A.
Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)
A. Bryan – 195#, 205#, 215#, 205#, 215#, 230#. Christy – 105#, 110#, 120#, 110#, 120#, 125#.
B. Bryan – 5 rds + 10 T2B + 1 kb swing. Christy – 4 rds + 7 T2B.
Did Fitness because it fit my home gym equipment better.
A. 75, 85, 85 X 10 Reps. BS
Single leg hip bridge w/ 20#DB x 10 Reps
Single arm Trap 5# x 10 reps.
(my lower back really hurts when I do the trap 3 raise. I got on my hands and knees to try make sure I have a neutral spine, but it didn’t seem to help much.)
B. 6 Rounds +1 pull up
10# wall ball (all I have)
A. 315-340-360-340-360-380
B. 6+4
25# wb
70# KB
A. 165/175/185/175/185/195
B. 7 rds +9
Super fast!
A. 255/290/305//290/305/325
B. Short on time so did:
3×15/e Bulgarian Split Squats w 30# DBs on shoulders, for time:
6:00 minutes
Sometimes when I only have a few minutes to train, I do 100 BSS for time without weight. Super fun!
100 per leg? Wow.
M/26/223lbs.
A. 315/335/365/335/365/395
B. 4 1/3 Rds. Not very quick on the T2Bs def need work on those.
For the T2B, place less focus on actually having the toes touch and more focus on establishing a consistent kip swing then gradually build from there. Here are some blog posts to help you on your journey:
https://www.crossfitinvictus.com/search/toes-to-bar+progression/
A) 160/170/180/175/185/200
B) 7 rounds: subbed anchored v-ups for ttbs because hands desperately need healing!
Good call on the v-ups!
A.
275 x 3
290 x 2
310 x 1
290 x 3
310 x 2
340 x 1
B. 7rds RX
Bonus: 3 sets of 10 back extension on GHD 10#
Great bonus!
A: 205/235/255/235/255/275
B: RX 5 Rounds
Great job, Jeff!
A. 245/255/275/255/275/285 with 3 min rest between. Lower left back was tight today. I’m going to hit it with the lacrosse ball tonight.
B. As Rx’d 7+5 rounds. All UB except last 2 sets of t2b.
Smoked it!
A.) 280, 300, 320, 315, 335, 365
B.) 5 rounds, 5 reps. 45# thrusters for wall balls and American swings for kb’s.
Nice work, as usual.
A) 305, 325, 345, 325, 345, 365
B)6rds+23 Rx
So strong!
A. 240×3, 250×2, 265×1, 260×3, 275×2, 290×1
B. 6 + 1 Rx with 25# ball
Awesome job!
A: up to 115kg
B: 6+20reps – sub’d k2e for ttb
Great job today! Movin’ fast!
A. 240,265,275,265,275,285 / 2 min breaks
B. 5+11 as RX
C. Muscle up transition training for 20 min
Everything felt easy today. My T2B kip is lost atm. When I find that I’ll get few additional laps.
How did the muscle-ups go?
Well I trained especially the transition phase since there is a “missing link” in my MU somewhere in there. After many repeated aided transitions I’m sore and maybe a little wiser. My goal is to crack it before next open.
Great goal!
225×3, 240×2, 255, 240×3, 260×2, 285! Last one got squirrelly!
AMRAP 5 + 23
Way to stick it out!
A. 230×3, 245×2, 265×1, 245×3, 265x 2, 280×1
B. 6 rds + 5 Rx’d
Nice work!
A) 265/285/305/285/305/320
B) 6 rounds Rx
Awesome!
A. Back Squat
Set 1: 265 x 3
Set 2: 285 x 2
Set 3: 300 x 1
Set 4: 285 x 3
Set 5: 315 x 2
Set 6: 335 x 1
B. 6 Rounds + 13 (Rx)
Still working on how to grip the bar without ripping on those T2B’s.
Do you rip on pull-ups too? Maybe you just need to build up a little callous? In the meantime, you could make yourself a tape strap to use.
https://www.crossfitinvictus.com/blog/how-to-tape-your-hands/
Not on pull-ups fortunately. It’s really just on the T2B’s and any variation of a hang clean. I thought it wasn’t good to have callouses?
When I didn’t shave them before, they would rip within seconds because of how thick they were. I’ll definitely try the tape strap though, thanks again Coach!
About the callouses… Do you use hand grip straps for pull-ups or T2B’s? They seem to help me on all pull-up bar moves when nothing else will. Can google the term if you’re not sure what I’m talking about. Also, do the hang cleans rip you up the same way as T2B, or more the area between thumb and index finger? It’s the latter case for me, and for that, thin, sturdy gloves seem to work best. Back in college, we’d actually use old game gloves to do our olympic lifts, (like receiver gloves, thin, but very durable), and they… Read more »
I don’t use straps for anything, but maybe I should? I did look into the grip straps, and that honestly seems like a great option. I enjoy taping (when I’ve suffered a tear), but it’s a little more work and maybe less cost effective long run. As for ripping, it’s usually the ring finger and pinky area, ONLY on the left hand (any ideas?). I might just be gripping too tight on that side? One thing I had no idea about, that I read in the article Michele sent me is that TOO much chalk is also not a good… Read more »
Teddy, I realize when you google “grip straps” it shows 2 different kinds. Here is the type I was talking about:
As far as the ripping on your hang cleans, your find about too much chalk is completely accurate…in fact, it was the culprit the first time my hands tore on cleans. Also, since it is only happening on that left hand, you might video yourself from the front doing a set…I’ve been amazed at what video has revealed about my own form, especially on the more complex moves like the Olys, Finally, I appreciate your response to my metcon request; wasn’t sure where you were working out (gym, garage, etc.) Now that I know it’s in a gym, if it’s… Read more »
A. 3×225, 2×245, 1×255, 3×245, 2×255, 1×265
B. As Rx. 7+20. Felt good but didn’t quite have a top gear. Was hoping for 8-9 rounds.
Happy Monday!