A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps
B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 75-90%
C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders
B. Bryan – 130#, 140#, 150#, 160#, 160#
C. Bryan – 3 rounds
A. Done with dowel and bar then did some extra technique work as this is a goat of mine.
B. 205# for all 5 sets from the floor (#235 max)
C. Rx: 5 rds + 7 S2O…first 4 rds u/b
…finished with a set of Tabatas on the Assault Bike
A: go to 75 kgs
B: 2 runds + 35 reps @ 45 kgs / 50 Double Unders = 50 Box Jumps
B. SJ singles 175 to 225.
Got carried away, missed 235, would have PR’d.
C. 3 rds + 21 Rx
S2O got me. Think I am over cautious about catching the bar in the front rack. End up doing a negative every rep and wearing myself out. Same with thrusters. Need to work on that.
Really work on absorbing the bar into your legs as it falls onto your chest! It takes a little getting used to the timing of it….barbell cycling is definitely a skill that takes some time and practice. Might be worth going a little lighter and practice pulling the bar down from the top of the lift.
Yup. Good guidance, thanks!
A: did sets of 3 today with jerks. ( not on purpose, phone died and I just remembered jerks :))
Anyway got 3×125 I’ve gotten 130×1 as previous PR
B: Got called into work early and couldn’t do today.
Ohhhh HEY! Someone is getting strong! 🙂
A. Done
B. 235-245-255-265(lost it behind)-275
C. 6 rounds
A. Done with 45lb
B. 135/145/155/165/175 (190 1rm)
C. As Rx’d 3+3. Had to break up the S2OH’s after round 1.
Great job to all the Invictus athletes who competed this weekend!! It was awesome witness.
A) Unsure of my 1RM, so just went based upon how it felt and stayed technically sound: 105/115/125/135/145
B) 5+2 RX. This hurt really bad!
Congrats to all Invictus athletes for amazing performances this past weekend! ??
It was a doozy of a workout today! Great work on your split jerks Holly! I wanted you guys to focus on technically sound lifts! So you did it exactly right 🙂
Thank you so much Holly!! We all had an amazing time at Regionals. Thank you for your support 🙂
A. 245-255-265-275-285
B. 7 Rx
A. 225, 245, 255, 265, 275
B. 5 rounds + 10 S2O & 22 DUs. Rx
Great work!!
A. Done
B. 225, 225, 235, 245, 255
C. 4+35 Rx
A. Completed with 45# then 135#
B. Worked up to 245#
C. 3 rounds + 48 reps
I really need to buy my own jump rope – the one at my gym sucks. Any advice?!
Totally recommend owning your own rope! It makes such a difference. RPM Ropes are fantastic for super speedy double unders! They are easy to adjust when you first purchase them and can customize the rope to fit you perfectly!
A. Complete
B. Split Jerk (OT2M)
185-195-205-215-225
C. As Rx: 5 rounds + 8
… amazing Regional weekend – so inspiring – what a display of determination and hard work – enjoyed every moment – Great work Invictus.
Thank you! It was a fun weekend and everyone gave it their absolute best. Thanks for the support Chris! Great work today!
Congratulations Cat – you did amazing – serious display of GRIT.
Thank you Chris!!
A. Used 45lb bar
B. Never worked to 1rm. Hit 185lb
C. 2 rds + 10, subbed 150 SU for DU
Awesome work today! Now you have a 1RM to base your numbers off of 🙂
A. Done
B. 2×175/2×185/195(f)
C. @115 4+8. DU’s not my friend today. Tripped at least once each round.
Sometimes those darn DU can be such a pain. Way to push through 🙂
Great work at regionals!!
Thank you Anders!
A: Done
B: 70KG Push Jerks
C: 3 Rounds + 10 Reps
Steady 2k Row – 8:08
A: Completed, also did some tall Jerks
B: 40 kg-45 kg-50 kg-55 kg-60 kg
First time I did split Jerks, felt really good!
C: Did Shoulder to Overhead with 40 kg and 3 SU instead of 1 DU, 3 rounds + 6 reps.
Great work today Christoph!
Thank you! I saw you at the regionals (via stream, a little bit far away from germany, haha), great job, you did amazing!
This is so cool! Thank you so much for the support! 🙂