A.
Six sets of:
Overhead Squats x 3 reps
Rest 2 minutes
Start around 70% of your 1-RM and build in load over the course of the 6 sets.
B.
For time:
Row 1000 Meters
20 Squat Snatches (135/95 lbs)
A.
Six sets of:
Overhead Squats x 3 reps
Rest 2 minutes
Start around 70% of your 1-RM and build in load over the course of the 6 sets.
B.
For time:
Row 1000 Meters
20 Squat Snatches (135/95 lbs)
A. Bryan – 75#, 80#, 85#, 90#, 95#, 100#
B. Bryan (800m run vs. row, squat cleans vs. snatches) – 7:29.
A. Worked up to a 1RM OHS. 195# after a long layoff due to a shoulder injury.
B. Air bike for rows. 115#. 11:37.
Came down with a cold, so I went for a slowish run.
4 miles
33:29.
Feel like I got hit in the head. ??♀️
A. Haven’t done OHS so started light and worked up
Squat snatch +3 OHS @ 65/75/85/90
3 OHS off rack 95/105
Could have gone heavier but don’t want to piss of my knee and watched to keep good form
B.
1000m row 4min
20 squat snatch @75# reset each rep
8:39
135, 155, 175, 185, 205, 225 only 1 rep.
9’57” RX
First day of training after a nasty chestcold which is still lingering, but I decided to start getting back to a bit of intensity.
Yesterday’s A modified:
80 DU’s
40 KB Swings 32kg (Russian)
20 Hand Release Push Ups
10 Chest 2 Bar PU’s
800m Run
10 C2B
20 HRPU
40 KB Swings
80 DU’s
12:39 @ 70-80% Effort
Breathing still completely sucks, muscles are feeling pretty good. Getting back on that horse. It annoys me to not be able to hit full intensity.
That’s a nice day of work…great time for not being 100%! Hope you feel better soon!
A. Up to 205. Stopped 3rd set due to elbow and wrist pain. Not very mobile.
B. “Zachary Tellier” Hero wod:
10 burpees,
10 burpees 25 push ups,
10 burpees 25 push ups 50 reverse lunges,
10 burpees 25 push ups 50 forward lunges 100 ab May sit ups,
10 burpees 25 push ups 50 reverse lunges 100 ab May sit ups 150 air squats
29:00 minutes
Wow looks “fun”. Nice job sir hitting a hero WOD one day early
Thanks, sit ups were the killer.
Love it JT!!!
Last injury was in a squat snatch @ 115 so this whole session was really mentally challenged for me. Thought about skipping it but I fought with that negative thinking and I won.
A. 75, 85, 95, 105, 115, 120.
Third rep always unstable on right leg, felt the weight shifting toward my toes (injury was on right elbow, maybe has something to do with it?)
B. 9:29
Row, keeping hr low 4:19
Snatches @ 85# 5/1/missed/3/3/3/5. Weight shifting towards right toes again and jumping a little forward 🙁
*wod with lifters
Great wod to kill my fear. Thanks!
Warmup Grab a foam roller. Spend out 2-4 minutes opening up your t-spine. Also roll out your lats for about 30-60 seconds each side. A. Row at an easy pace for 3-5 minutes. B. Glute / core activation: a. 10 Single leg glute bridges with 1 sec pause at top, each side b. 10 Single leg RDL’s, each side c. 10 Dead bugs d. 10 Bird dogs (belly stays tight, squeeze butt as you extend your leg – go SLOW) e. 10 Standing hip circles, each side C. OHS Prep: a. 10 PVC pass thru’s active shoulder here, press the… Read more »
A.) Havent practiced too many OH squats at heavier weights. Was feeling it out today. Will go heavier next time. from 115 to 140 .
B.) 8:36 at 105
Did a Brett Contreras 45 mins bodyweight glute circuit in the room while watching the England world cup game. Will catch up on these ohs when back next week.
45 min glute circuit?? Michele would be so proud!
Haha and not a Bulgarian split squat in sight. Here’s the link https://www.instagram.com/p/BkcfWAoAhlZ/?utm_source=ig_share_sheet&igshid=suc9xpthjbpg
« Bodyweight glute circuit »? So that’s what you kids call it nowadays…
Haha I’m glad I still qualify as a kid! But defo not while the world cup was on haha.
Felt good today, but got drained quickly, wanted to Rx the WOD, had 135 on the bar, missed 3 in a row so had to de-load, lost about 1 min.
