A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)
A: 95, 100, 105, 110,115,120.
95 for 6, 5
B: row, 35lb DB, 44lb DB
2 + row, PP and 11 steps.
A.) 95, 100, 105, 105, 115, 120. Then 95 x 7, 6
B.) just SA press x 3 sets at 40 lbs. then bike ride
A.
Set 1 – 5 reps @ 75% 130#
Set 2 – 3 reps @ 80% 135#
Set 3 – 1 reps @ 85% 145#
Set 4 – 3 reps @ 87% 150#
Set 5 – 2 reps @ 90% 155#
Set 6 – 1 rep @ 95% 160#
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80% 130#
B.
3+338 Rx
A. Up to 135
105×8, 105×6
B. 3+112m
C. 4 min emom 10-225lb deadlifts to catch up from yesterday.
D. Lots of foam rolling and stretching
Great work! So fast of B.
A. Shoulder press up to 170 single
A2. 8×140, 6×140
B. 12mAMRAP
300m row, 20 single arm DBPP #55, KB box step over #53
RX: 3 rounds
A. Based of 65kg/145#
5x40kg 3×50 1×55 3×55,7 2×60 1×62,5kg
These felt really solid today, might need to retest my 1RM
B. 4 rounds flat with 17,5kg/40# DB
Decided to opt for a lighter DB weight and keep moving fast, in hindsight I probably should’ve RX’d
Accessory: Some handstand fun
A. off of 185 (I didn’t match these percentages) 135, 145, 155, 160 (2 only – so I dropped the percentages here), 160, 165, 170 A2. 145 (5 – then dropped to 135 for last 3), 135 (8 but last 3 were Fugly) B. Subbed Airdyne for Row distance (did 300m on round 1 but that was much too fast so it was 500m every round after that) 50lb DB is what I got so I used that for both push presses and box step overs 3 rounds plus 20 push presses – I finished round 1 in 2:29 and… Read more »
A1. 115/120/125/130/135/140. Felt heavy today and struggled with 140 but got them all.
A2. 120 x6/5. Didn’t have 8 in me on either set.
B. Done with 50# dB. 2+12. Man those box step overs were rough. Good mix of movements though.
A1. 65×5, 70×3, 73×1, 75×3, 78×2, 82×1 (based off 87#) A2. 70×3, 65×7 (let the 70# get in my head…grrrrr) ***Last time I did SP was on 8/4 and I used 65# for the last 2 sets and got 6/5. I was on the fence about using 70# today and I think it played with my head a little. But I did get 7 reps today at 65 and hit all the reps and %…so I’m pleased B. As RX – 3 Rounds + 157m row R arm didn’t care for the PP much…so I made it go first each… Read more »
Into the 3rd! Nice work!
Strong
Anika
A. 85×5/90×3/95×1/95×3/100×2/105×1 then 85×7 and 85×5
B. 3 + 250m row
Great work all the way around Anika!! My hamstrings and butt are good..but man my pecs are sooooo sore. I watched Nuno’s videos on mobilizing for runners and I used one of them today which hurt like hell…but in a gooooood way!!
(Anika)
Thanks for the tip! Oh yes, the pecs are ridiculously sore too! I need a rest day.
A. Based off 155, made all sets except the last one I only hit 7*125 but that was better than last week’s 7*115
B. 2+16 step overs with a 50# (no 55#)
Push press easier than expected, step overs harder than expected with the goblet
A. Shoulder Press as Rx
150×5, 160×3, 170×1, 175×3
… huge fight for the third rep and the beginning of the end …
180×1 (f), 190×0 (f)
A2. 160×4, 160×3
… decided to stick with %s
B. As Rx w/ 55# DB: 2 rounds + 334
… box walk-overs were tough …
Yesterday: A) OT1.5M x 5: Snatch High Pull + Pausing High Hang Squat Snatch + Low Hang Squat Snatch. In kgs: 42.5, 45, 50, 52.5, 55 B) OT2M x 5: Power Snatch + Squat Snatch. In kgs: 60, 62.5, 65, 65, 65. I’m really feeling the technical corrections I’ve been focusing on for the last few months, still ways to go in the snatch but we are getting progress C) 5 sets of 2 Pausing Snatch Pulls with 75 kgs D) EMOM 15′: 1. 7 wallballs 12 kgs 2. 5 C2Bs 3. 10 burpees I intended to do all WBs… Read more »
Congrats on the Snatch progress and it’s always great to hear Jorge say that he’s getting faster…especially when burpees are involved!!!
A. Based off 130lb. Struggled hitting numbers today. On to the next.
B. 300m row, used 35lb Kb for PP anf 24Kg for step overs.
2 rounds plus 6 step overs.
