A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)
A. Bryan (overhead squat x 3 reps vs. snatch) – 80#, 90#, 95#, 100#, 105#.
B. Bryan (ring dips vs. pull-ups, 36″ wide hands max, 10# plate; 24kg kettlebell) – 2 rounds + 2 strict HSPUs. Christy (ring dips vs. pull-ups, 36″ wide hands max, 10# plate; 16kg kettlebell) – 3 rounds + 1 HSPU.
Totally humbling. Neck hurts. Snatch sucks. Felt like garbage.
A.
95, 105, 115, 125, 135 (1)
B.
Skipped it. Tried listening to my body and rested.
A. 30kg/35kg/40kg/45kg/50kg – more focus on technic
B. strict HSPU with abmat, 32kg KB – 3rds + 23reps
A. Single arm Snatch
5x 1.1.1
95, 105, 110, 115 (f,f,f), 110, 110, 115
Had to do an extra set or two. It was hard getting under the bar today. Think it was more mental then anything.
B. AMRAP 10
5 pull ups
10 seated press @110lb
15 single arm KBS @24kg
5 rds
Wrist is still a little sore on the good arm so subbed the barbell presses for the SHSPU
Sweet. I had forgotten what 100% humidity feels like. It is as pleasant as the brutal heat at home.
A: Had to do DB snatch with 50lb DBs. 5 sets.
B: 5 strict HSPU
10 DB rows w/30lb DBs
15 DB swings w/50lb DB. No KB in the hotel.
6 rounds plus 5.
A. 65, 75, 84, 90, 95
Felt a bit wobbly on the 90 & 95, but really worked to stay down in the squat until I had full control.
B. 6 rounds even. HSPU off 30″ box.
Butterfly pull ups while I could thwn kipping. I have strict, but didn’t want to do them. ?
A. 85#-90-95-100-105. Missed last rep @105 then went back down to 85 for a few. Feels like I’m pulling under a little more smoothly than before
B. Scaled shspu to feet on 30″ box. 5 rds + 15 reps. First in a long time I’ve used the 32kg for kbs. Felt more in control than before but still needs work. Probably would benefit from having a 28kg
Wife scaled for herself and got 4 rds + 23
Have a great evening folks
A. 4 sets
Practice snatch movement with OHS x10 @45#
Curl bar #75 x10
Ring dips x10
B. RX #35 kb
6+5 shspu
A. 105, 115, 125, 130, 135
B. 3+23 used a 53lb KB really need to buy a 70 soon
Hello people of Invictus, new to the program (: love it!
A. Up 185 lbs
B. 5R + 5 (RX)
Welcome to the team
Welcome aboard! Lots of good folks here. You’ll fit right in
Office was closed today due to the tropics storm, so I made a workout date with a coach at my wife’s box. We did his programming.
A.
1 RM thruster: 225#
10 RM thruster: attempted 175#, got 6 reps.
1 RM: 225
20 RM: 115#
1 RM: failed 225(got it up but used a jerk)
30 RM: attempted 95#, only got 20reps before dying.
B. 1000m Row, 50reps 75# power snatch, 10 15ft rope climbs.
14:34, coach got 13:30
Wow that A is insane! Awesome work
It was.. walking has already become difficult!
I easily believe that. I want to say I should try it sometime but I dont know if I want to hahah
30RM…lol is this real life??
Lol, not for me, I didn’t even get close!
I’m not laughing at you but I am laughing. I read that a couple times and thought it was a typo…
Yeah I’m about a 20rep guy. Max ?
A. 115/125/130/135/140
B. 6 rounds even got reacquainted with my 70lb on today phew
C. Abs Tabata ring l-sits
A. 115/125/125/135/135. Focused on knuckles down and the 3rd pull. Felt great today.
B. Rx’d with hybrid swings. 6+24. Grip is smoked after that!
Nice job!
A:
1) 25kg
2) 30
3) 32,5
4) 32,5
5) 32,5
B:
5 Strict HSPU subbed for 5 Standing One-Arm DB Press (each arm) 12,5kg DB
KB for swings: 20kg
Did 5 full rounds + 5 DB Press (for each arm)
A. Snatch 1.1.1.
65/70/75/80/85/90/100
Started too low thumb is feeling better. Started with 105 but felt to fatigue so stopped
Focused on full depth squat snatch as it get heavy I tend to move to power snatch
B 10 min AMRAP
5 lsit press 30#
10 pu
15 KBs at 24kg
C 5min spin bike
A
135,150,165,181,201# no misses
B
4 rounds + 10 pu rx’d
A. 95, 115, 125, 125
B. 5+5. Did my first set of butterfly pull-ups in a workout. Kb 45lb. All hspu strict
A) 95, 115, 125, 135, 145
B) 5rds + 26 reps (first 2 rds of HSPUs I used 1 ABMAT, last 4 sets I used 2 ABMATs)
A. Power Snatch 5×4 at 1.1.1.1 tempo. 175×3, 185×2
B. 10m AMRAP
5 strict HSPU
10 pull ups
15 “kbs” with #70db
5 rounds + 12 reps
A. Squat Snatch 1.1.1: 135, 145, 155, 165 (1.1.F), 165
B. As Rx (w/ hybrid swings): 7 rounds