151203 Back Squat

Warm up:
5min DROMs
Lunges 3 x 10 ea side

A: Back Squat
Establish daily 3RM (#225)
Perform 1 chin-up w/ slow negative between sets

B: Hi reps 21-15-9
Back squat @ #135
Push ups

151008 Invictus

Warm up:

5 min DROMs

1 min Airdyne

A: Two sets of:

:60 Muscle ups (red band) 6 | 6

:60 rest

:60 Alt pistols 16 | 18

:60 rest

:60 L-seated DB press (#30) 19 | 20

:60 rest

:60 Strict chin-ups 9 | 10

:60 rest

:60 L-sit hold

:60 rest

B: EMOM9 (3 sets)

min 1 - :30 TTB 9 | 5 | 9

min 2 - :30 Airdyne

min 3 - :30 Ring dips 4 | 6 | 6

C: 3 sets of:

Reverse snow angels x 20

:30 rest

:60 hollow hold

:30 rest

150909 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: Complete as many reps as possible for each:

2 min Muscle Ups (red band progression): 12

1 min Rest

2 min alt pistols w/ KB (no weight; sit to 20" box) 26

1 min Rest

2 min L-seated DB Press (#35) 18

1 min Rest

2 min strict suppinated grip C2B pull-ups 14

1 min Rest

2 min max effort L-sit (knees tucked): :28

(only 1 attempt)

B: EMOM21

min 1 - 15 KB swings (#55)

min 2 - 8 Burpee Box Jump Over

min 3 - 10 TTB

Score:

R1: 33

R2: 33

R3: 33

R4: 33

R5: 31

R6: 28

R7: 30

150805 Invictus

Warm up:
5 min DROMs

A: E8M40 (5 sets)
800m run
12 strict pull-ups
12 HSPU or L-seated DB presses (#35)
Note working time.
5:45 - 5:36 - 5:43 - 5:53 - 6:01

150709 Invictus

Warm up:
5 min DROMs
2 min jump rope
10 air squats

A: E2M16 (4 sets)
1: 2 weighted pull-ups, 4 strict pronated pull-ups, 6 supinated pull-ups (#20)
2: Bench press x 8 @20x1 (#135)

B: For time:
1000m row (3:30 Airdyne)
20 strict handstand push-ups (knees on box)
30 ring dips
40 push-ups
Time: 22:03

150429 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: 3 sets of:
Weighted strict pull-ups x 3 (red band assist)
Rest :30
Weighted strict chin-ups x 3 (no weight)
Rest :30
Strict pull-ups x max reps (3 w/ red band)
Rest :30
Strict chin-ups x max reps (3)

B: E8MOM32 (4 sets) AFAP:
Row 500m (Airdyne 1:50)
Run 400m
30 push ups

150424 Invictus

Warm up:
5 min DROMs

A: For time:
1000m row (4:00 airdyne)
25 Power Cleans 155/105 (115)
35 Pull ups
50 Burpee Box jump overs
35 Pull ups
25 Power Cleans
1000m row
Time: 35:18

150418 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2MOM20 (10 sets)
Clean: work up to 1 RM (200#)

B: AMRAP10
- 5 GTO @ 145#
-10 Burpees over the bar
-15 Strict pull-ups (chin-ups)
Score: 2 rounds + 4 GTO

150416 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E3M for 18 (6 sets) rotate through:

• rope climbs; no more than 4 (subbed 7 banded crossovers w/ purple bands; pull downs, victories, 90/90)
• free standing hand stands
• roll to candlestick x 10

B: 3 sets of:

• 3 min Airdyne
• 2 min HSPU (8-9-8)
• 1 min strict pull ups (chin ups) (9-10-11)
• Rest 3 min

150406 Invictus

Warm up:
5min DROMs
Band Crossovers (3-positions) 2 x 10

A: E2M for 18 min
-3 roll to candlestick + 3 MU progressions (low rings, feet on floor)
-20 shoulder taps
-:45 sec of L-sit holds

B: 25 min AMRAP
In 3 min:
-5 Burpee TTB
-400m run
-ME chinups

Scores: 1: 4, 2: 4, 3: 2, 4: 3, 5: 3

C: Spartan 30/30 (30 days of 30 burpees)
Time: 1:54

140420 Shoulder Press 5-3-1+

Warm up:
5 min DROMs
Barbell complex (stick/bar)

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
work
115-130-145(5)

Assistance:
Chin-ups x 7
7-7-7-6+1-5+1+1

Metcon:
5 rounds for total reps of
:45 Burpee box jump
:15 rest
:45 35# Alt. KB Snatch
:15
:45 GHD Sit-ups
:15
40+75+77=192

140323 5-3-1+ Shoulder Press

C2W3

Warm up:
5 min DROMs
GHD sit-ups 3 x 25
GHR 3 x 10; BW x 10, 5# x 8 x 2

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
5 x 75% (110#)
3 x 85% (125#)
1+ x 95% (140#) 7

Assistance:
Chin-ups 5 x 7-7-7-6-1-3-1-1-1-1
Ring Dips 5 x 5

140316 5/3/1 Shoulder Press 3-3-3+

C2W2D1

Warm up:
2 min Jump Rope
5 min DROMs
GHR 3 x 10

Strength:
Shoulder Press 3-3-3+
3 x 65% (105#)
3 x 75% (120#)
3+ x 85% (135#) 8

Assistance:
Chin-ups 30 reps in minimal sets 10-8-6-6-3
Ring Dips 5 x 5-5-5-5-4-1

140309 5/3/1 Shoulder Press

C2W1D1

Warm up:
5 min DROMs
Foam rolling

Strength:
Shoulder press 5-5-5+
warm 5 x 60-75-90
work 5 x 95-110-125(10)

Assistance:
Chins 5 x 6-6-6-6-6
Dips: Bar-10; Ring 5-4-5-2

120226 5/3/1 Bench Press

Warm up:
5 min DROMs


Strength:
Bench Press 5-3-1+
75%(140)-85%(160)-95%(180) x 9

Assistance:
DB Press 50# x 10-10-10
Chins 5 x 5

140219 5/3/1 Bench Press

Warm up:
5 min DROMs
2 min jump rope
GHR 3 x 8
Chin ups 5 x 5
GHD sit-ups 2 x 20

Strength:
Bench Press 3-3-3+
70%(130)-80%(150)-90%(170) x 9

Assistance:
DB Press 50# x 10-10-10

131202 Back Squat

Warm up:
5 min Airdyne
5 min DROMs

Strength:
High Bar Back Squat 5RM
#210

Hi rep
Front Squat #135 x 10 x 3

Chin-ups: 3 x 5
GHD Sit-ups: 3 x 15

130919 3-position C&J

Warm up:
15mi bike ride
5 min DROMs
Burgener warm up

BB Gymnastics
1) 12 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1
– rest 90 sec.
150#

Strength
1a) 4xME supinated pull-ups 14-9-9-10
1b) 4×5 Push press 145#
1c) 4×10 Good mornings 95#

Cool down
Walk

May have been a bit worked from the ride but the c&j's felt good. Increased the pull-ups from last week, b and c stayed the same.

130910

Warm up:
5 min Airdyne
5 min DROMs
Burgener warmup

BBG
7×2 Hi-hang snatch, heavy but perfect, rest 60 sec.
105# x 3
110# x 4

Metcon:
1a) 4xME supinated pull-ups 12-8-8-9
1b) 4×5 Push press 155-145-145-145
1c) 4×10 Good mornings 95#

Started the push press @ 155 but they were more jerks than push press so I lowered to 145#.

Cool down:
walk