Workout of the Day
Dynamic Mobility and Activation
Three sets of:
T-Spine Stretch with partner
x 5 inhale/exhales
Band Assisted Anterior Pec Stretch x 30 seconds per side
Russian Baby Makers x 8-10 reps
and then . . .
One sets of:
Reverse Snow Angels x 20 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 2 reps
B.
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 70%
and then . . .
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 75%
and then . . .
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 78-80%
C.
Three sets of:
Crossover Lunges
x 10 reps per leg
Rest 2 minutes
Back Squat Jumps x 8 reps @ 25% of 1-RM Back Squat
Rest 2 minutes
D.
Three sets of:
Snatch Grip Deadlift (use straps) x 8 reps
rest 2 minutes
Three sets of:
Kettlebell Bulgarian Split Squats x 6 reps each leg @ 2011
rest as needed
*Anterior Loaded Walk x 60 seconds
rest as needed
Mobility and then some back squats.
A. Up to 165 for a 2RM PR. Was not feeling stable with these today but evidently improving to get a PR.
Then did Saturdays WOD.
A. 205, 215, 225, 235, 245, 255 (250 was previous one rep PR)
Felt good and lifting partner goaded me on so I decided to move to singles and see what the new PR is. 265, 275, 285, 295. Any day with a 45 lb PR is a good day.
B. 155×5, 165×5, 175×5
C and D. Spent so long on OHS I had to run out the door.
m/a done
A. up to 135# 10# OHS PR! 🙂
B. 85×5; 90×5; 95×5
C. BS jumps at 65#
D. ran out of time
Nice work Loretta!!!
In Savannah, Ga this week for work. Visted CF Steadfast. Nice place but no open gym time. Ugh. Looks like it is class WODs and programming for me this week. Bummer. I’m gonna go nuts this week.
Class workout – 1000m row, 30 deadlifts @225, 50 pullups; 8:28 (row was 3:37)
Mob done
A. 145-155-165-175-185-195 (PR)-205# (PR)
B. 115-125-130#
C. Done (65# jumping)
D. 175# snatch dead; 44# KBs; heavy sand bag
Slight overextension on the left elbow on the last 205# ohs!
Great job Cheryl! Take care of that elbow!
Thanks Teesh! I’m sure it will be fine in a couple days or so!
Congrats on PR! 🙂
Thanks! You too!!!
Yay! that was awesome! And 1000 m row in 3:37 is AMAZING! 🙂
Great job Cheryl!!
Mobility & Activation done
A. 155/165/175/185/195/205
B.135 /145 /155
C. Liked the crossover lunge. 1st time for those. 95# for squat Jumps
D. 215# snatch DL, 70 KBs -BSS, 65# Ant. loaded Walk
( super set a combo of strict and reg MU throughout workout. Singles and doubles for a total of 34 reps.)
(Post – Rev Hyper 7×12 / Iron Scap work / GHD SU 7×10)
A. 115-115-135-145-150-150
B. 115, 125, 135
C. DONE With 95#
Finished with
400m run
5 rounds
10 push ups
10 pull ups
400m run
5 rounds
10 push ups
10 pull ups
400m run
17:17
A. Up to 195 (185 & 195 were singles)
B. 125/135/140
C. 6 x Sandbag (100#) runs x100m
D. Bulgarian split squats w/32kg x 2
Traveling this week in the Sacramento CA area. Trained at Rocklin Crossfit today. If you are ever in the area you should check them out. Really nice facility, and the people were cool. They have an open gym from 12-3 everyday (or most days).
Mobility and Activation done
A)135,145,155,165,175,185 (f)
B) 5 sets at 115, then 135,135,140,145,150
C)done, back squats at 135
D) snatch grip deads at 135 x 8, 185 x 8, 205x 8
used 53# KBs for split squats, Carried an 80# dball
Cascade Classic-Great time competing with some masters studs including; Prejean, Exharos, Chrisman, and Tasaka. Definitely humbled when you get around these guys. Unfortunalty re-pulled right pec/shoulder blade after WOD 3 and made smart decision to withdrawal. Talked with CJ about injury and what my real goals are, great guy. CJ eased my decision to withdrawal as was a very difficult decision for me.
