A.
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups
B. 4 rounds with kipping HSPU.
Living room wod
A) every 2 min, DB push jerk increasing reps
5/6/7/8/9/7
B) mod
-80 single unders
-20 alt DB snatches, 45#
– 5 sHSPU
3 rds + 4 snatches
I had a minor tear in my shoulder from basketball in Jan and first time I did hspu this year was on 18.4. Shoulder feels better but I need to gain strength back
Hotel and yesterday’s workout.
A: DB tempo front squats. 50lb DBs @32×1
5×5
Subbed strict DB rows for pull-ups
Subbed sit-ups for T2B
B: 6 rounds + 2 rows
392 reps
I rowed a 2000m, 1500m, 1000m, and 500m program today. My garage floor was wet and I didn’t want risk slipping. I’ll hit this one tomorrow or Saturday. In the 3 min rest time I did 20 handstand shoulder taps.
That’s crazy rowing…great work Mike!
Thanks Candy! It’s a strength for sure and my best 5000m for the rowing season is another 20 sec faster. The next day my shoulders were shot from the shoulder taps!
A up to 195 missed the jerk and had to muscle my way up. After shoulder were smoked
B lost track of rnd at least 3. Did 5 HSPU +5 pike pushup to keep moving
Anyone have a good modification for A? I have been working out in my living room while my son is asleep, so can’t access the barbell but I can use my 55# dumbbells.
I’m thinking similar to what I did yesterday for squats
5 sets of 30 sec amrap of DB jerk, 90s rest in between
If dbs are the only option available it looks like you could go for intensity like you’re suggesting… or maybe go for an emom type of wod and focus on form. Other options would be the dumbbell z press https://www.youtube.com/watch?v=fo1Y8Yc7hc0
Or maybe some tempo HSPU…
Have fun!
Thanks, I went e2mom, with increasing reps focusing on driving though legs. If I went the amrap route I would of blown my shoulders for part B
A. 195, 200, 210, 225, 230, 235, 245, 255
Some fails in there…also, took a couple calls for work in between sets…but, I’ve never done this movement before, so I was happy with the progress from start to finish…I failed at 225 for example
B. Rx – 3 plus 42…moving slow and HSPUs were done in lots of smaller sets 1, 2, 3 and 4 rep sets
End result: full body sweat, which I’ve been missing this winter!
6 min plank challenge
Wow, great job! Especially for never having jerked before!
I should clarify. I have done split jerk during clean and jerk before but only on a few occasions but never push jerk.
I wish I got those numbers my first time! Well done Nathan, looks like you’re Back
Great numbers for your first time on the push jerk! Man I’m excited to see what they would be after locking in timing!
Nathan that’s some awesome weight brother!
Anika:
A. Don’t know if I’ve ever attempted a max jerk, went with the following weights, it seemed good!
75×3, 80×3, 85×2, 90×2, 95×1, 100×1, 105×1, 110×1
B. Done with pike pushups
4 rounds + 8 pushups, 2 reps away from 5 rounds darn it!!!
PR star for you then! 🙂 Great job on B too!
(A) Thanks Michele, I want to get there on the handstand pushups really bad! Practiced kicking up to the wall and doing lowers today before the workout, I just can’t seem to budge after I get to the bottom!
You’ll get there! Just keep at it
Like Nathan said, you’ll get there brother. One thing to consider is piling up some abmats or towels under your head so you’re not going all the way down to full range of motion and as you build up the strength loose some of the abmats or towels until you can do a full range of motion hand stand pushup. Happy to answer questions on this man!
A. Jerk (Power)
155×3,165×3,175×2,185×2,195×1,205×1,
215×1, 225×1
B. AMRAP 12
40 DU
20 alternating db snatch (24kg KB)
10 seated floor shoulder Press @95 lb
3 rds + 4 snatches
C. HSPU Practice/work
Breathing hard and math don’t go together sometimes. 🙂 Great job!
Ha! Too true! Thanks Michele
Solid work!!!
A.
#220×3
235×3
250×2
275×2
275×1
285×1
295×1
305×1
B.
3+60 with #70 KB
Wow on the 70# KB! Jerk’s not to shabby either…
I want to be you…(._.)
Hahaha I’ve got a lot of hours in in the olympic weight lifting arena and doing daily mobility helps too. 🙂 If I can help in any way let me know brother
DAMN…nice work Rob!
155/175/185/205/210/215/220(f)
2+62
Awesome drop-in experience at Point Loma, great atmosphere, great coaching, great crew, thanks for the experience.
How fun! Did you have Kim as a coach today? I’m DT so if you’re in SD tomorrow…
No, I met her but I think Katelyn was the coach. I wish I was staying another day, back to the other coast in the morning.
Felt like I need some airdyne in my life this morning…
18 cals Airdyne E3M for 30 Min
Times (in seconds): 27/23/21/21/20/22/25/24/29/29
Oh man… so so hard. Proud that I stuck with it.
Air bike work is no joke, way to finish it strong too!
Thanks! I thought my quads were going to fall apart…
Wow! Great job with the Airdyne! Those are super fast times. No joke!
