Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean from 2″ Below Knee + Jerk
C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Please compare to May 5, 2015.
D.
Three sets of:
Weighted Pronated-Grip Pull-Ups x 2-3 reps @ 2011
Rest 20 seconds
Strict Pull Ups x Max Reps
Rest 90 seconds
——————-
Invictus is Hiring!
Find out more here!
——————-
Athletes, do you want to see CJ ride the Assault Bike?
Vote now for Invictus and CJ will ride one calorie on the Assault Bike for every vote we get!
Click here to vote now!
——————-
A. strict presses…challenging for me! 4@ 85 lb, 4 @90
B. no blocks…hanging to the 2″ – 6@135, 1@145, 1@155
C. Happy with 3/2/1…last month just didn’t have ’em
D. 2/3/3 w/12K….8/7/6
A. 75/75/75/77/79/80
B. 115, all sets
C. 0/0/0…getting close though! I worked with my false grip and I am low in the catch. Need to follow through more aggressively and work on transitions. Pretty happy with the progress.
D. 2/2/2 with 10#, then 5/3/2 for max reps.
A.All sets @ 90#
B. 85, 95, 100, 105, 110(2), 115, 120
C. Jumping MU w/ rings overhead, arms at 90 degree angle 1 X EMOM for 10
D. Just strict w/ 90 sec rest – 9,8,7
A. 135-135-135-135-135-135
B. 135-135-145-145-155-155-155-155
C. Jumping MU w/rings at eye level did about 20 not timed
D. 2-2-2 35# 6-6-6
A. 135, 145, 150,155,155,160
B. 155,155,165,170,175,180,185,190 failed. I was way to slow getting elbows under the bar. Need to drill muscle cleans.
C. 4,3,1
D. weighted 3,3,1 16 kg, strict pullup 7, 6,4
A. 135/140/140/140/135/135/135/135
B. 135/145/155/155/165/165/165/165
C. 13/6/2 had more in me the last set but tore my wrists using a false grip, so stopped.
D. 3 sets strict only, no weighted 7/7/7 not to failure, hands starting to sting at this point.
A) 70/72/72/72/72/74
B) 70/70/70/70/75/75/75/80
C) 16 – 2 less…
D) done at 20kg
A. Shoulder Press: 140 – 145 – 145 – 145 -145 – 145 B. Clean and Jerk: 135 – 145 – 155 – 165 – 175 -185 PR! I have power cleaned 185 with crappy form, but this was PR for the squat clean with a smooth catch and speed under the bar! C. Worked on MU box transitions. Worked on Handstand Walks a few feet from the wall to the wall. D. 4 rds of Weighted Pull Ups done with 45# bumper on first 2 sets, then 25# on the next couple of sets. 3 rds of Weighted Ring… Read more »
A. 100.4 for 3…96 for 3…playing catch up on strength
B. 105, 126, 130.4, 136, 136 (fail jerk), 136, 136 fail, 136…awkward start position
C. 1 + 1F, 1, 1; did not get full ext at bottom; did EMOM 5 5-10 sec false grip holds after
D. 8# medball; 3/3, 3/4, 3/3
A. 150x5sets, 155x1set
B. 185,205,210,210,215,215,215,220
C. 10–5–3
D. Complete
I had a lackluster training day. 2 long days at work maybe.
A. 135, 135, 155, 155f, 135, 145. Right shoulder felt out of sorts.
B. 165, 175, 185, 195, 205, 215, 225 failed clean, 225 failed jerk. But 225 was PR hang clean
C. Started and got 4 then just ran out of gas. Mentally not there. So I went home and ate ice cream.
A. 105, 115, 120, 125, 125, 125#
B. all sets 135, back a little sore, worked on technique
C. 4/3/2
D. 25# WPU, 3/4/4 strict
A. All at 130
B. Up to 145. Still getting comfortable with split jerk.
C. 9/7/4 (green band assist)
D. 20# weight: 3/7, 3/5, 3/5.
A. 135
B. 135,135,140,140,145,150,155,160
C. Just did strict MU progression.
D. 35# WPU and 10,8,7 strict
A) 90
B) 45,65,75,75,75,75,85,95… Tried first four as full squat cleans and split jerks. Didn’t feel like a great idea so I did the rest as power clean and push jerk
C) 3,3,2 – did with 20# assist, strict. Getting stronger!
D) did only strict pull ups (can’t add weight yet) . Sets of three unbroken. Pretty happy with that!
A-175 2/2/2/2/2/1
B-Up to 235 Felt pretty good today
C-9/5/2 about the same missed a couple each round
D-#35 WPU and 9/5/5
A. 93, 93, 95, 95, 95, 96
B. 85, 95, 105, 115, 120, 125, 125, 125
C. will do tomorrow
D. 3(5#)/5, 3(10#)/4, 2(15#)/3
A. 125
B. 95/105/115/125/135/145/155/155
C. tried to do a mu for 90 seconds, accomplished 0, next 2 rounds did jumping mu’s 10/5
D. 5/4/4
A. 115
B. 165/175/185/185/185/185/195/195
C. 8/5/4 Muscle Endurance w/ muscle ups has always been a goat!!!
D. 32 lb kb x 3
5/5/5 (pullers were fatigued 🙂
A. 155
B. 185/195/205/215/225/235/245/255 failed the Jerk
C. 12/8/5. Same as last
D. Done