Workout of the Day
Mobility and Activation
Three sets of:
Hawaiian Squat x 10 reps per side
Rack-Assisted Pec Stretch x 30 seconds
Foam Roll Lats x 30 seconds per side
A.
Three sets, not for time of:
Handstand Walk x 15m
Chest-to-Bar Pull-Ups x 10 reps (Working on speed and efficiency)
24/20″ Box Jumps x 10 reps
B.
Every minute, on the minute, for 4 minutes:
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 55% x 3 reps
*Set 3 – 65% x 2 reps
*Set 4 – 80% x 1 rep
And then …
Every 2 minutes for 8 minutes:
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 99+% x 1 rep
*Set 8 – 99+% x 1 rep
And then …
Every minute, on the minute, for 8 minutes, perform:
90-95% x 1 rep
C.
Every minute, on the minute, for 8 minutes
5 Ground to Overhead
30 Double Unders
40-44: 185/125 lbs
45-49: 155/105 lbs
50-54: 135/95 lbs
55+: 95/65 lbs
D.
For time:
Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups
40-54: 95/65 lbs
55+: 65/45 lbs
*If you do not have muscle ups, then perform jumping muscle ups instead
A) done. Good warm up
B) off of 310- 125/175/200/275/280/285/290/295
Didn’t hit 99%. Feeling tired and out of shape after vacation!
Only did 280/275 for on the min. Failed at 300
C) 3 set unbroken cleans set 4/5- 2/3 clean – set 6-7-8Singles
Du unbroken all sets except
Set 6 -20 . Rested
Set 7 -25 Rested
Set 8 finished strong
D) 6:35. Thrusters were easy. We all know my MU suck!
Barbell work with SW. More snatches. And did this there:
B. 80/110/130/160/180/190/200
Then to MC for gymnastics skills and this with her after:
A. Done
C. done
D. about 15:00, but forgot to look at clock for exact time
Wahoo!
A. Smooth and unbroken B. Based off 245#…hit all reps as prescribed and then hit a new 2 Year (post Achilles rupture) PR at 250#. Used 225# for the 90% 8 min EMOM…these got easier each and every minute. C. Went with the Rx weight at 125#. Hit 6 of the 8 minutes. 3 of the 6 rounds went 4 reps instead of 5 reps. 0:45; 1:05; x ; 0:40; 0:48; 1:15; x ; 0:58. D. 6:26 Rx. Proceeded cautiously on these muscle ups as my arms were still sore at the bicep attachments….pretty much did all of them as… Read more »
Solid work Cheryl!
F 55+
Finish 4/15
Unsupported seated strict presses 70lb
C: 3 rounds of banded GM, 1weighted+5 strict pull ups, hip extensions and
Chinese planks
4/17
Hawaiian squats are fun:)
A: handstand walk (not very good today:( but keep working on it
C2b 5/5 each round
UB box jumps each round
B: back squat
EMOM 4 min
4x 75, 3×105, 2×125, 1×150
8min E2M
175, 180, 180,180
EMOM only did 5 min 175 lb
C: complete every round 42-45sec, UB DUs (it was brutal)
D: 45lb thrusters 20,15, 10,5
jumping MUs 5,4,3,2
5:48
A-HSH 3-5 sec. Each round-first time been able to hold.
B-Up to 370-#5 PR. And 335×8
C-4 rounds than broke time-went to 3pc and was able to finish.
D-Went to Box special class couldn’t do MU so did class.
4 rounds 75% SCx2 3 sec hold at bottom
3RFT
400m row
30 WB
15 PC 115
Felt pretty good today.
HS Walks were a meter at a time but they hot done as well as other Mobes and ‘A’ work…. all unbroken and rapid succession. The EMOM Squat work was challenging but went well. C. quite often coach, i notice you add a wod component that only a few will perform an A+ on…. today, this was it,, I got scattered ny rd 3 . ended up borrowing 2-3 minutes from the “Bank of I Cant Keep Up”. I took 11+ minutes to finish giving up on the minute pace in round 3. The ‘D’wod went ok after the hellish… Read more »
A. Done
B. 140/190/225/280/315/335/350/350/315 for 8 sets of 1
C. Turned into 8 min AMRAP – 6 Rounds 1 rep
D. 8:28 – Round of 5 and 4 MU’s singles and SLOW!!! Went UB on 3 and 2 MU’s. Changed my grip to much less of false grip and it made the difference on last two rounds. Thrusters were UB, but probably because I had a lot of rest on 1st two rounds of MU.