Thanks, @michelevieux:disqus! I almost met Pukie in the process. 🙂
Sounds like a ton of fun and very intense. Great job for sticking with it til the end
First time attempting the Bear Complex, A) With a timecap of 20′, Bear Complex: 5 rounds of 7 unbroken sets of: – 1 power clean – 1 front squat – 1 push press – 1 back squat – 1 push press In kgs: 30, 35, 40, 47.5, 52.5 (4/3). Official score is 47.5 kgs. First couple of rounds felt really good, then the grind started; shoulders get taxed really bad during this workout, the limiting factor became the pressing movements; I felt fatigue kick in 4th round pretty badly; then on the last round I finished my fourth set but… Read more »
Great work on the Bear Complex Jorge!
thanks mani, it turns the volume up to 11!
One of my favorites!
Can’t say I’m surprised coach ? that long sustained time under tension felt very Michele-y
That bear complex looks nasty but definitely looks fun! Nice work on those MU attempts, really looks like you’re getting the motion right. I remember Travis suggesting to stand behind the bar and jump to it to initiate the swing. Standing a tiny bit further back and actually jumping into the bar might help get a bigger swing/arch position and therefore more momentum on your way back into the hollow position. That could perhaps help you get more height. Just a thought but it looks great so far!
Next time i’ll drill in the higher bar, more room to jump and kip. I was focusing on getting the hip high, next it’s moving the legs back after the second kip
A. 165, 175, 185, 190, 200, 205, 210, 215
B. Substituted 20 step-ups with 35# KBs for DUs.
3 rounds, 4 step-ups
Good sub on B! I’m going to do step-ups as well. My old knees can’t handle dubs anymore.
One day behind
A. 60/70/75/77.5/80kg
Legs are fine-ish but core is smoked – I can actually feel my guts burning
B. 8 + 17
Changed the rep scheme to 3/6/12/18 to keep the intensity
Seems like another cold is on its way.. ?
Where’s my main source of vitamin D? ☀️☀️
great job mani! bad news on the cold case, how’s your nutrition looking? maybe you can try and fight it through food intake
Thanks Jorge!
I try to eat healthy unprocessed stuff and avoid all carb-rich foods (i know it’s quite vague). The main culprit is sleep, lack of sun and my 18 months old son that brings all types of germs at home 😉
Hopefully with summer (fingers crossed – we had a terrible summer last year) everything will get better!
How much Vitamin D do you take when you get the colds? Loads of studies show that Vitamin D supplementation up to 30,000 units is safe and there are European studies that show 150,000 units for three days to treat upper respiratory tract infections that may be viral in nature is safe.
Hey Michele!
I take 8,000 a day and I thought that was quite high. I will probably increase my intake in the next few days (double, triple ?).
On the other hand I have noticed that when it comes to colds and infections nothing comes close to a good night of uninterrupted sleep so I’ll hope i’ll be able get as much sleep as I can tonight 😉
Quality sleep is a key to life, for sure. Good luck! I hope you kick this cold’s butt!
I take L-Glutamine everyday and extra if I feel any sign of a cold. Maybe you should look into it…really does work!
I know Michele has posted about it.
Thanks for the tip Candy!
I didn’t know about L-Glutamine – there is some in whey protein right ?
Not sure if it does anything but I have doubled up my vitamin C intake (2000 mg).
I don’t use protein…so I can not confirm that. I use straight L-Glutamine power by NOW. Every morning mix a scoop and down it with my fish oil, D3, and B12. If I feel a cold coming on I mix up another scoop a few more times a day. I’m no young buck anymore I have to take all precautions…lol
How To Stop A Cold Dead In Its Tracks
https://www.crossfitinvictus.com/blog/stop-cold-dead-tracks/
Catching up from yesterday;
A.
E3MOM
Pause Front Squat x 5 reps @ 32X1 up to 70kg, only 15kg below my 1rm at this tempo from November which is cool. Stuck rigidly to tempo, legs were pretty sore from pistols last night but ankle mobility was still warmed up!
B.
Against a 4-minute running clock, AMRAP of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups (scaled to 10 due to the 73 ring dips last night!)
30 Jumping Air Squats
3 jumping air squats under 4 rounds.
Looks like you might have a Front Squat PR on your horizon! Great job!
Thanks Michele, hopefully we get a chance to try one soon!
Nice work James!! You’re getting stronger my friend
We are getting there Joey!
Push jerks – 95kgx3, 100kgx3, 105kgx2, 110kgx2, 115kg, 120kg, 125kg, 125kg
Stayed on 125kg on the last rep as the rep before was pressed out. This didn’t feel too bad.
Conditioning – subbed 60 single unders, 10 x 50 pound dumbbell snatches (I only have a 22.5kg dumbbell) and 10 strict hspu.
4 rounds + single unders + dumbbell snatches.
Only breaks were during hspu which were broken 5/5 each round. This was a good one for keeping moving. Shoulders blew up!
Strong!
Nice work man! Always putting up big numbers on the strength portion!
WARM-UP W1- Spend 5-10 minutes on your problem area(s) whether it be with mobility or stability work. Let me know if you need help with this by emailing questions to: Michele@crossfitinvictus.com. W2- Spend 5-10 minutes on: Front Rack, Shoulders, Thoracic, Hips: I have posted a number of videos/drills in the past couple weeks for these areas. Does anyone have a new idea to share? Maybe a favorite of yours? Do Not Skip Your Shoulder Warm-Up! Do This Instead (this includes mobility, activation & Gymnastics & Oly skill work ideas) https://www.crossfitinvictus.com/blog/do-not-skip-your-shoulder-warm-up-do-this-instead/ Sit All Day? Try This Before You Workout (for your… Read more »