PERFORMANCE
Warm-Up.
One set of:
Row x 500m, nasal breathing only
Followed by…
Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left
Followed by…
Complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Against a 3-minute clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Ground to Overhead (185/135 lbs)
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.
c2b 13-11-11-10
did squat clean + push jerk 155# 3-2-2-2 (77% ish)
Form was good, I have issues with full cleans in metcons so wanted to practice I’m an over powercleaner 🙂
A) c2b/g2o rx
21/6
17/4
10/4
15/5
Scaled 175 ground to overhead
12/3
11/3
9/2
8/2
Wow this got spicy real fast!
500m Row – 2:07 / 2:07 / 2:13 / 2:13
Max C2B – Kipping singles 7/7/6/6
400m Run – 2:24 then switched to 22 cal AB after R1 (hip is screaming at me)
22 Cal AB – 2:08 / 2:06 / 2:13
Max G2OH @ 95# – 3/4/4/3
Sorry your hip was bothering you again.
Thanx Mike..I don’t know what to think now. The only time it bothers me is running. And it hurts so bad that it is very visible that I am “dragging” my right leg on the forward motion. I’m not sure if I should go back to the chiropractor or schedule a massage..I don’t have the funds to do a deep doctor dive into this…sooo annoying!
Gosh. I hope you’re able to get some answers and some relief.
Emom 1 min 15 min
1 clean press 185
5 chin ups
10 push-ups
My 1st workout with Invictus App! This will be awesome 👌
There’s an app?!! 🤦
What’s the app? I didn’t know that existed.
A. Rx
18-5
19-4
16-3
14-3
Let me say that was nasty
– Switched C2B for pullups (practicing kipping/butterfly)
– B20, RX @ 185#
15/4
16/4
16/3
17/4
My overheads suck. Cleans are the easy part, but still can’t get the weight back (it’s essentially a shoulder press with some “english” 🤷)
Practice, practice, practice
4000m active recovery row
18:58
224 cals
This looks like a fun workout. I’ll hopefully get it in this weekend. Have a great weekend friends!
M55
Scaled to 135
12-4
12-3
11-3
10-3
RX 8/2, 8/3, 8/2, 8/3 weight was probably a bit heavy for this one