, on the minute, for 20 minutes:
Clean & Jerk x 1 rep @ 80%
Goal is technical perfection for all 20 reps.
C.
“Invictus Muscle-Up Density Test”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
This is a test. Please record your data and post your results to comments. This data point should be an extremely important one in your training, and used to set and monitor goals.
Session Two
A.
Take 20 minutes to build to today’s 1-RM Box Squat
B.
CONDITIONING FOR ALL ATHLETES
For time:
21 Strict Handstand Push-Ups
21 Back Squats (225/165 lbs)
21 Burpees Over the Barbell
15 Strict Handstand Push-Ups to 4″/2″ Deficit
15 Front Squats (225/165 lbs)
15 Burpees Over the Barbell
9 Strict Handstand Push-Ups to 8″/4″ Deficit
9 Overhead Squats (225/165 lbs)
9 Burpees Over the Barbell
C.
Three sets of:
Tate Press x 10-12 reps
Rest as needed
Bent-Over Supinated-Grip Barbell Rows x 10 reps
Rest as needed
1 big session left lifting shoes at home so took some adjusting.
C+J upto 120kg jusr under 90% felt goos
C+J emon @ 108kg no misses
Box squat 180kg felt good think I have got more in me. Was a 20kg pr. Last time was super cautious on these so always new I had more. NOT A REAL PR 😉
21-15-9 metcon 17.24 rx
Hspu 11/5/5 , 5/5/5 , 3/2/2/2
Squats 21UB , 9/6 , 2/3/2/2
Got to ohsqt at 12.30 shoulder cooked.
Just didnt bent over rows . Tri’s to jacked for tate press.
Session 1 big session
Had no lifting shoes all day which took some adjusting
-C+J upto 120kg felt good
-C+J emom @ 108kg no misses
-Box squat @180kg 20kg PR but didnt feel like a real PR as i wasnt familiar with box squat when i first tested and was super cautious.
-Will do muscle up density test when rings are up 🙁
21-15-9 metcon RX 17.24
Got to the ohs @ 12.30 then had to brake those into 2/3/2/2 .. forced rest. Love hspu and squats.
Just did bent over rows, tricep to jaked for tate press
One big session today:
A.170lb Finally!!! 5lb PR 🙂 Caught the clean in a good position and thanks to all the front squats, felt strong going up! Jerk was easy peasy 🙂
B. 140lb These felt so good!
C.12/9/6
A. Decided to be brave and go for the box squats and ended at 225lb with no belt 🙂 Back felt good and that is the most I have ever squatted I believe.
B. 14:45 @ 125lb. Going from the ground kind of decided the weight for me today.
C. Done
Congrats on the PR Samie!
Thank you CJ!
S1
295.
Missed the first lift lol. Ended up doing 21 minutes to make it up. This was exhausting after 12 minutes.
90s – 8/7/4
60s – 5/3/2
30s – 4/2/1
S2
445 box squat
28:38
Strict hspu took forever but happy to be working with the deficit. Biggest set was 6. Then a lot of 2s-3s and singles. Sprinkled with some fails and no reps.
Accessory done.
Session 1:
A- 300#
B- 270#
C- 16/8/5
Session 2:
A- 440# 15#PR
B- wow. 30:32 RX got to the round of 9 at minute 13. My shoulders were just smoked. Took forever on the 9 SHSPU then trying to keep the bar overhead sucked. Then finally got it. Went 5 and 4. So basically took almost 20 mins just for the round of 9.
C- done.
Solid work on the PR Alan!
Session 1
A. 115#
B. 100#
C. 4/3/1 last time I got 1/2/1
Session 2
A. 160# – 15# pr!
B. 18:47 Did this @ 85# and used a mat+10#plate for strict hspu-no deficit
C. Will do this tomorrow
Awesome PRs and progress on your muscle-ups Ashlee!
A. 285
B. 255
C. Skipped
Session 2
A. 355
B. 18:20 – took it really slow on everything, wanted to make sure I nailed those ohs.
Session 1:
A. C&J @90% 260lbs
B. C&J EMOM 20: 235lbs
C. Invictus MU density test
:90 = 13 (12,1) 12 is a 2 rep PR!
:60 = 5 (3,2)
:30 = 4 (3,1)
Session 2:
A. Box Squat 1RM: 345lbs focused on perfect form
B. Conditioning: 18:02rx (those OH Squats were extremely heavy. My 1RM was 245 last I checked. I did 3,1,2,3)
C. Tate Press: 40lbs
Supinated barbell row: 155lbs
Session 1:
A) up to 145
B) done at 135
C) none today…since I’m so clumsy on the kip, I tried a hybrid muscle up: strict pullup then little kip – I think I was close and can work on them this way within a few weeks.
