The second workout on the new Invictus programming was a intense, it was:

Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
10 Dumbbell Push Press
10 Dumbbell Front Squat
Rest 8 minutes;
and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes;
and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/18″)
15 Toes to Bar
10/5 Ring Dips

Since the rower is in another building I just did a 200m run which is pretty much the same as the row (time wise). My shoulders were real shot from the day before so the HSPU and thrusters were a lot tougher then they should have been. But overall I did ok finished with 3rds +200ms.

The next part didn’t let up on the shoulders one bit, but just kept on beating on them. This one I did a little better then the first and got 3.53rds.

The last workout was full of movements that I was really good at (Box Jumps & T2B) so I felt that I could do really well. I finished with 4.11rds 

The next days workout had a lot of the stuff that I just did a few days ago so I wasn’t expecting too much, also I couldn’t do part D since I didn’t have a slam ball. Here’s what I did do:

B.
Take 15-20 minutes to establish today’s 1-RM Snatch.

C.
Take 15-20 minutes to establish today’s 1-RM Clean & Jerk.

I didn’t do all that well with either lift today, for Snatch my reps were 155,175 and 190lbs. I then just had a lot of failed attempts at 200 and 205lbs. I went directly to the C&J from there and started at 200lbs, on my first jerk I realized why my I was doing so poorly my shoulders were completely shot. My next few attempts weren’t kinda crappy too I got 215,230 and finished with 245lbs.

I wanted to do something else to make up for the poor performance earlier so I did some more work later:

Hang Squat Cleans

My first sets were 3x135, 2x155, 1x175, 1x195, 1x205 and 1x215. I then moved onto 225lbs which was going to be tough. I failed on my first attempt but then got it on the second attempt which I was pumped about. My technique felt real good and 225lbs felt easy my problem is my legs are just too weak to squat the weight.