Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Every minute on the minute for 9 minutes (3 sets):
Station 1 – Press from Jerk Receiving Position x 5 reps
Station 2 – Tall Jerks or Jerk Balance x 3 reps
Station 3 – Russian Step-Ups x 10 per leg
Then…
A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)
So sad because I had to skip todays training and it looked so fun!
Instead I got my run session in:
Every 10 minutes, for 30 minutes, complete:
1 mile run
8:28; 8:00; 8:28
Ran my miles on my run route by my house and not at a track
Hi,
Today I skipped the Invictus workout.
I did the qualification workout n.2 for a local competition.
You can find video at the following link. Any advice is accepted.
https://youtu.be/ASUvSAZ0sb0
B. Back squat emom 2 Min
5 sets x 2 reps @120kg.
30 Min stretching
Have a good day.
.
A. 5×65/3×75/1×85/3×95/2×105 (failed 2nd rep)/1×115
2 sets of 8×75
B. 3+200 meters
Hi Anika,
Is weight in Lbs or Kg?
Hah! Definitely pounds!!
A
June 20 WOD
A. Done – Love LOVE Love this before DL’s!!
B. AMRAP 15 min – RX – 4 Rounds + 15 reps
15 BOBB (lateral) – All UB but felt REALLY slow…the lateral jump always seems to slow me down
15 DL @ 155# – 9/6 All rounds
15 T2B – 9/6 All rounds (kipping the first 9 and strict the last 6 except the last round were all strict)
No extras today…I thought I had found my arms…WRONG!
Nicely done! I noticed the same thing with my burpees as well. That was a tough one.
3 rounds + 150m
See you next week!
Did yesterday’s
A. Back squat 5×2 315
B. Done RX in 8:11. My legs were shaking from A.
A. Strict Press OT2.5M
140×5, 150×3, 160×1, 165×3, 175×2, 180×1
… last two sets were a tough .. .worked between 70%:90% … missed the x8 bit (oops)
B. As Rx: 3 rounds + 110m
… box step-overs are getting better now that I make an effort to switch legs/turn either side (seems obvious doesn’t it) … have a good weekend folks.
Well done man! You too have a good one!
A. Strict press as prescribed. Little lighter on the %.
Up to 120lb for final lift.
B. AMRAP12. 3 rounds and a few meters.
300 meter row. 1:15 ish
20 presses. First round strict, then 5 strict remainder PP using 35lb kettlebell
15 step ups goblet hold 53lb kettlebell.
Pretty fun, could of pushed the intensity a bit
Stretching, mobilty and warm up done
A.1) 130lb / 140 / 150 / 155 / 160 / 165 – failed
A.2) 2 sets – 6 x 140
B) Gymnastics EMOM – 9′
1′ – 16 BTF pull ups
2′ – 12 T2B
3′ – 8 BTF C2B
C) Metcon – RX
300m row – 1:45 pace
20 DB push presses – UB
20 box step overs
3 rounds + 300m row + 20 push presses
D) 3 sets, not for time
Pallof Press x 10
45″ side plank, each side
8 abwheel rollouts
1′ rest
Good job! D looks also nice!
Did last night’s squats first A. 170kg x 3 sets x 2 reps back squat Had to cut this one short due to knee pain tonight. These were bloody hard B. Strict press 70kg x 5, 75kg x 3, 80kg x 1, 82.5kg x 3, 85kg x 2, 90kg x 1, 70kg x 8, 70kg x 8 I cut the weights back on the sets of 8 reps. Everything was hard tonight C. Done with 22.5kg dumbbell. Subbed 20cal assault bike for box step overs due to knee pain 3 rounds + rowing + 10 DB push press Rowed at… Read more »
Yesterday’s evening session:
4 rds
15 paused leg extension 25-30 kg
15 hanging medball curls
12-15 paused broad handle lat pulls 60-70 kg
Today:
A1. E2.5M as described
Based of estimated 1 RM of 75 kg
55/60/63/65/68/72(f)/70(f)
Might calc next time a bit lower %-wise.
But overall pressing felt very good today.
A2. E2M
60 kg x7/55 kg x7
Was stuck at the 8th about eye height.
B. Amrap 12 min
300 m rowing 1:00-1:10
10/10 DB PP 22,5 kg
50/50 m suitcase carry 32 kg
3 rds (+1 extra set PP)
Fried shoulders.