Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps
Then…
A.
Take 20 minutes to establish today’s 1-RM…
Bench Press @ 21X1
Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Toes to Bar
30 Push-Ups
This Invictus program is now on SugarWOD! This easy to use app will allow you to:
* See the full week of programming every Sunday
* Track your results and easily review past performances
* Toss your calculator because your lifting percentages are calculated for you
* Interact with Invictus coaches and training partners
235 bench
A. No time. Did 3 sets of max reps DB floor press 35#. After B
8, 10, 9
B.
4:45, 5:11, 5:45 – scaled to SHSPU with half a abmat, and 20 Push ups.
This work out ruined me. Forever. And ever.
Anyone know if you sign up for Competition SugarWOD if you also get access to the Performance side?
I usually do performance during the week and competition on the weekend when I have more time.
Thanks!
A. Did last weeks squats.
Back Squat
*Set 1 – 5 reps @ 65-70%. 225
*Set 2 – 3 reps @ 75-80% 260
*Set 3 – 1 rep @ 85-90%. 300
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
1 x 320 for 5 sets
B. Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 225lb back squats
20 Toes to Bar
30 Push-Ups
4:53
4:57
5:18
A. Rx. Up to 255#. Maybe had 5-10 more in tank.
B. Rx.
4:19 / 5:22 / DNF-15 pushups
A. 125lb
B. 5 strict HSPU/5 kipping each round
1) 5:57
2) DNF—18/30 pushups
3) DNF—12/30 pushups
A. Bench press up to 270 single 21X1
B. Every 6min (3 rounds)
500m row (1:40-1:44)
10 SHSPU (ub)
20 T2B (10s)
30 push ups (ub until 3rd)
4:05/4:10/4:29
Fast dude!
A. Mixed bench press with A.
8x 225 DL / 185 Bench press
6x 275 / 205
4x 315 / 225
2x 335 / 235, 365 / 245, 385 / 245
B. Done. Strict HSPU unbroken first 2 rounds then 6/4. T2B in 5s
Evening session:
Yesterday’s fitness part A.
E90sec x3
Stiff leg KB sumo DL 24/24 kg max reps 20-27
Leg curls 45 kg max reps x15-19
Supinate grip row 50 kg max reps x15-18
Ab Wheel roll outs x15
I’m still not sore yet…which is making me scared. Let me know how you feel tomorrow!
I definitely feel the hammies. Hah, your breathing is on point I guess!
A. Benching hurts my shoulder, so I did strict press. Worked up to 105#.
B. Had to workout in the main part of the gym because there was a boot camp class in the “CrossFit” area, so my transitions between movements were slower. Couldn’t make it in the 6 minutes, so just did 3rft: 23:28- everything rx except khspu (some with 2 mats underhead, some with just 1).
Bench can aggravate my shoulder too so sometimes I do floor press if I feel like I want to get in some horizontal pushing. The range of motion is shorter because your arms touch the floor before the bar comes close to the chest. Great tricep pump!
Never thought of that…will try it, thx Michelle!
A. Bench Press 21X1 (OT2M)
1 x 60 kg, 70, 80, 90, 95, 100, 102.5, 105, 107.5 (236.5#)
… about 90% of 1RM
B. Every 6 minutes for 18 minutes (3 sets) of:
500m row | 10 – SHSPU | 20 – GHD Sit-ups | 30 – Push-Ups
R1: 4:03 (1:50, UB, UB, 12/10/8)
R2: 4:14 (1:50, UB, UB, 12/10/4/4)
R3: 5:00 (1:50, UB, 15/5, 10/5/5/mess of doubles)
… tough.
20 unbroken GHD is nuts
A: 90KG, pre-dad PR was 105KG, so not too unhappy with that.
B: Timecapped myself at 5min first two rounds to make sure I got some rest to keep up intensity, went full 6min on the last round.
Got to:
20 pushups
12 pusups
22 pushups (@ 6min)
Also forgot to log yesterday:
A: Done with 120kg as 1RM ish
B: Did with two bars, 70kg for DL (RX) and 40kg for hang cleans and S2OH.
15:21 and felt I was close to the grave on last round of cleans 😀
Haha god damnit. Hang POWER cleans I see now. No wonder my legs were so totally smoked doing hang squat cleans, even at 40kg.
OMG, That would make a HUGE difference! Well, go you for doing all the extra 🙂
Oh no!
Hang in there Oliver! You’ll get that back over time. It’s a hard adjustment to dad life, but it will normalize, you’ll sleep better, and you be back to your old numbers of not setting PRs!
A.
Tempo bench up to 105kg. Way too hard for what it should have been
B.
4:53, 5:15, 5:45
Rows – 1:52, 1:54, 1:58
HSPU – Unbroken but got hard on last 2 sets
T2B – unbroken 8s then sets of 3 each round
Pushups – sets of 5 on first 2 rounds, sets of 4 and 3 on last round.
Tough
Nicely done Shaun! I hope you are doing well brother.
Yesterday’s:
A. E2M DL as prescribed up to 160kgx2
B. DT 5 RFT
12 DL
9 HPC
6 STO
8:30
Scaled to 60 kg to stay more fluent and save my lower back at the hpc for technique.
Nice work simo! You pushed through that really well.
Thanks dude!