A. Done
B. Done didn’t stay OTM and only up to 90%
C. 4 round 4 reps
D. 9:04
Just stayed busy a lot of work for me, honestly didn’t think I could do that much work today just moved at a slower pace and got the work in.
A. Done. Hand stand walks with spotter
B. 155/215/250/310…345/365/385/407F…350×8 will feel this tomorrow!
C. Done. Sub 3 strict HSPU cause I need work on these
D. 8:02 but missed last MU
DUDE…. SOLID!!!!!
Thanks man! 1RM back squat for the qualifier! 🙂
Solid work Curt!
A. Done (HS Walk is work in progress. 15m is my max)
B. 95/125/145/175 then 200/210/220/230 (5# PR) then 200# x 8.
C. After 1 min at 105#, decided to make it an AMRAP AND DID 4 rounds. 125# felt too heavy.
D. 9:36 Rx
A: did hsw a few m at time
B: did of 235 felt off today
C:55″/1:30/1:10/1:00/55″
Nice work Ingrid!
M&A completed
A. Done
B. Worked up to 202#, then 195# for 8. Best these have felt in awhile with my back:)
C. RX.Made it to the 5 minute mark, then ran into the next minute each time to finish DU. Ended up finishing 8 rounds at 8:21.Not as written but wanted to get the work in. Gassed me!
D. 7:44. All thrusters UB, singles and lots of recovery for each MU. I had nothing on those rings. Maybe should have rested longer from C.
Another fun training day. Thanks!
Mobility done
A. Done
B. 180!! New 1 rep Max.
C. 189 Reps. 5/26-4/0-3/30-2/20-0-3/30-3/30-3/30 105 lbs
D. 10:22 65lbs Unbroken Thrusters. MU 0/Attempts 14. Had them, lost them. But they will return!
1/2014 Back Injury. Pre injury-180 back squat. Post back injury 170 back squat. A year of Invictus programming and I am back to 180!!! P.S. I could’ve gotten more too. 😉 THANK YOU!
Super to hear!
That is awesome Tracy!!!!
Shot me a video of you and your muscle ups, maybe I can help!! nichole@invictusathlete.com
THANK YOU! I will do that! XOXO
A) complete minus ctb pullups
B) 85/115/135/165/185/195/205/210 (PR)
C & D) skip
Needed to do 100 pu’s/100 wb’s from last week so did that. 11:33. Hoped to be sub 11.. But next time!
Nice work Holly!!
Thanks Nichole!
A. Done sans the walk. Did holds instead.
B. Up to 230 then back down to 215# for the emom.
C. Just realized this was an emom. I did it as an amrap accidentally. 5+1 c&j
D. Will come back later to do this. I need some time to recover a bit. Plus I am starving!
A. Done. HS walks still choppy.
B. 135/185/205/265/295/315/325/335PR, EMOM 8 @ 295
C. Did 7 rounds in 9 mins @ 135
D. Maybe later.
A. Complete. HS walks getting consistent C2B felt good today.
B. 115/155/185/220…245/260/275/275
C. Scaled to 155. Able to complete with the scaled weight
D. 5:12. Those thrusters always get me
A – done w/UB HS walk, C2B UB and felt pretty good, BJs
B – legs felt pretty tired; 95, 120, 145, 165, 185, 195, 205, failed twice at 210# 🙁 EMOM at 195
C – did 3 reps at 105# and 20 DUs per minute
D – decided not to do this. Really want to rest my shoulder more for next week. I did get a massage yesterday which helped.
Good call Leticia!
Mob and Act done.
A. HS wall runs, single but speedy C2Bs (can’t quite work out the kip yet), 24″ box.
B. 70, 85, 110, 135, 155, 160, 165, 170 (current 1RM) then 155 emom
C. Could not keep up, so did all eight rounds as fast as possible. approx a 1:30 to 2 mins per round pace. Sorry. 🙂
D. Did not do – ran out of time today.
Good adjustment Miki!
A. Done
B. Done with sets 6 to 8 with 85kg
C. Done all but my minute had more than 60sec for sure 🙂
D. I will do this tomorrow depends on the program…I had an appointment and did not have time to complete today.