A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)
A. 165/175/185/175/155/155. Barely got the last 2 reps on 6th set. Oooweee!
B. Used 45# dbs a la TLH. 9:58. UB on db push press and burpees. Dips fell apart quick today. Did 3/3/3/3 rd 2 on.
A. 180/192/200/192/170X2 8th Rep of set 6 was a struggle
B. Shaved a round instead a pound, ha!!
1-2:33/2-5:16/3-9:13/4-12:46
Strict Dips 2X6
PP 12/12/7&5/12
I’m sore (in a good way) all over. Day off today
Almost 10 days off of formal training but I hiked a steep rocky trail 5 miles a day for 3 days with a 35lb pack up to almost 12,000 ft. I found the difference between general fitness and specific fitness. Fun and beautiful but tough.
it was my last backpack trip with my son before he gets married.
A: 160,170,180, 170, 150×7, 150×6 no spot
B: only 3 rounds after a week of little sleep and questionable eating. Felt ok but still drained.
That’s amazing Ryan!! Thanks for sharing the pictures. Make sure you get plenty of rest I’m sure that trip took a toll
Thanks. My calves and hip flexors were toasted.
A. Bench press based off of #280
B. RX: 10:51
Yesterday’s
A. Deadlift
120# x 10, 145×10, 155×10, 180×8, 195×6
B. AMRAP in 15 min – RX – 4 rounds + 12 DU
60 DU (only 1 miss in round 1 & 3…super happy with this)
30 Alt Rev Lunges @ 35# DB’s (20/10, 17/13, 17/13, 15/10/5)
15 Alt SA Snatch @ 35# All UB
C. 3 sets
10 Hanging weighted hamstring curls @ 14#
10 Alt Pistols
10 GHD Glute/Ham raises
you smoked B. Great work…and then followed that up with leg heavy accessory work? You’re gonna be feeling it this weekend!
Flew thru B, very nicely done
Awesome work you killed today!!! Goodbye posterior chain muscles…
A. 185, 195,205,195,185,185
B. Had to substitute with 45pd dumbbells because no bar next to dips. Time was 10:56.
A. Based off 275#, all reps accounted for.
B. 10:49, used 45# DBs for PP.
C. Plank tabata and lots of stretching/rolling
A. 90, 100, 105, 100, 85, 90
B. Scaled to 6 R dips and used the toe push sub.
Definitely some push jerks happening.
13:34
And this happened. Super ugly, but I got 3!
https://m.youtube.com/watch?v=XiLoDCgk9q4
That’s awesome! Nice job!!
Super awesome. Thanks for sharing and Congrats on the first of many to come!
Thanks Nathan!
That is outstanding Janelle….CONGRATS!!! I’m so excited for you…I cant wait to have that same feeling!!
Thanks Candy! I am doing a 10 week strict MU progression and hopefully by the end I can get rid of the chicken winging problem.
BOOM!!!!
Awesome!!! Congrats Janelle! Working the strict progression will definitely help you perfect it but you’ve done it !! Can only get better from here now
A – 180, 190, 200, 190, 175, 170 (couple nervous moments on last set)
B – Rx – 11:37
“Kipping” ring dips looked like me reenacting a scene from Aliens, but by round 2 I didn’t care.
Didn’t feel like it during, but those push presses and burpees were actually great for the DOMS in the glutes… for now…
Solid day!! Fast B man
I totally understand we’re all feeling a little tired and fatigued from this week, so please just listen to your body. I love hearing that some of you are making adjustments to the workout, taking it easy, subbing in different things. That’s awesome. And totally smart as longevity is the goal for most of us. Don’t forget proper fueling, water consumption, salt intake, and plenty of recovery (sleep, stretching, mobility). You’ve got a good one tomorrow soooo 🙂 🙂 🙂
I’m suddenly feeling a disturbance in the force…
ha ha ha!
Thanks for the heads up Libby! Also…thank you for all of your dedication to us with your WU’s and notes for the wod’s….makes it all seem sooo much better and takes a lot of the guess work out of it for us!
A. 245, 260, 275, 260, 235, 235 (hit all my reps each round)
B. Rx. 11:01 – pace was a little too fast on rounds 1-2
C. Tried to be like @thelonghorn and immediately regretted it.
10 EMOM – 12 Airdyne Cals – Done…but the burn in my quads lasted about 15 minutes…needed a walker after this one. I’m not being funny.
That C is madness. Nice work
I didn’t think it would be since Long Horn does this regularly (boy was I mistaken), but maybe that’s why he’s such a beast!
Ew, yeah, that sounds awful!
