A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B.
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans
Strict Handstand Push-Ups
A.) up to 105. Accidentally did snatches instead of queens. Not sure where my head was at.
B.) done at 110. Subbwd strict dumbbell press as it would’ve taken me a half hour to get through with handstands. 10 minutes even.
A. 75, 75, 85, 95, 95, 100 High hang
100, 110, 115, 120 hang
120, 135, 145. Clean.
Felt pretty good on the 145.
B. Scaled to kipping HSPU to get more practice for the Open.
9:08 the last two HSPU were a bit sketchy, but was able to get them.
C. 5 bar miscle ups with black band.
A. 115/145/165 did Snatches instead
B. 11:46 finally able to do SHSPU after injury
A. Up to 205
B. Scaled to hand release pushups. 8:25.
A. Single arm cleans
High hang 6×1
95, 100, 105, 110, 115, 120
Hang 4×1
125, 135, 145, 155
Clean 3×1
155, 165, 165 (90%)
B. 3 rds
10 Glute bridges
15 supine leg raises
C. Had to make some modifications for time and frustration level
42 KBS @32kg
21 seated Press @95lb
30 KBS
15 seated Press
18 KBS
9 seated Press
10:52
Worked out with class since I thought I wasn’t going to have any time to do today’s workout until I found out after and did cleans after. Did back squat, 10@225, 8@250, 6@260, 4@275, no belt
Also, 21-15-9
Wall balls
Push press
4:15 with 95# bar
Cleans from part a) 136/145/150/155/160/165/175/185/190/200/210/220/235(f) couldn’t stand it up
Had strep for the previous 4 days and didn’t workout at all since I was hacking so much.
Did some leg work with my son today and took it pretty easy.
Squats
95×12/125×10/155×8/185×6/215×4
Straight leg deadlift
4×10. 45,65,75,85
Bulgarian split squats
8 per leg holding 25lb DBs x2
8 per leg holding 35lb DBs x1
Calf raises
4×10
No metcon. Maybe tomorrow if my throat is feeling better.
Luke
A. 135, 145, 150, 155, 160, 165, 175, 185, 195, 205, 225, 225, 225
B. 9:37
Anika
A. 95 up to 155
B. 7:20 w/ Pike push-ups
Did Sat Partner WOD with hubby.
We both scaled to kipping HSPU. Everything else RX.
11 + 6 reps.
A. 115, 120, 125, 130, 135, 145, 155, 165, 175, 185, 185, 205
B. 19:35 RX
First workout after another hiatus and much needed vacation. Went for completion and kept the cleans at a manageable weight to get a feel for where my strength is at. Cleans felt pretty good. Haven’t done HSPU in probably a year or two. Was super happy to finish the WOD RX with all the strict HSPU’s.
A. Did three phases. Transition to the next phase when I just couldn’t do the amount of weight. Up to 185lb established pr squat clean.
B. 19:03 rx. Very hard
Way to PR!
Evening Session:
A) S1L1 of gymnastics program, lots of pistol work.
B) EMOM 5′: 2 C2Bs. I wanted to see if I could hit them on demand, I have them in singles gotta work on chaining them together.
C) 2 sets of max effort of C2Bs, doing them in singles and stopping when I start to miss the bar. Resting 90 secs between rounds. Got 5 then 4.
A. Up to 235 which is my current max. Missed it on 1st attempt but got it 2nd time. Legs are shot from a 12mi trail race Saturday night. I am surprised that I got this heavy.
B. Rx’d 9:02. Legs and shoulders are gone. Did mostly singles for the cleans. 7/7/7, 5/5/5, 5/4 strict hspu
A
I did all full cleans: 135,175,215
Misses: 65,85,105
B
13:35 rx (woowie those hspu were hard)
Misses: 10:50 w/ 77# & push-ups
Finally a nice day to workout with the garage open
Haha when I first read your post I was like “why is this guy hitting 215 but missing at 65?”. Clearly I need more coffee! That’s awesome you guys workout together, my wife and I workout at the same time but she prefers the confines of a box.
Hey longhorm. First child on the way for me. Curious, how do you guys schedule it so that you both work out in the morning? I really prefer to get it done in the a.m. and I’m curious how you handle it.
Hey sorry for the late reply. My wife goes to a box class at 5am because the group atmosphere just suits her better. She’s done that for 3-4 years now. I work out in the garage at the same time, partly because I’m a bit of a loner, partly because I want to do Invictus programming, and partly because someone has to be at home when the kids are asleep upstairs ;). It helps having equipment at home because it means we can both get work in even if the other is out of town and we can’t leave the… Read more »
Spent nearly 30 minutes stretching, rolling, etc…working on my rack! A1. High Hang Clean x 3 every 2-3 min (keeping very light to work on keeping the bar close and fast elbows) 35#, 40,45,50,55,60 A2. Hang Clean x 2 every 2-3 min (keeping very light to work on keeping the bar close, being patient and fast elbows) 60#, 65,70,75 A3. Clean x 2 every 2-3 min (keeping very light to work on keeping the bar close, sweep, being patient and fast elbows) 65#,70,75,80,85 **Overall it felt good today, but I was getting tired doing those cleans B. 9:26 Scaled to… Read more »
Great work!
40 kg
60kg
80kg
5:18
Super fast Ryan…what’s your secret?
Thanks Candy…….erm not stopping when it hurts ?
A- 155-170
205
245-280 all reps kept fast
B- 6:38 plan was single on cleans and UB HSPU …that didn’t work
Crushed it!
Big clean and fast B, whatever you did worked well!
Did Friday’s
A. DLs135(5)/185(3)/225(2)/275/315/345/375/395/415/425 (F) 415 is 5# PR from March 2017
B. 205# DLs & 24” box
5 + 1
Congrats on the PR Jay!
Thanks Candy!! 415 went up smoothly, video taped it in slow-mo to watch my form, then 425 felt like 495. Not sure all the plates left the ground but gains at my age I’ll take anytime. Many thanks to the coaches at CF Invictus!!!!
And Go EAGLES ?!!!!!!
Great job on the PR!
Thank you Michelle, Travis, Nino and crew for your videos, blogs, programming and feedback. I look forward to seeing what tomorrow brings as I push myself with you!
Got an app with my doc this morning, she suspects I have spondylolisthesis in my lower spine. I will receive results soon and hopefully it’s only some muscle tigthness.
A. 5sets of :
High hang clean x 5 with light weights (135)
5 bar muscle up
B. 21-15-9
Calories row
Strict ring dips
Done in 3:45ish
C. Extra abs
D. Stretching my back every days!
Lets hope for the best…please keep us updated! Nice work today Martin!
Thanks Candy, will do!
Fingers crossed!
Thanks Michele, I’m glad to see you in the comments section.
That doesn’t sound good. Hoping it is less serious, Martin.
Thanks Ryan!
A. Up to 165# – form wasn’t great for the last 3 sets (from the ground)
B. Scaled to 125# and HSPU from a box. 9:40.
It didn’t feel good at all. My form was all over the place, and the HSPU were a struggle. Hopefully, tomorrow will be better. 🙂