Dynamic Mobility and Activation
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Every 2 minutes, for 12 minutes, complete:
Interval 1 – Band Assisted Anterior Pec Stretch
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x 45 seconds per arm
Interval 2 – Band Assisted Lat Stretch x 45 seconds per arm
Interval 3 – Band Pass Thrus at bottom of squat x 10 pass thrus
A.
Every 2 minutes, for 6 minutes, complete:
Hang Snatch + Snatch @ 65-75%
and then . . .
Every 2 minutes, for 18 minutes, complete:
Sets 1-3 – Snatch x 2 reps @ 75-80%
Sets 4-6 – Snatch x 1 rep @ 85-90%
Sets 7-9 – Snatch x 1 rep @ 90+%
B.
In 10-12 minutes or less, establish a new 2-RM Push Press
C.
Four sets for max reps of:
Against a 3 minute running clock, complete:
Row 500 meters
Toes to Bar x max reps in remaining time
Rest 3 minutes
*Compare results to November 2nd
A. 155, 165, 175
175, 185, 195
195, 205, 215f
225, 235f, 240PR
B. Up to 235
C. 1:37 to 1:55 19, 18, 15, 16
A. subbed power snatches for snatches
105, 115, 125
then 125, 129, 132, 140, 144, 148…stopped at 150 as felt weak
(leg and neck still messed up, went to PT after power snatches and had some accupuncture done on leg)
Mobility – done
A. Hang complex – 85/90/95
Snatch (85 – 90%) 105/110/110
Snatch (90+) 115/120/125(f)
B. 95/105/115/125
C. Not sure why, but last month I had done Thrusters (95 lb.) instead of T2B – so I did them again this time to see if I had improved. An improvement of 3 each round or 12 overall.
A) 63-63-68 then 68-73-73-78-78-83-83-83-83
B) 103; attempt at 108 (f) * I think 103# x 2 was a PR for me last week
C) On 11/2 (16-17-13-16 = 62) Today (21-21-19-17 = 78)
Congrats!! Lots of improvements 🙂
M/A done
A. 85, then 95, 95, 95, 100, 100, 105, 110 (f), 105, 108
B. 130
C. Did the same as last time (GHD first two rounds because rig was in use).
20, 20, 15, 11 – 3 reps more than last time.
Mobility done a- testing for Saturday I will compete . Max rep hang snatch . I went up 195 . Almost got 205 .. 6 months ago my pr was 145 . Happy ! B – 2 rep max push press . 225 . Shoulders still sore . C – toes to bar . 26/25/25/19 .
A: complete @145
1-3@ 155
4-6@ 170
7-9@ 185, ended on 195
B: complete @ 265#
C: complete, RX,
1:53/20
1:55/18
1:53/19
1:56/17
T2b were challenging!!
Coming off a cold that sidelined me for 3 days. Still feeling like a bag of hammers.
Mobility: Complete
A. 160# Then: 160#, 165#, 170#, 175#, 180#, 185#, 190#, 195 # (f), 195# (f)
B. Didn’t have a 2RM PP before today – 225#
C. 19, 18, 17, 17 (2 more reps than last time)
I had difficulty with heavy snatches and T2B today. I hope it’s just part of recovering from being sick.
Hope you feel better Vince!
M&A done. Oly gym today.
A – Coach called audible. Warmed up with sets of drifting snatch and then no feet snatch to 95# (drills to increase speed under the bar). Then hang snatch to 120 and snatch to 150. Didn’t get aggressive as volume built up quickly.
B – PP 2-rm @200.
C – out of time. Will hit this tomorrow.
First day back with the program after last year’s open. Felt really, really good.
A. 65-70-75, 80-85-90, 95-100-105, 110-110-110
B. 125×2 (pr)
C. 16-12-12-9
Wahoo – welcome back Leya! And great job on your PR!
Thanks, Nichole!
DM&A Done. Awesome stuff.
A. 75#,78#, 80#
Then…90#x3, 95#, 98#,100#, 105#, 107#, 110#
B. 165# 170#F 1of2
C. 13,15,14,13
I feel blessed to be able to finally post, I’m in awe of you alls presence, I am two months out from meniscal tear on right knee, and this is my first full workout. Thanks to all of you for your awesome work and thanks Invictus for the awesome programming.
Great to have you on here Manny! Please let me know if you have any questions about coming back from a meniscal tear – I would be happy to help!
Mobility done
A. fighting the early arm bend-
80-85-85
2 reps 90
95-95-95
100+105 missed 110-thats my 1rm
Push press #120
11-10-9-11-not to good of a day-41 reps
Did not start the program exclusively until after 11/2
Mob done
A. 135 then 155, 165, 175
B. Up 235 x 2
C. 17/16/16/16
Post some Iron Scap/ rev hyper / GHDSU
Pullup SkillWod done this morning. Lot of grip work.
A. 105-115-120#
125-130-135# (2 reps)
140-145-150
155f-155-160f
B. 165# (I think that’s a 2RM PR)
C. 33/26/20/21 = 99 reps (5 less than 11/2/15 but I did a lot of grip work this morning and I could feel it)
Great job on your push press Cheryl!
Thanks Nichole!
Nice job Cheryl! That’s a ton of toes to bar and nice PR!!
Thanks Teesh!
A. 140-160
2x 165/170/175
185190/195/200/205F/205
B. up to 225 failed at 235
C.26/24/21/20
M&A done
A1.125,135,145 A2. 150,155×2 A3.160,165,170, A4.175,180f,185fff
B. Up to 210
C. 23,19,15,12
Nice work Jay!
Today was just one of those days when you know in the warm up it’s gonna be a good day!. Mobility done and appreciated.
A. 70/70/75
80
85/90/90
95/95/100 PR by 5# FINALLY 🙂 took forever or seemed like forever.
B. 140# for 2 New PR as well.
C. 22/23/20/20 I didn’t do this on November 2… not sure why.
Nicely Done
Yay, great work Tracy!!
Bravo!!!!
Congrats on the PR!! I remember well when I finally got 100# 🙂 It was in an Open workout (2011?) 🙂 That’s a great snatch milestone!
Mob Done 1&2 (banded pass thu 1 set, hurts shoulder)
A. 75/80/85 then 85/85/90, 95/95/100, 105/105/110F x2
B. 140
C. 15/12/12/12
I was cramped for time so I went with C first to get out of the way for class. I felt great today for the first time in a while. I had to take Thursday and Friday off for work and I think it did me good.
Mobility – Done – much needed and it felt good on the shoulders
A) 75, 95, 95
Then 100/ 115/ 120 Three sets each (it was fun today)
B) 155
C) 1:43 – 18
1:44 – 15
1:46 – 15
1:55 – 10 That last one stung
Thank you!!
Solid work Ken!
Thanks for the programming! !
A. 90/95/100
Then 105/105/110
115/130/125f
125/130f/130f
Been a while since I’ve hit 125, wrist still not 100%
B. 120
C. 17/17/17/15, that’s 12 more than November 2! Happy
Yay Karen! Great training day! Happy you hit 125 and had an improvement with the conditioning!