Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (165/115 lbs)
12 Hand-Release Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
A. Upper Push
Strict Press: 50/52/56/60/64/68/70/72.5 (fail)
Push Press: 75/77.5/80 kgs
Ju: 20/22.5/25/26/27.5/30/32/35 E2MOM: 37 (FAIL)/36/37
B. Workout
Dje: 4 Rounds
Clean Drop & Go 75 kgs) HSPU sur DB (12/8-4/8-4/12)
Ju: 3+14
Clean 52.5 kgs drop & go HSPU sur DB (7-5/7-5/7-5/4-4)
A. 115/135/145/155/160/165/165/175
B. 5 R + 8 (Rx)
A. 80/95/100/110/115/125(f) … have not pressed in a looong time … felt super weak … 1RM is 145# … did 115#x3 for pt. 2
B. 3 + 2 rx’d … very slow on the cleans here, need to get my confidence back up w/ my ankle to start cycling reps
C. stayed at 8/8/8 for the ring rows. tough.
A.
85, 90, 100, 105, 115, 120, 130, 135, 145
150, 155(PR) Ran out of time for the third rep. Kind of messed up the order.
B.
55# dumbbell power cleans
Ring push-ups. Wrist.
3+6
C. 10, 9, 9 on rows
A. 70 80 90 95 100 105 115 120
B. 2 + 6 PU @ 145#
C. Done with 8 RR, feet on box.
Sub’d Clean grip Sots press
Sub’d Clean Grip Sots press
Another Guest! Welcome and we hope to see you posting again. Oh Sotts press! I love those!
A. 95, 115, 125, 130, 140, 150, 160, 165, 180, 185, 185(x)
B. 5 + 6
C. Done
Great job, Luke.
A: worked up to a single 73#
Failed at 75 which would have been a new PR. I’ll get it next time.
B:
5+6@85#
C: done with 10 rows.
Next time for sure! Calveeeeen aka Dr. Evil Sunquad, will make you strong!
33, M, 227#
A.
75, 90, 95, 105, 110, 115, 125, 130
135, 140f, 140
B. Scaled to 135 so I could do HPC unbroken, pushups definitely are a goat.
C. Didn’t do due to time constraint.
2015 Goals:
400 DL, 350 HBBS, 300 FS, 200×3 OH Squat, 250 Clean, 235 C/J, 190 Snatch, 10 Strict Pullups, 25 UB Pullups, 25 UB Pushups, 10 Unassisted Ring Dips, 5 UB Muscle Ups
Jan 2015 Goals:
20 Training Days, lose 7 lbs, 4 MWOD Daily Rx/week, be aware of head position/posture at work
AWESOME goals! Especially about being mindful of your posture.
A. Press (150 1RM on the books)
EMOM 1 x 85-95-105-115-125-130-135-140
E2MOM 1 x 155-165(F)-160-155 — unexpected PR, shazaam!
B. 5 rds + 2 Rx
C. done w/ 8 x bar supine rows
Shazaam!! Congrats!
Based off 145
6 rounds rx
8,8,8 to keep the tempo
Thanks for posting, Guest! I hope to see the real you on here again soon!
A. Based off 145#. Down from 165# due to nagging shoulder might be slight AC separation from a while ago.
B. 6 ROUNDS RX
C. Done. Lost tempo on last supine
First PC unbroken. Did the rest singles grab and go. Worked out well.
Nice work on Part B! You are a met-con monster!
90, 105, 115, 125, 135, 140, 145, 150
Failed 3 times at 165
5 rounds rx
Did some MU work
What’s your best? Did you jump from 150 to 165? Might have tried 155 first then gone up from there. Next week! Yay to MU work! This month’s skills & drills for our groups is MU’s so keep checking the blog for drills!
My best is 165, I felt like my technique was off today as I was having difficulty with the push past my eye level. Lately, I’ve been focusing on the transition part of the MU. That and actually using rings for pullups.
@Joan and Odette, where are you?!
Still here Michele in PR, Odette still working out with me, today gym was closed due to Day of the Three wise man which is a holiday here, and am still with my strength program which is going great, I’ll be posting Odette’s numbers as soon as we get back next week, I feel good that you asked about us, pretty cool!
Glad to hear you’re still enjoying PR. Can’t wait to see you posting again!
A1 – 135,145,155,165,175,185,195,205 (fail)
A2 – 205, 205 (fail), 195
B. 4 rounds even, Rx
C. No rings, did regular supine rows 3 x 10.
37/M/5’11″/245
Great work, Scott! What’s your PR shoulder press?
Used to be 220. Not today it would seem.
I’d take your off day numbers. Nice work.
32m 5’10 76kg
Day 2!
A: EMOM 1 press: 40-42,5-45-47,5-50-52,5-55-57,5f
E2MOM 1 Press: 57,5-57,5-57,5f
My last 1rm test in press was 60kg a year ago. A bit weaker today, but thats okay because my training hasnt been that strngth biased lately.
B: 6min AMRAP: 6 PC @ 75kg, 12 HR Push Up
3 rounds+ 4 pc
C: RR 10-8-8
Thanks for the tips yesterday Michele and Mark!
You’re right there with your press numbers! Lots of chances over the next month or so to get past where you were and hit a new 1RM!
Back at Invictus after a long hiatus of a strength cycle AKA..getting married and gaining 25 pounds! Great to see a community online here for accountability!
A. worked up to 175..failed 185
B. 4 rounds RX…unbroken PC first round and then sets of 3 after..HRPU’s were limiting factor.
C. Done
Hi, Jason! Welcome back!! Can’t wait to see you around soon. Any goals for the upcoming year?
Yes! Main goal is to get my conditioning back and get back down to 185 BW while keeping my strength! Also…225 snatch and 315 clean and jerk.
44m 6′ 165lb
A1. Worked up to a single of 130lb based off 135 1rm
A2. 135 135(f) 125
B. Three rounds +6 hpc (135lb) and 5 hand release push-up
C. Did 10 reps on tempo and planks unbroken.
Great job, Mark!
A: Wendler bench: 61/77/92/115/130 @ 5 reps; 146 @ 12 reps; dips @ 5 reps were my subset.
B: 5 + 12 @ 135lbs. No drop for the 1st 2+ rounds. I’ll move up next time. HRP were tough after bench.
C: Completed @ 10 on tempo; did single arm planks for 1/2 the time on the last two sets to make it more difficult.
Single-arm planks?! I’ll have to try that. On your hands or forearms? You could always do weighted planks or Chinese planks as well.