Impressive, but based on what Libby just said, you may have made a boo boo with C
meh, I’ll live. I’m trying to get fitter / build engine…I realize it’s going to be painful, but what can I do about it? Just have to gird myself and embrace the suck. ?
Amen to that – keep pushing, your numbers have been looking more and more beastly
Amen brother
No matter what, cal intervals on the bike ALWAYS trash me… solid work!
Normally I’m all for volume, but you guys went a little overkill with the push/shoulder movements this week.
Especially after 96 push-ups and 72 t2b just two days ago.
Did the workout but took it slow.
14:02 Rx
Anything with the word “push” or “press” in it is a total weakness of mine.
A.
145×5
165X3
185×2
145×8
145×8
B.
20:34 – Scaled: Band on the rings, 95# on push press.
A. Bench
225×5, 235×3, 250×2, 250×3, 205×8, 225×8
B. 9:51
Surprised how good I felt this morning compared to the past few days. It’s been a rough week.
Super impressive – great work.
You destroyed this!!
Damn… I’ll be happy if I finish rd 2 by 9:51
whoa – killed it on both A AND B!
A. Bench Press (OT3M)
5 x 215, 3 x 225, 2 x 235, 3 x 225, 8 x 185, 8 x 195
… nerfed the percentages a touch – been awhile since I’ve benched
B. As Rx: 15:24
… got crushed by this one – singles on the dips early in R2, near to tapping at the end of R3, smothered my ego and carried on – rough.
This “press-fest” looks quite interesting, nice work Chris
Great heart pushing through as always
hey, how’s the 8 hour consumption window experiment going? Did you see the results you were hoping for?
Had no real goals going in – surprised that I haven’t felt gassed working out fasted –
My massage therapist commented that I was looking lean – I seem to be eating less and maintaining weight so really have no idea what’s up … can certainly make it long stretches without food if nothing worthwhile is around to eat.
I think I’d like to give this a try as well. I’m trying to lean out myself and I keep hearing about IF. But I’m worried about getting lightheaded or passing out on heavy lifts or gassing out on wods. Care to share a link to something you’re following or this that have been helpful to you along the way?
Marks Daily Apple and a few You Tube Videos
Thanks Chris. I’ll check it out.
Hey doods! I haven’t forgotten my favorite peeps! We just moved back to Virginia and we were trying to figure out the best way to do fitness here. Our best option so far has been to join a local box and unfortunately they have very limited open gym hours, so moving forward it’ll be a hodgepodge of workouts. My hope though is to get back to INVICTUS ?. Today’s Workout A. 4RFT: — 50 DUs — 15 Sandbag Squats (100 lbs) — 10 Deadlifts (225 lbs) Goal: under 10’00” / Time: 9’53” ✅ B. Core Work: 3 sets x 10… Read more »
Thanks for the update – you’ve been missed.
Hope the move went well and u’re all settling in fine
Good to have you back. No doubt you’ll show those peoplz your mad skillz and power squatz
I was justing wondering about you yesterday! 🙂 Glad you got settled and hope you enjoy your new gym, but we miss you around here.:)
what happened to your home gym? Didn’t bring it with you? I say save your $$ and just stock your garage/basement with the necessary items.
And great to see you posting again!
Yay Teddy is in the house!! Please continue to post…I love to read all your silliness and it has been missed! Hope all is well!
A. Bench Press: 155/165/175/155/135/135(lbs)
B. Back is tightening up on me lately and it’s a nice morning so I went for a bike ride. 9:42mi in 38:30. HR was in the mid to upper 140’s most of the time and hit 160 a couple of times (especially in the head wind coming home!). Good ride today 🙂
Would like to be able to do this kind of a B. Sounds like a nice time!
Was up all night not feeling well – skipped this morning in favour of sleep. Will tackle tomorrow!
Sleep is my favorite workout.
Feel better
Good idea getting some rest!
Feel better soon James!!
Yesterdays deadlifts + todays Bench:
5×95,
3×102,5,
Failed on 107,5 🙁
2×90,
3×90,
8×80,
8×80.
Warmup ***Lots and lots of pressing today so do any extra pec/lat/t-spine mobility that you need please! 1. 30 mountain climbers + 30 elbow jacks + 30 plank shoulder taps 2. With a medball: a. Walk with the medball overhead 50-100m b. Walk 50m with the med ball in the palm, elbow at 90 degrees in front of the body, squeezing your pec and your lat; walk back with the other hand c. Walk 100m squeezing your med ball between your forearms at 90 degrees, really focusing on feeling the pecs turn on d. 10 chest passes against a wall… Read more »
the vid on bench technique is helpful thank you
Great! Happy to hear!