A. 145/155/165/175/185/190
B. 9:50, deloaded to 115 after 3 misses, row in 3:40. Upset about missing the snatches. Keep working
C. AB 5 min
D. Accessory core and back lifts
E. swam 1250m in 24 min.
Fantastic volume Mike!
Thanks James, always working hard. Great community here.
Damn. You did well today but that E…????
Luke
A. 135,155,175,185,195,205×3
B. 7:53
A. 165/185/195/205/215/225 lbs
Worked up to 215# snatch before B.
B. 7:59 RX
Row in 3:34
Back and biceps are sore today but felt good once I got warm!
This is great, Jeff!
So impressive Jeff!
Libby,
For some reason your awesome warmup disappeared from my feed. Is there anyway you can re-post without having to re-write the whole thing? Thanks for the help Coach!
Hi team! Libby here, taking over for Michele while she’s at the World Cup. Excited to virtually coach you all over the next couple of weeks. Warmup Grab a foam roller. Spend out 2-4 minutes opening up your t-spine. Also roll out your lats for about 30-60 seconds each side. A. Row at an easy pace for 3-5 minutes. B. Glute / core activation: a. 10 Single leg glute bridges with 1 sec pause at top, each side b. 10 Single leg RDL’s, each side c. 10 Dead bugs d. 10 Bird dogs (belly stays tight, squeeze butt as you… Read more »
Luke, did my reply with the warmup post? I think my posts are disappearing!!!
I never saw it this morning… shenanigans from Russia??
Yes, it was definitely the KGB.
Thanks to this post I’ve noticed that you even post warm ups and tips. <3 everyday loving invictus prog. more and more. Thank you!!
Ha, I’m not in Russia! That’s Michele, I’m taking over from the homeland in San Diego. But I’m not sure where my posts are going!!
Re-posting my warmup from earlier: Hi team! Libby here, taking over for Michele while she’s at the World Cup. Excited to virtually coach you all over the next couple of weeks. Warmup Grab a foam roller. Spend out 2-4 minutes opening up your t-spine. Also roll out your lats for about 30-60 seconds each side. A. Row at an easy pace for 3-5 minutes. B. Glute / core activation: a. 10 Single leg glute bridges with 1 sec pause at top, each side b. 10 Single leg RDL’s, each side c. 10 Dead bugs d. 10 Bird dogs (belly stays… Read more »
A. Up to 175×3. I honestly cannot remember ever doing OHS outside of a WOD before. I’m happy with how these went.
B. Had to modify due to my profuse sweating preventing a safe catch for snatch.
20 OHS 135#
1000m row
– 8:29
Followed by an hour of random stuff finishing up with AB sprints. Off work today and was just wasting time until the first World Cup game started?
Nice! Good work
Watching the England game felt like double Murph!
Haha, it was a good one! I still can’t bare to watch games with so much manufactured drama. If they can get all the flopping out of futbol/soccer I might watch more. I’ve played my entire life but can’t stand to watch sometimes!
Completely agree, it really takes away from the spectacle. But all is forgiven when your team wins!
Nice work today.
A.
Kg
45/ 50/ 52,6/ 55/ 57,5/ 60 failed
B.
Scaled 40kg/88lbs.
10.05
Just realized I haven’t actually been logging my workouts for like two weeks ?
I’ve been doing the Armstrong Pullup Program and Captain’s Crunches program as well, so I’m adding those in elsewhere in the day.
A: 95, 115, 125, 135, 145, 155
B: First time adding in the squat component so scaled to 115. 10:11.
C: Battle ropes! 4 sets of: 30s double wave, 30s rest, 30s butterflies, 30s rest
Great idea with battle ropes!
Good work, and nice additional movements today.
A. 3 x 85#, 95, 105, 115, 120, 125
***10# PR…
B. 11:12 with 65#
Row – 4:20
Did the squat snatches in doubles slow and controlled for good form.
C. 5 sets
L-Hang from pull up bar @ 30s work / 30s rest
after 5th set of rest started…
D. 5 sets
Full support on rings @ 30s work / 30s rest (TOUGH…just barely got this was slipping down the last 3s of the last round)
Candy, PR! Congrats.
Is full support on rings the top of a ring dip position?
Thank you..and yes top of dip.
? for you!
Strong on the OHS!
Great PR!!
Good work, Candy! Heck yeah!!!
Congrats on the PR!! Super impressive C&D… you killed it today
Congrats on the PR.
(Anika)
Holy OHS Candy! So strong, way to go!