Workout of the Day
A.
Handstand Walk
Accumulate between 200 and 300 feet in as few attempts as possible. Treat this as deep learning practice. Stop, take time to correct positions and make it as proficient as possible.
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch x 1 rep
*Sets 1-2 – 80% of desired Regionals 3rd lift
*Set 3-4 – 85% of desired Regionals 3rd lift
*Set 5-6 – 90% of desired Regionals 3rd lift
*Set 7-8 – 95% of desired Regionals 3rd lift
*Set 9-10 – 100% of desired Regionals 3rd lift
C.
Three sets of:
30 Alternating Pistols
5 Muscle-Ups
Rest 2 minutes
Perform this with a weight vest (8-15 lbs) if possible.
D.
For times:
Row 30 Calories @ 110% of desired 50 Calorie pace
Rest 2 minutes
Row 40 Calories @ 105% of desired 50 Calorie pace
Rest 3 minutes
Row 50 Calories @ 100% of desired Event 6 pace
Rest 2 minutes
A. Done. T2b were rough. My core is smoked from this week. DUs-UB
B. Built to 315. (85% of 375) this was a guess.
C. 5 rounds
D. 4 +14.
Oops. Wrong page
B. 110, 120, 125, 130, 135(pr), 140 (pr)
C. 15lb vest for the pistols only
3:15/2:55/3:10 (pistols took ~1min. MUs are slow and just depend on if/how many I can string).
D. 1:35/2:13/2:53 (Off of 1000 cal pace. Still figuring out what pace to use)
A. Had to do last b/c of classes going on. ~10 feet for best go (this is actually getting better; I started working on this during the Open and couldn’t take any steps).
Did a bunch of strict HSPU drills (negatives, bands, holds) — basically doing these every single day.
A. making progress slowly
B. 95/100/105/110/115 (PR)
C. w/ 8# vest – this was hard, had to switch to false grip/singles. 4:47, 4:00, 4:24
D. 30 cal @ 1:46, 40 cal @ 2:27, 50 cal @ 3:15
A. 100ft both times attempted
B. Worked sets off 75kg hit all weights on the min 🙂
C. 2:03, 2:12,2:17
D. 30 cal @ 1:23
40 cal @ 2:01
50 cal @ 2:32
A. 3x90ft… Turning every 30 feet trows me off
B. 170/180/190/205/215 Miss
C. No vest so just did the whole thing straight through… 6:02 Pistols still suck
D.1:10/1:44/2:12
A) 4 attempts hit 200 pretty easily could have been less but was limited to space
B) worked off of 210 but decided to go for 215 and hit it 2x at the end! Have much more in the tank!
C) 2:00+ each round weighted pistols w/ KB and MU at low rings were tough for 6’4″+
D) did 3x500m at pace for team event
Back at it after a back injury during the Jackie + deadlift/box jump WoD that put me out of commission for the last week A. 3x90ft with a u-turn in the middle! B. 125#, 135, 145, 155, set 9- 165 (which surprised me, so I went up for set 10) set 10- 170# went ahead and did one more set with 175 just to see….almost stood it up, but it was a little forward C. 3:08, 4:05, 3:45….muscle ups are still inconsistent in terms of technique. When it’s right, they feel easier than ever, but about half the time I… Read more »
A. 80’/70’/60’/50′
B. 215/225/240/250/260(f)
C. 2:13/2:09/2:16…20lb. Vest
D: 1:09/1:43/2:11
A. Completed in 4 attempts
B. 185, 185, 195f, 195, 210f, 210, 225f, 225f
Got under the bar, just couldn’t get my arms locked out quickly enough
C. 1:19/1:14/1:23 ; no vest. My pistols are vastly improving
D. :59/ 1:34 / 2:09
A. worked on some max distance walks. 80’/55’/60’/80′.
B. 180/195/205/215/225. no misses. very happy with this today.
C. :54/:56/:53. no vest.
D. :57/1:27/1:59
Programming question – Just watched OPT’s regional prep and he mentioned doing heavy snatch work 2 x week and lighter days up to 2 x week. Are we going to snatch that often over the next couple of weeks for those in week 3?
5 x 45ft
175-185-195-205xx-210 xx – footwork was terrible today. Gotta flush it and move on.
1:47/1:37/1:38
:50/1:38/2:04
A. 4 x 50′
B. 205, 215, 230, 240, 250 (failed both attempts, need to work on stability in the catch)
C. 20lb vest – 1:29/1:18/1:21
D. 1:01/1:25/2:05
A. 5×40′ walks felt fast today.
B. Mechanics were off here worked doubles at lower percentages every 2 minutes 185-215.
C. 20 lb vest for pistols, no vest for muscle ups so did 7 instead of 5 (would not have kept appropriate pace for muscle ups if vest stayed on here approximately 1:30-1:40 each set pistols are getting faster.
D. :40,1:20,1:54 will probably slow that down a little.
A. 1st- attempt -120ft second attempt-90ft
B. 145, 155, 163, 170 failed several times so stayed at 165#
C. 2:00/ 2:13/ 2:37 Vest 10#
D. forgot to record time… 30 and 40 cal were in 2 something and 50 cal was 3:36
Hey Kim,
That isn’t a problem at all, we would be proud to have you represent Invictus! Send an email over to nichole@invictusathlete.com and I will get you the needed information!
B.170.185.195.205#
C.1:28,1:37,1:50 (NO Vest)
D.1:26,1:58,2:33
A) done. getting 20-30ft pretty consistently. pr today with about 35 ft. Gotta keep at it. B) 80%/80% 85%/85% 90% (f)/90%/90% 95%/95%(f) hang snatch is feeling much better (not today so much but in general). Did some volume training with strict hspu negatives and rope climbs. Rope climbs are brand new and pretty rough for me. I’m trying to do some volume training with rope climbs, strict hspu and/or butterfly pullups every training day since I struggle with all of these but my shoulders and triceps were pretty fried this morning after Sunday. Headed to work so I’ll have to… Read more »
Thanks for the kind words Brooke! You are doing great and, no matter what level of an athlete you are, there is always going to be SOMETHING that is a weakness at Regionals and/or Games for an athlete. It is important to have a strong mindset and TRUST your body and all the hard work you’ve put into training. We are way more capable then we think and our bodies can learn and adapt better then we could ever imagine. Trust that process and go out with 110% on game day.
A)
Done. Hit a PR of 12 metres
B)
70/70
75/75
80/80
85/85
90/90(f)
C)
20lb vest had nothing else. Fun but tough.
2:00
1:58
2:02
Unbroken took 10-15 seconds before I started muscle ups
D)
1:02 1700-1800 cal/hr
1:35
2:12