A.
Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.
B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
A. Bryan – 165#. 10, 10, 10, 10, 10.
B. Bryan – (115#) – 7:39.
A. Only 4 rounds (16 minutes). 185, 195, 205, 215×2. SHSPU 21, 12, 12, 12.
B. 14:14 rx. DL 14/1 x 3. HPC 11/1, 7/4/1 x 2. PJ UB.
A. 115,125,135,145,150 – did squat clean 3 of the last 5…
B. RX: 10:02
OMG…… DT might be my favorite workout ever…. This one was horrible…. I took some time off not working out 6 days a week…. So this week I started back….. Felt so weak….. Ugh…… Was sore from reverse hypers and glute ham work so I felt this workout shredded me……
I don’t know if the worst was FS or HC….. After the first set I wanted to quit. Had my husband helping me through that mental mess!!!! TOugh
A. Skipped heavy cleans with my back and focused on a good warmup.
B. As Rx: 13:30…was very deliberate and paced to feel out my back. Was glad to move some weight without pain for once.
….finished with 4 sets of E3MOM of 10 strict shoulder presses and 50 double unders.
I feel like I kind of failed this one…. A. 75, 85, 95, then it got really dicey.105 for the last two rounds, but was taking more than ten seconds to reset. I had to tell myself to stop being afraid of the stupid bar and just clean it already… not great. HSPU were off 24″ box and 18, 17, 15, 13, 15. B. 75#. 7:59 My grip was wrecked and I wanted to die. I had to wait about 5 to 10 minutes after A. before I could even lift the 75 overhead for practice, because my shoulders wanted… Read more »
A. 225,235,240,245,250
9,4,7,3,6
Rested minute to get some more reps in and didn’t affect my clean
B. 8:45
Took long transitions
A: 60 kgs + 9 reps / 65 + 8 / 65 + 6 / 65 + 5 / 65 + 5
B: 10:23 @ 40 kgs
Website was down when I was working out this am, so did my wod with my class.
Ohs: since we just did friday, I stuck at 70% and completed 5 sets of 3.
Wod:
6 Bbjo
12 calorie row (class did 9 pullups, I bowed out due to lots on sat, and going rock climbing this afternoon)
12 ohs
12 min amrap
4rds+6
Fun fun!
A. 135-185-215-225-225
A2.10-10-10-10-10
B. Ran Hinshaw
What is Hinshaw?
It’s a running program. Look it up its really good for building an engine. Rich Froning used it
A. 155-165-175-185-195(2)
A2. 14-10-10-8-6
B. Scaled to 115 so I could stay “fast”
7:52. I had terrible pacing throughout. Left gasping a number of times.
Great job!
A. 115-135-155-185-205
B. 6:27 with 95#
Whoot!
That was tough. Didn’t hit it till 8pm and the last meal I had was at noon. Felt dead but didn’t want to skip training.
A. 205 (16), 225 (14), 235 (12), 245 (11), 255 missed 3 of 4 reps (10). Wanted to push it a little haven’t cleaned over 225 in a bit.
B. 11:23. First round done in 2 mins, then I died. Tried to pace it like DT and that was a huge mistake. The 9 front squats changed the game. Ugh. Disappointed. I’ll live to fight another day.
These are days that you just don’t even worry about the time, and just say “rock on! I got some work done!”
Yup. Thank you for the reminder.
And then you meal prep for the next day…
A. 175, 185, 195, 205, 215
16, 16, 14, 13, 12
B. 11:11 Rx
Great job!
A) 95/105/115/125/135 + 10 shspus all sets. Shoulders are cooked today.
B) Banking for another day. I’m incredibly sore after two workouts yesterday and a Fran PR of 3:54. Thank you Invictus, for the past few months of hard training! It’s paying off! ??
A Fran PR!! Congrats on your success from all the consistency and hard work!
A. 135+7, 155+5, 165+5, 170+5, 175+5
B. 135lb 10:37
Than did bench press iron marathon 1-20 (210 reps) body weight 175
Make sure to stretch your pecs!
A: 235 for every set of cleans. 12, 10, 6, 4, 2 on hpu
Great joy, Taylor!
A. 185 + 20, 195 + 18, 205 + 13, 215 + 12, 225 + 11 (all strict)
B. Lunch workout so no time for this. Stretched and practiced handstand holds instead
But it’s a 5-minute workout! 🙂
That’s debatable! But I only had 60 minutes to walk to the gym, change out, warm-up, workout, stretch, shower, change back into work clothes and walk back to work. It goes by too quickly. So unfortunately even 5ish minutes can break the bank. 🙂
Ok went home and completed B. 8:15 as Rx’d
A)1-185, 2-205, 3-215, 4- 235, 5-245
B) RX 10:27
Also part A) all 5 rounds got 4 strict hspu
As far as scaling the weight…. i can do 95# cleans fairly well, but it’s way over my jerk comfort level. Should I stick to a lighter weight? Like 75 or 85?
Go light and fast!
Here’s how I attacked today’s workout to modify for a bum knee and hip – I did my version of “Fitness” for A and then a special bicep pumping treat for B. Sadly, the Performance Part B workout is right in my wheelhouse – I hope to be able to do this again someday soon! Part A- RDL x 8 w/ 135, 145, 155, 165, 175 Seated DB Press x 8 w/ 35, 40, 40, 40 (x7) Alt. Single-Leg Reverse Hypers x 20 total Dragon Flags x 6 @ 10 second lowering Part B- 8 sets of Tabata Legless Assault… Read more »