Def a step over workout for me as well. Hard on the upper back holding the KB. Just tried to keep it close and the torso upright for the step.
A1. Off 165
A2. 6/4 reps… wasn’t getting 8
B. Rx 2+12 box step overs. This was a box stepover WOD for me, new and awkward movement, lats got tight from th goblet hold. All else UB. Thought I was moving fairly efficiently but I was taking a lot off extra steps to make sure I was balanced going over the box.
C. AB reverse tabata – 61 cals, then tabata sandbag cleans 100#.
I struggled with the extra steps too until I went laterally. I changed at the 10th rep in the 1st round. Doing them box facing definitely takes longer. Great job.
Good morning, everybody…
A1. off 155…116/125/131/135/141/147
A2. 125 x 6/3; shoulders completely blown. 1st time doing strict press since shoulder injury. despite falling short on reps, this felt good. need to work on strength and endurance
B. 3+17 dbell push press rx’ish; since I only have 50# dbells I did a 400m row. went laterally over the box and kept knees bent the entire time. going forward over box presented a safety issue as I couldn’t see where I was stepping because of the dbell.
Smart approach withthe lateral step ups, I’m sure it helped keep your torso vertical as well. I’ll have to try it next time I never thought of that this am. Great work today man you crushed it
Thanks Joey.
I though about lateral but went with step on, half turn step down backwards. Worked well but I’m sure it was slower standing all the way up to turn.
I started that way,but couldn’t see the box. I’ve had too many injuries in the last 5 months, so I didn’t want to risk another!
Good to hear that you got in this shoulder work without feeling pain Chris…very smart just easing back into this element!!
Nice work on B…so fast!!
Thanks, Candy.
A.
Working off 175#
I.135, 140, 150, 155, 160, 170
II. 125 (71%) – 8, 5/3
B. 2 rounds, 20 push presses
Did the first round Rx and it was too slow and heavy. Switched to 35# KB and I think that was a better weight to keep it moving.
A.1: 5×100# / 3×107.5 / 1×115 / 3×117.5 / 2×120 / 1×125 (off 135)
A.2: 100×7 / 95×5 (last time for 75%x8s i was only able to do 100×6 + 95×6 so I went for the same weights)
B. 3 rds + 199m
45# pp felt good, will go 50# next time
BSO 24kg kb went 10/10, holding the goblet gets tough on core. Used round 1 to get a feel for this one, could maybe finish that last row with the right pacing going in
All the pressing! Nice work. For B, have a feeling KB would be harder than DB for goblet hold?
Possibly? Not sure as Ive never tried it with a db. With the kb I had a good burn in the back of my shoulders and my core felt it too since there was a little bit of forward leaning stepping over the box. Awesome work today, you killed it! Your post really motivated me to push hard and go for it especially in the last round 🙂
Feel the burn! Glad the post helped, got to think about the virtual Joey chasing me down next time ha.
Nice work Joey..I’m sure you will get the bar path figured out in no time..could be that you just need some rest :-). Love the new pic BTW!
I’ve been a long time follower of the performance training program but I usually never post anything on the comments. I wanted to take the time to express my gratitude when I saw the warmup recommendations from Libby for today’s workout. The hardest thing about working out I believe is getting the proper warmup up which will greatly contribute to avoiding injuries. It would be great to see this all the time?
She’s been posting warm ups for a little while now and they are awesome indeed… they do make a difference for me too. Feel free to share your results, it’s always fun to have more people on here
Ditto
Where are they posted???
Typically at the top or bottom of the comment section
Aww, thank you!!!! We are working on getting me the capabilities to have my comment “featured” at the top every day. Otherwise, if they aren’t there, just scroll to the bottom. I’m typically the first comment and always try to get the notes posted the night before. Always happy to help and answer any questions you might have!
(Anika)
I agree with everyone Libby, your “warm ups” are the best! They usually leave me tired and sweaty and ready to go home! But they always prep the body nicely for these killer Invictus WODS. Thank you!
Welcome Mike…hope you decide to join us and continue to post your results daily…this is really a great group with a ton of support and assistance from many very talented athletes.
A. Press – 70kg x 5, 75kg x 3, 80kg x 1, 82kg x 3, 85kg x 2, 90kg x 1, 70kg x 8, 70kg x 8 Based off 95kg 1RM from a few months back. Scaled down the 80%x8 sets at the end to 75ish% – They ended up being just about the right intensity. B. 3 rounds + 231m row -Used a 50 pound (22.5kg) dumbbell. -In all honesty, my “goblet stepovers” ended up being the dumbbell resting on my shoulder stepovers. All dumbbell work unbroken with only a small rest on the last round between the PP’s… Read more »
Super strong Shaun! Great work today