Warm-up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Halos x 5-10 reps each direction
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)
Then…
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 9 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101%
Set 7 – 1 rep @ 101+%
Compare results with March 25, 2019.
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?
Compare results with June 3, 2019.
Did Fitness A. @5# DBs for the carries.
V ups instead of TTB
Also scaled to 10 push ups as I can’t do 15 UB.
B. 54 or 56 – I lost count and got confused soooo it could have been either. My best count is 57.
C.Mobility for shoulders
5k run
24:39
Had to break in my new Garmin watch.
A. Bench
3×105#, 2×115, 2×120, 1×130, 1×135, 1×140, failed at 142#
(20 standard sit ups between sets)
***Same as March 25….not sure I will ever see 150# again…but I’ll continue to work hard on it!
B. Desire – 47 reps
***10 less than my PR…started out way to hot…my short legs were really wobbly getting up on the box by rep 20 which always makes me a little nervous!
You’ve benched 150, really??!! That’s so impressive. I’m pretty sure today was a PR for me and it was a SUPER ugly 135! Very strong Candy!
I have benched 150… once…and I hurt my shoulder right after that…it was about a year and a half ago…it has taken me all this time to get back to anyplace even close to 150. I also haven’t been able to do strict hspu since I hurt my shoulder…and it took a long time to get ring dips back too. 135 is pretty amazing! I wish I could snatch and clean the weights that you do….but I’m gonna be 48 this year and I’m in the best shape of my life….so I can’t ask for anything better than that.
Morning training:
50 cal AB
400 m rowing
40 DL 80 kg
400 m
30 Power snatches 40 kg
400 m
20 thrusters
400 m
10 strict C2B
22:58
Evening training:
A. Based on last weeks 115 kg 1RM
Bench press up to 110 kg
Last two sets wasn’t there today %
B. 3 rds
15 tempo push ups
50 m Farmers carry 32 kg + waiters walk 22,5 kg
10 strict ttb
A. 3×95#/2×100/2×110/1×115/1×120
1×125/1×130/1×135
B. 51
A. Bench as Rx (kg)
OT2M: 3×84, 2×90, 2×96, 1×102, 1×108
OT3M: 1×114, 1×120, 1×122(f)
… ties current PR
B. 8 rounds of AB 15s|15s (W|R)
58 Cal
Awesome work Chris!
Second day doing the Invictus Performance Programing. Love me some Bench Press too…
A. 255 with no spotter… heaviest I’ve done. Probably could have got 265, but would need someone spotting, maybe next time.
B. First time doing Desire. Came out the gates hot with 18 in min 1. Finished with 57. Felt good. 80 BBJO coming soon 🙂
@blairwheeler
Welcome aboard – great work.
Great job, welcome 🙂
Welcome….you’ve come to the right place! Amazing work for your second day Blair!
Completed scaled version of yesterday. OH Press / CFI (home alone) WU 4 min bike 200 m row 3 rds 10 HR Pushups 20 Ring rows 10 bar strict press (hold at top for 5-10sec 5 box jumps (20 ) box A. OH Press (deloaded) 5×10 105/115/125/135/145 B. FT 50 cal row 2 min bike (maintain sprinting pace) 40 Deadlifts (185) 2 min bike 30 Snatches (95) 2 min bike 20 thrusters (95) stripped to (75) after first 2. these were still rough 2 min bike 10 Strict pullups (R bicep was starting to hurt at end) 10 Hand Release… Read more »
A. Up to 270#, it was the heaviest I felt like attempting w/o a spotter. I use 265# and 275# as my 1RM depending on how I feel, so I’m happy with 270
B. Made up yesterday’s. A VERY lethargic 26:48 Rx. Was having old man joint issues this morning, nothing wanted to move.
What is up with this aging thing!?! HATE it! Great job on the BP. I am stiff and sore from yesterdays, and am not looking forward to the BBJO….
I’m not sure how many “old men” I know that can bench 270 and then finish yesterdays metcon….Keep up the outstanding work TLH!
A.
Bench press based off 115kg.
Failed in 110kg so I called it a night. Chest was just too sore from 20.2 last night.
B. Scaled down to bar facing burpees
64 reps. Steady with no stopping. Happy with the consistency. That’s all for tonight.
20.2 snuck up in my w/ chest soreness too. That full extension in T2B can be sneaky!
Glad to see some positive comments Shaun…you work sooo hard you deserve to pat yourself on the back…Super strong bench and that’s a TON of BOBB!