PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
*Invictus Weightlifting Warm-Up*
One Set:
Hold bottom of Air Squat x 60 seconds
Followed by…
(With empty barbell)
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Squat Cleans, 3 Split Jerks
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Clean + JerkStart around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound.*Hang positions take away the need to navigate the knees, which makes the lift less complicated and allows you to focus more on speed. It is important to understand that the explosion phase takes place around the mid thigh. Focus on that explosion today!
B.
Complete as many rounds and reps as possible in 16 minutes of:
16 Dumbbell Box Step-Overs (50/35 lbs to 20″ box)
16 Dumbbell Push Presses (50/35 lbs)
16 Alternating Pistols
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 Seconds Static Squat Hold
20 Mountain Climbers
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg
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. Perform this at 75-80% effort.
When the running clock reaches 20:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts
Rest until the running clock reaches 28:00, and then perform the following…
For time:
Complete rounds of 42, 30 and 18 reps for time of:
Air Squats
Alternating Jump Lunges
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
*Use the “Mind Muscle” Video Playlist for ideas!
A. 100, 105, 110, 115, 120, 125, 130, 130, 135
B. This was Hard! With a capital H.
4 + 43 should have pushed a bit harder earlier. Oh well.
BSO – 10/6
Push press were hell! – 8/8, 8/8, 6/5/5, 6/5/5, 6/6/4
UB on the pistols.
A. HSC + Jerk E90”OM
170, 185, 195, 205, 215, 220 , 225, 225, 225, 225
B. 4+13
Done with (2) 45’s On box step overs and 115 lb. barbell push press
A. Up to 175 which is a 20# pr. That’s really all due to cleaning up technique. My numbers should be higher, but I’m encouraged by the progress.
B. done with 44 lb kb and hand on my rack to do pistols
4+27
Great work on a new PB Mike ?. I’m exactly the same as you on this, as technique improves numbers go up!!
Nice!
Limited time
Warmup done
Emom 1 min 15 min Hang clean jerk
3-135
2-155
2-165
2-185
2-205
2-215
2-235
2 rounds only
16 alt lunges 2 40lb dbs
16 pushpress 2 40lb db
16 goblet squat 40lb db
Thank you Invictus Weightlifting for the WU!! A. E90s for 15 min Hang Clean + Jerk – 85#, 90, 95, 100, 105, 110, 115, 120(taken from ground..oops), 115, 115 ***These felt good today..back was a little tight, but overall a decent clean day! B. AMRAP 16 min – RX – 4 Rounds + 3 Reps 16 DB Box Step Overs @ 35# DBs – 10/6 all rounds (lateral) 16 DB Push Press @ 35# DBs – 7/5/4 all rounds 16 Alt Pistols – All UB C. 3 Sets (taken from yesterday) Pallof Press & Hold x 40s Right Pallof Rotation… Read more »
Sounds like a great day esp. on the lifting. Those are strong hang cleans!
Nice day here in ??, forecast to rain most of the day but turned out nice for training outside!
A. AMRAP 8 mins
4rds
B. AMRAP 4 mins
2rds
C FT 21,15, 9
V-ups
KB DL @20kg+24
3’33
Did this round with 2 mins rest instead of 8, as 8 seemed like an awful lot
D. FT 42, 30, 18
Air squats
Alt jumping lunges
4’50
Again went 2 mins quicker than prescribed as seemed like a lot of rest. Certainly knew about the 90 alt jumping lunges, they were no joke!!
Great work Al! Keep enjoying your holiday!
Thanks Mike, feels like we’re nearly done as the weather has turned a bit!
A) 115 (2)/ 135 (2)/ 145 (2)/ 155 (2)/ 165 (2)
B) 35# dumbbells – 3 rounds and 32 reps
*Modified due to knee
A. Hang Power Clean + Push Press
75-85-95-105-115-125-135-145-155-165
B.
16 lateral box step overs 16”
16 DB Push Press (50)
16 Bulgarian split squats
6 rounds + 3 Bulgarian split squats
A) 145/145/145/155/155/165/165/185/175/175
B) 4 Rounds + 2 reps (assisted pistols)
Niceee work dude
Thanks!