Warm-Up.
Followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Then…
A.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%
B.
Complete as many reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups
3 Strict Pull-Ups
6 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Strict Handstand Push-Ups
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round.
A. Went upto 80kg. Only 10 sets. Super sore
B. Round of 12 w/ 2 mats for hspu
A. Up to 225#.
B. Got through set of 15-15 but I cheated on the last set. Did 9 HSPUs, 15 PUs, then 6 HSPUs.
A) up to 105kg
B) 122 (18+14)
Hello, I hardly ever comment on anything online. I felt compelled to comment on this performance workout because I’ve started following Invictus programming and so far have found it to be an excellent resource. That being said, I wanted to ask what the reasoning for this workout is? I used to coach at a gym for years and have friends that go to gyms and one of the most common complaints I see is regarding programming and the fact that oftentimes, coaches create WODs for the simple purpose of difficulty and not having an end goal in mind. I’m really… Read more »
Been recovering from the plague for last week+, good to be on the mend
A.
2x SJ: 155/170/180/185/190/195
1x SJ: 200/205/210/215/222/227
B. Rx round of 15 + 2 SHSPU
Finished round of 12 at halfway point and then just died
A. 50, 56, 60, 64, 68, 72 x 2
76, 80, 82, 84, 86, 88 x 1
B. HSPU’s 3, 6, 9, 12, 15, 18, 7
Strict PU’s 3, 6, 9, 12, 15, 18
A: worked up to 78 kg as my new 1 RM (+4 kg to previous 1 RM); felt like I could still go heavier
B: 5 rounds + 4 reps (pike press from box using 15 kg plates; weak spot in this wod were the pike presses)
A. 105#/115/125/130/135/140 all x2
140/140/140/145/145/145
B. 102 reps- Done with khspu with 1 mat underhead.
WU + 10 Min AB with Nasal Breathing Only – 81.7 cal A. Split Jerk x2 – 100#, 105, 115, 120, 120(f), 115, 120 x1 – 125, 130(f), 120, 125, 127(f), 125(f), 120, 125(f), 120(f), 115, 120(f), 115 ***Rough day for Split Jerks..nuff said B. AMRAP 12 min – 3, 6, 9, 12, 15 + 29 reps = 119 reps Strict HSPU w/ Abmat Strict Pull Ups – all singles C. 3 Sets x 5 rounds per set for Quality 3 Mountain Climbers per side 1 Explosive Alt push up each side (using 14# WB) ***This looked like it would… Read more »
You crushed this workout Candy!
Warm UP done
A:
70/80/90
95/100/100
102,5/105/107,5
107,5/110/110
B: 103 reps (13 SHSPU in 18)
Split jerk emom 1:30
2x 135-155-165-175-185-185
1x 195-205-215-225-235-255
3-6-9-12-15-13 hspu 58 reps
3-6-9-12-15 pull-ups 45 reps
A. Split Jerk OT2M as Rx
2 x 175, 185, 195
2x 205, 210, 215
1 x 225, 225, 225
1 x 235, 235, 235
B. As Rx:
Round of 15 + 11 (56 | 45)
A. Up to 93 kg
B. Completed the 12th round + 13 HSPU
12 minutes to work up to a heavy double power clean (not ting) 97.5kg
Jerks
80,85,90,95 kg Finished on about 92%
Clean grip deadlifts 5×3.@135kg
wod:
500m ski
8 rounds
8 strict hspu
8 strict pull ups
500m ski
13:14
Love me some ski erg!