151111 Shoulder Press

Warm up:
5 min DROMs

A: Shoulder Press
Establish daily 5RM (#130)

B: 21-15-9 of:
- #85 push press
- ring rows

151103 Bench Press

Warm up:
5 min DROMs

A: Bench Press
Establish daily 5RM (#175)

B: High rep bench/ring rows
21-15-9
Bench Press (#95)
Ring Rows

150911 Aspiring Champs

Warm up:
5min DROMs
500m row
5 x 30yd @ 80%

A: Four rounds for time
60yd plate push
30 wall balls
20 ring rows
120yd sled push (#160)
Time: 32:34

150528 Invictus

Warm up:

5 min DROMs

2 min jump rope

A: Four sets of:

Single arm presses x 10 @ #35

rest 2-3 min

B: AMRAP10

10 push press (95/65) 75#

10 overhead reverse lunges (95/65) 75#

10 over the bar burpees

Score: 3 rounds

C: EMOM6

min 1: lean away pull-ups (ring rows) x 4 @ 4111

min 2: Bottoms up KB carry x 25yd ea arm (35#)

150401 Invictus

Warm up:
5 min DROMs

A: E2MOM 4 16 minutes (8 sets)
Front Squat x 3-4 (175# x 3)
Increase load from last week (135)

B: For time:
Row 1000m (Airdyne for 4:00)
75 KB swings
50 Wall balls
Time: 11:48

C: EMOM 4 6 minutes
min1: ring rows x 4 @ 4111
min2: bottoms up KB walk x 25yds ea arm

D: Spartan 30 Burpees for 30 Days Challenge
30 in 2:10

150204 Invictus

It's been a tough couple of weeks. Tweaked my back doing deadlifts and a stomach bug kept me out of the gym. Now I'm back. It felt like my right bicep has been healing but I seem to have aggravated it again today with the ring rows.

Meeting with the Ortho last week (follow-up for ganglion cyst on wrist) I asked for him to take a look at it and he seemed to think it may be a slight bicep tendon tear. He said it could heal itself but if it really becomes an issue I should come back in for an MRI.

Warm up:
5 min DROMs
10 air squats
10 walkouts
200m run

Conditioning:
24 min AMRAP of:
1:1 work:rest for each movement
10 DB Ground to Overhead (35#'s)
200M Sprint
10 Ring Rows (2 rounds feet on box, 3 rounds feet on floor)
Score: 5 rounds + 10 DB GTO

150106 Invictus' 12 Days of Christmas

Warm up:

5 min DROMs

For time:

25 Double unders

2 Power cleans 135/95 (95)

3 Ring dips

4 DB ground to overhead 45/30 (35# KB)

5 Burpees

6 TTB

7 Push-ups

8 Box jumps

9 KB swings (55#)

10 Pull-ups (ring rows)

11 Front squats 135/95 (95#)

12 Shoulder to overhead 135/95 (95#)

Time: 49:00

140423 5/3/1 Bench Press 5-3-1+

Warm up:
5 min DROMs
2 min jump rope
Barbell complex (stick)
Power Cleans 5 x 65-85-105

Strength:
Bench Press 5-3-1+
warm
80-100-120
work
150-170-190(7)

Assistance:
Incline DB Press 55# x ME x 3
Inc(2) 16-11-7
Ring Rows (20" box) x ME x 3
12-7-6