Session 2:
A) 225 (10# PR)
B) 21:19, did 125# for squats, L-seated DB press with 25/30/35 for SHSPU…slowed down a lot on the 9s
C) done, 30# tate press, 85# barbell rows
Gymnastics lesson in the AM and then today’s programming in one season PM: A) built to 195# B) done at 180# C) 9/6/4 — two more in the first set than last time! Other two sets were the same. Still most efficient with sets of 2 and 3….more than that and I have to take long breaks ——- A) 310# — 10# PR! B) 19:02 — I just realized that these were NOT bar FACING burpees over the bar….oops! Front squats were definitely the worst part. UB on the back squats, 9/6 FS, and tried to go UB on the… Read more »
Awesome day of training Teresa! Great to see you’re progressing well and hard work is paying off.
Wait.. We didn’t have to do them Bar Facing?? Ummmm… I need to read better ? That’s how I did them too!
Session 1
Clean n jerk- 135/165/185/205/225/245/265/275
EMOM for 10 @240lbs
Did 90 seconds and got 21 UB MU
Session 2
Box squat- 395lbs – 20lbs PR
Metcon -……… 23:45 RX from the floor. DEATH on the OHS. Started the OHS at 16:25….
Done
Strong work Daniel! Congrats on the PR and the 21 unbroken muscle-ups!
Thanks CJ!
Session 2 A. Up to 335 30lbs more than last time B. 36:48, mainly because of handstand push ups. Used 2 7/8″ deficit on 15 and 5 1/4″ deficit on 9. These sets were all singles. Set of 21 was 7+3+2’s+1. Used 225 for BS and FS, BS was UB and FS was 5+6+4 and I counted the clean for first rep of all 3 sets of FS. OHS was 205, 4+5 lost balance otherwise possibly could’ve been UB. Needed the practice with the heavier weights on the squats, but the SHSPUs were pathetic. Will there be any shoulder pressing… Read more »
Pressing strength is always high up on the list so there will be a focus on that in the next cycle!
Awesome, looking forward to it!
B. Did it RX. Knew the OHS was gonna be hard but I sucked it up . Told myself I would only take 3 attempts at the weight . Failed first two . Got the third, and ended up with 4 OHS (failed 5th) at the 24 minute mark . Proud of that
Way to push through dude!
thanks tino! my last tested OHS is 255 for 1 like almost a year ago. and I can still remember a year ago I couldn’t do 5 regular strict HSPU. and to be honest, the deficit felt easier than the ones without out lol
First post because I am in need of muscle up work!
7/26
125 back squat
Cj emom 77kg for 20 min
90 sec
8 mu
Rest 60
60 sec mu
6
Rest 60
30 sec mu
3
Wod
21 strict hspu
21 back sq 165
21 burpees
15 hspu 2 in deficit
15 FS 165
15 burpees
9 hspu 4 in deficit
9 ohs 165
9 burpees
13:15
Post some video to the FB page to see what we can do to help.
One Session today! Session 1: A. Built to 190# B. Done – no misses @ 180# C. 12/9/6 – less in round 1 and more reps in rounds 2&3 than last time. I started swinging really bad in the first round, so had to cut the set short and didn’t recover. But the other sets managed to get more than June. Session 2: A. Box Squat: trying to figure out how to effectively low bar back squat with these. So it was a bit of an experiment today… worked up to 225, I know there’s more, but I wanted to… Read more »
#muscleupenvy ? Great job partner!!
Strong work today Beth! If you need some pointers on your Low Bar Box Squat shoot some video over
Session 2:
A. 375 – first time ever w a box squat. I like these.
B. 17:00 flat. All squats at 185#.
21- 12/5/4 no deficit, squats unbroken
15- 4/3/3/3/2 @ 2″ deficit, 10/5 squats
9- 3,2,2,2 @ 2″ deficit, 3/6 OHS
C. Done
Session 2)
A) 1rm box squat at 425. +15lbs from last time. I’m also about 9lbs lighter sooo that’s even more of a PR
Lighter and stronger! Nice work!
Session 2:box squat 1rm 300!!!! Last time it was 245.
Metcon: all done RX except ohs. Dropped to 135. 20:30
WOW! Massive PR on your box squat Alyssa! Congrats!
Session 1
A. Done 85% 280
B. All reps 265
C. 13,6,5.
Session 2..shortly after first
A. 430 with 14″ box. +5lbs PR
B. 21:05.RX. Last set of HSPU bit. Had some failed reps. Had to slow down for shoulders.
Strong legs but we need to get your upper body to catch up!
Session one:
A. 165# (90%)
B. 150#..All reps felt solid.
C. 8/6/3…I don’t think I had any improvement here from last time but I was able to string together 3’s consistently which I used to struggle with.
Session two:
A. 285# PR!
B. 19:00..Used 135# from the floor. no deficit on set of 15 SHSPU and 2″ deficit on set of 9.
C. Tate press: 15# kb’s
Rows: 95#
Congrats on the PR Sarah!
Thank you Tino!
Congrats on the PR Sarah!
Thank you Cj!