Oh no Joe! I am glad Cj was there and was able to talk with you!
M&A done
A. all at 95 – seems like OHS still bother my knees. Was painful.
B. 85, 90, 100
C. liked the Crossover lunges! 45# bar for jumps.
D. 150 DL, skipped split squats, did GHD sit-ups, 30# slam ball for loaded walks.
A. worked up to 130# (New 1 rep max by 10 # 🙂 and I did 2!
B. 70/75/80# (I am getting so much better with my technique on these. 80 was easy!)
C. Crossover done. Back Squat jumps 503
D. 135# snatch grip DL 30# Kettlebells on the Bulgarian Split squats and 70# sandbag carry.
Had a very good day today! Working out in the AM and not working makes life so much easier.
Major congrats Tracy!!!!!!!!!
Nichole I can’t believe how much this is helping me! I have been following the Invictus training since mid August and I am really seeing my technique get better and my strength coming too. It’s not easy and somedays I feel terrible but I keep on the path and I am so appreciative to have your guidance. 🙂
🙂 🙂 🙂
congrats!
Thanks Elissa!
Yay for the PR! 🙂
A. Worked up to#235
B. #160/#170/#185
C. Crossover work done. Back squat jumps @ #100
D. #245 snatch grip Deadlift. Kept Bulgarian split squats light. Carried #100 D-ball.
A: 80, 90, 100(m), 95(m), 90(m)- shut it down after that! Shoulders are still fried from Helsinki showdown this weekend. 4 event in one day and very shoulder biased. Very eye opening comp for me. Not that easy to hang with the young guys nowadays. Positive note was I set a new 10RM Back Squat. Event was 1 rep every 6sec beep test with back squat @130kg – rest 2 min and then the same with Push Press @70kg every 6 sec until failure. Only 15kg below my 1 RM BS. B: 60, 65, 70kg C: Back Squat Jumps @40kg… Read more »
Solid work Corey! Sounds like a fun weekend! Plus I want to go to Helsinki!!!
Thanks Nichole. Helsinki is great. This is the third time I’ve been there and I actually got to spend time sightseeing this time.
M and a done
A did 50,60,65,70,75,80kg, my 1rm was 80, so that’s a good sign
B did 5@50,5@53&5@57kg
C did lunges with 5 kg Dumbbells , wasn’t sure if I was meant to have weight and the jump squats at 34kg.
Did the snatch deadlifts first set was 60 felt easy. Second set 80kg only got 6, 3rd set @75kg got all 8 then did small wod.
A. 125/135/145/155/165/170#
B. 95# for 5 reps; 105 for 5; 115 for 3; 125 for 2
C. Done; 55# for jumping squats
D. Snatch deadlifts done at 145#; ran out of time to finish final two movements.
Yay Leticia!!!!!!
Leticia you are one strong lady! 🙂 Way to go!
Thank you Tracy! Congrats on your PR!!!
Nice PR!!!
Mobility done
A. Up to 170#
B. 120, 130, 140
C. Done (JBS @ 75#)
D. Done (DL up to 175#)
Took an extra rest day this weekend…beneficial!
A) 63-73-83-93-103-108 :))
B) 63-68-73 (last 2 at 78-83)
C) crossover lunges BW/jumping back squat 43#
D) SGDL 103-113-113
last bit…coming later
Quite busy day today and I was training outdoors today between two meetings:)
A. up to 60
D. skipped
D. skipped
D. skipped
A. 70 kgs
B. 60-65-70kgs
C. 40 kgs
D. Used 75kgs for deadlifts, 20kgs kettlebells for Split Squats