July 2

Tried Invictus for a month. Didn't like it... so ill try something else. whats that worst that can happen???
Monday: 
A: EMOTM x 8
   1 Power Snatch
   1 Hang Snatch  All Sets done at 155 

B: 4 Sets of 3 Front Squat All Done at 245 

C: Fran - 5:05 (1 Minute Slower than my PR) Not too bad

Played golf today and went to the cross fit gym in wheeling. Workout was good. Worked on butterfly pullups and started to get them after a while. Good stuff. (shot 81... not good stuff) 

Tuesday:
Basketball


Wednesday: 
A. EMOTM x 8
     1 Power Clean
     1 Squat Clean
     1 Jerk

B: Rest 30 Seconds between sets
     12 Chin ups
     12 Split Squat Right
     12 Split Squat Left
         x 3 Sets
C: Tabata
     Ring Hold
     GHD Sipups


Thursday: 
Basketball


Friday 
A: Every 3 Minutes x 5
    Back Squat 5 - 4 - 3 - 2 - 1+

B: Every 6 Minutes x 4
   Lunge 100 m with weighted vest (or 45lb bar on back)
   25 Unbroken Wall Balls

June 2nd

Shutting it down

Monday June 1st

A.10 Minutes EMOTM 2 Bench press @ tempo worked up to 215 

B: 

Four sets of:

Front-Foot Elevated Split Squat x 6-8 each leg Done with 55's 

Rest 60 seconds

Ring Push-Ups x 8-10 reps Done / easy 

Rest 60 seconds 

B.

Four sets for max reps against a 3-minute running clock of:

Run 300 Meters

Max Reps Burpees - 15, 29, 17, 19 

Done at life time. Felt fine. Took an hour long nap before... which was awesome. 

Saturday May 29th

Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

B.
For time:
Row 1000 Meters

immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by…

Run 800 Meters

May 21st and May 22

Workout of the Day
A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

B.

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups 

Workout of the Day
A.
Take 10-12 minutes to work on Pistols or Pistol Progressions

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Wednesday May 20th

Attendane: Benton, Stanich, Thomas, Serena, Brittany, Jack 

Three sets (12 minutes) of:

30 seconds of Muscle-Ups or Ring Dips

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds Done... at about 75%... it was early 

B.

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

All Sets done at around 2:40 to 3:00. The new belts on the treadmills are great... Also, working out in the morning is very very difficult. Thomas is going to start taking pictures with his smart phone and posting it to the blog to make things prettier. 

Tuesday May 19th

Workout of the Day
A.
Front Squat
*Set 1 – 4 reps @ 65% 175
*Set 2 – 3 reps @ 75% 200
*Set 3 – 2 reps @ 80% 215
*Set 4 – 3 reps @ 85% 225
*Set 5 – 2 reps @ 90% 240
*Set 6 – 1 rep @ 95% 250
*Set 7 – 2 reps @ as heavy as possible 255 (easy but still need to work on mobility
Rest 2 minutes between sets.
B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs (24 inches)
12:18 

Trying Crossfit Invictus for programming. This one was pretty fun. I did the METCON on the turf upstairs and things went fine. Shoulder is kind of hurting still but it really didn't mess with my time. I broke up the wallballs into 2 sets for the first round, 3 sets for the second round, and just tried to survive in the third round. Things I need to pay more attention to. 

1. Mobility 
2. Breathing