A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
A. Up to 80 kg. Missed two or three reps.
B. Tabata on Battle rope. Still feeling it after 5 days. ?
Did yesterday’s today:
A) Back squat 4×4 @ 335lbs
B) for max cals/reps
2mins row: 33
1min rest
2mins thrusters 115: 25
1min rest
2mins burpees to 6″ target: 14
1min rest
2min row: 31
103 total reps
A. 60, 65, 70
70, 75, 85
85, 90, 90, 95
B. 9:31
Scaled to regular pull ups. 5 sets of 10
Pushed myself hard on the runs. 3:31 first run, 5:46 after the pull ups
Pre skill work
Emom x 5 min: snatch balance x 1 65#-75-85-95-105
Emom x 5 min: tall snatch x 1 @65
A.1: 65-75-85
A.2:90-95-100
A.3: 105 for all (85%)
A few sloppy reps today but overall satisfied
B. 11:45 Rx (3:53 / 3:53 / 3:59)
C2B 10-8-6-6-5-5–4-singles. Went as planned
Another great week of training done
Enjoy your weekend peoples
Smashed it Joey!
Legs too stiff/sore for snatches.
A. 2mile run: 16:12
B. Bench press 4×4: 245
Yesterday 2.05mil run 20 min. Cramps after 1.5 miles
Today
Every 2 MOM x 7 rds
Hang power clean
Hang squat clean
Push jerk
Split jerk
3rds at 85#
3rds @90#
2rds @95# (because I can’t math)
1,000m row -4:08
Immediately followed by
3 rds
21 DL @95#
15 burpees
9 push jerk @95#
16:30
I didn’t even want to workout and haven’t eaten yet so just finishing was the goal today
Yesterday’s
A. BS x 4 @ 145#, 155, 165, 170×2
B. Max reps in 2 min of – (Goals – Row +25cal, thrusters +15, burpees +30)
Row – 29 cal
Thrusters @ 75# – 21
Burpees to 6″ – 39
Row – 25 cal
are you friggin serious with your 39 burpees to target? hahah
The strange part of that comment is u saying “to target”. When I do burpees (just plain burpees) I always jump to 6″ target…it was the way I learned to do them and thought that is how they had to be done. So this was no different than any other time…as well I swing my arms out to the sides and down to help make myself stand up straighter.
Amazing performance!
A) a. 95,105,115
b. 115,125,130
c. 130,130,130 on the last lift I missed on part 1 and had to redo the lift.
B) 13:46 chin over bar pull-ups. I left with what I thought was enough time to beat 13 min turns out it wasn’t. Should have pushed harder on the last 800 but there wasn’t much left in the tank.
Anika
A. HHS – 65/70/75
HS – 75/80/85
2PS – 85/90/95(failed on below knee)/95
B. 11:31 – didn’t feel like being on the pull up bar all day with c2b, so done with regular pull-ups. Happy Labor Day weekend everyone!
A. HHS 50 52.5 55kg
HS 60 62.5 65kg
2PS 67.5 70 72.5 75kg/165#
These felt snappy today!
B. 800m run
50 Butterfly Pull-Ups
800m run
8:38
Broke the pullups into 5×10 with 3 breaths rest in between sets. Last set turned into 3/3/2/2 so the scaling was on point. My pullup game has taken a big hit after my 3week vacation. It’s weird how some movements have suffered alot more than others.
Have a great weekend everyone!
super fast! awesome work
A.
H.H. SN 95
H. SN 115
2 Position 115 started 135# but couldn’t keep it
B. Rx’d
15:15
That felt good
Not feeling focused or limber enough for snatches so:
A. 20min Amrap Cindy:
5 pull-ups
10 push-ups
15 squats
All rounds 35-40s
B. AB ripper X for Teddy.
hahaha, I love that you weren’t feeling limber enough for snatches, so you just decided to obliterate your lower body instead with Cindy ?
Also ? ? for Ab ripper X!
Ha it felt easy after what we’ve been through lately
HORTON!!!
A. Up to 105 lbs
B. Rx: 12’48”
Happy Friday folks!
have a great weekend buddy
A. Based on 215 working sets 175×3 and 180×1, very gradually getting better at the positions again
B. 11:30 split 3:30/4:00/4:00
Happy about the first 25 C2B in 12/10/8, less happy with the second 25
Yesterday: A.1) EMOM 6′ 1. Wall Walk + 4 shoulder taps 2. Box Assisted Pike Handstand Walk 1 full circle. A.2) 9′ of free handstand practice. B) OT1.5M: 3 thrusters. In kgs: 45, 50, 55, 60, 65, 70, 75. I feel I’m not lacking on strength here, I have the strength to push beyond the 80 kgs, but my shoulder mobility needs to improve in order to stabilize the front rack and transition into the heavy press. C) 2 RxT: – 500 mts row – 21 thrusters 32.5 kgs Time 7’45” Rx called for 400 mts run and 42.5 kgs… Read more »
A1. High hang snatch – 65lbx2, 65×2, 65×2 A2. Hang snatch – 75lbx1, 85×1, 85×1 A3. Snatch – 95(f), 95×1, 100×1, 105×1(PR*) The hang snatches felt good and smooth today so went right to snatch for part 3. Wanted to capitalize on the practice since it was going well. Glad I did. Felt nice to get above 100 pounds. Finally!! As I have noted before, this is why i am following invictus. Bust up all the things I used to avoid! B. 10:25 – 800m run (3:40) – C2B/pull ups. (15c2b, 35 pulls) – 800m run (3:17) I did not… Read more »
PR woo!! Awesome work.
Thanks James!
Congrats on the PR!! Well done
Thanks Joey. Nice to see some progress in the short time I have been working in this lift.
Training later today! Anyone else’s legs super sore from yesterday?
or how ’bout destroyed from all week?? I think my hammies are still sore from low bar squatting last Friday
Yep way more accurate!! My hams are also bad, I think from the single leg RDLs and glute bridges this week
or from the 45 DL in 4 minutes? I intentionally slept in this morning to let my upper back recover from wednesday (and got some dry needling done yesterday by physio in upper back in traps, areas soo stiff but getting better)… but I’m sure my legs didn’t mind it either. Planning to attack this one tonight, feeling good about it
I forgot about wednesday’s wod!
Yes totally forgot that too! Hoping for an upper.body week next week @libbylandry:disqus ?
It’s definitely a good.workout for you! Sounds like some nice.recovery in the mean time. My legs are toasted.
i really like the OH squat sequence and might steal it later. You killed B! Great work so fast on the runs
Warmup: Let’s warm up your explosive jumping power before snatches today. Stack up some plates OR a low-ish box. Complete 10 step-ups. Then, 10 box jumps, step down. Then 10 where you jump to the top and land as tall as you can. Then, 10 reps where you jump completely over the object. If you can/want to, increase the height as you go. 10 thoracic rotations with PVC + 10 side stretch/oblique openers with PVC + 10 as-narrow-as-possible grip pass thru’s Then, with a barbell: 10 muscle snatch 10 OHS 10 snatch drops with bar overhead 10 behind the neck… Read more »
A programming question.
How is the 6/1 schedule meant to be managed. I normally go 3 on 1 off 2 on 1 off so that means I often miss Thursday which was squat day this week.