For the 2017 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning.
You’ll be able to purchase each visualization individually for only $5.99 each, starting with Invictus Guided Visualization: Open 17.4 Workout.
You all are well prepared for this workout! Have confidence in yourself, trust your training and attack this workout knowing that you are well prepared for every movement!
A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Video for 17.4
Then. . .
Banded Hamstring Floss
Banded Pec Stretch
Ankle Floss
T-Spine Opener
Banded Lat Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 70-75%
Then. . .
2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
B.
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Rowing @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
C.
35-54:
Two sets of:
5 Deadlifts (225/155 lbs)
10 Wall Ball Shots (20/14 lbs)
5 Handstand Push-Ups
Rest 60 seconds
55+:
Two sets of:
5 Deadlifts (185/125 lbs)
10 Wall Ball Shots (20/10 lbs)
5 Push-Press (95/65 lbs)
Rest 60 seconds
D.
35-54:
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
55+:
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (185/125 lbs)
55 Wall Ball Shots (20 lbs to 9’/10 lbs to 9′)
55 Calorie Row
55 Push-Press (95/65 lbs)
Strategy Considerations and Preparation Notes
Please read our very thorough written notes prepared last year and updated again tonight: Invictus 17.4 Prep Notes
Our friend Shane Farmer also filmed the following tips last year on how to approach the rowing for 16.4/17.4. Shane is our rowing coach at Invictus, a Concept 2 Master Coach and the founder of Dark Horse Rowing. Here are Shane’s rowing tips for this event: http://youtu.be/
If you have any questions, please drop them into a comment on the blog and we will be sure to answer them on Friday morning.​
185. tiebreak 10:49
17.4 Score: 165. Tiebreak 11:57 So this year I went in with a game plan that fits how I work as athlete. Last year I did not have a plan, hit the DLs too fast then fell apart for the rest and only had maybe 15 seconds to try for a HSPU. This year I took DLs AND wall balls in sets of 5 with 5 seconds rest between, staying deliberately with this pace the whole way through. I relied on my judge to tell me the 5 seconds rest, so there was some play in there I am certain.… Read more »
17.4 149 reps. 4 reps less than last year. Deadlifts went better this year, sets of 5 until 50, then 5 singles, no lifts felt excessive; during 16.4 the last 15 reps were singles and everyone felt like a max effort lift. The wallballs got me this time, took way too long on them. Would like to give this another go if my backside recovers before Monday, but it will probable take a week to feel normal again.
204 tiebreak 9:47 Great effort everyone on all the workouts thus far. The Open is rewarding, frustrating, and instructive all at the same time. It’s also somehow both a long and short five weeks. One more! I wanted to thank Nichole for her excellent programming and supportive coaching over the past 10 months. HSPUs have always been a relative strength of mine, so I wouldn’t expect to see substantial growth in a year. However my tiebreak time was nearly identical (9:51) to last year and I improved my score by 7 reps. I remember feeling maxed out on HSPUs during… Read more »
So awesome to hear Beth! Great score and fantastic job on the workout!
207 tiebreak 9:47 Great work everyone on all of these Open workouts! This time of year is rewarding, frustrating, and instructive all at the same time. I wanted to thank Nichole for her excellent programming and supportive coaching for the past year. HSPUs have always been a relative strength of mine, so I wouldn’t expect to see a substantial amount of growth in them in a year. But my tiebreak time was nearly the same as last year (9:51) and I completed 7 more reps. I remember feeling maxed out last year when the time was up and this year… Read more »
Going to tackle 17.4 tomorrow! So today just moved and did lots of mobility.
3 rounds:
Row 3mins
Couch Stretch (45 secs/leg)
15 Air Squats
Banded Pec Stretch (45 sec/arm)
Run 400m
8 strict pullups
Took approx 30 minutes
2 sessions Romwod
Great job everyone who already tackled 17.4 and good luck to everyone still needing to perform it!
Warm up- Awesome!
17.4- 190 reps, stuck with my game plan which probs still left a little in the tank at the end
A-C done, great warm up, thanks Nichole & coaches! May redo on Monday.
17.4 180 reps (didn’t do the Open last year, no score to compare it with)
DL: Singles (70% of my 1 RM)
WB: sets of 7 or so, should have done sets of 10 or 11?
Row: couldn’t get 1 cal per stroke to save my life
HSPU: mostly singles-in survival mode 🙂
Yes, I want to see bigger sets on your WB shots Ian! Open with a set of 15!
Will do, thank you Nichole!!!
Wheee! 17.4 = 41 ?
Scaled last year. Thought about scaling again but said WTH. Someone needs to be the rear guard. 225# is 75% of DL max.
With apologies to everyone.
You didn’t scale Rodney – that is awesome! Now you have a benchmark for next year!
A. to C. completed
D. 217
Thought I was getting back on the bar for a second then just faded.
Last year I managed 8 HSPU and this year 17 (and my reps were solid this year compared to last year’s struggle). I felt much stronger throughout the workout too. Overall, very happy with the improvement. Looking forward to improving those HSPU even more this offseason.
nice improvement Joe!
Thanks man!
Great to see that Joe!
M40-44 Rx
Hopefully that’s ‘one and done’. HSPU got me! 240 reps total.
Splits:
DL 2:03 (7×7+),
WB 4:07 (25,15,15),
Row 6:55 (1300kcal/hr),
HSPU: 11:52 (7,7,7,7,6,4,3,2,2,2,2,2,2,2,1)
DL: 5,5,1,1,1,1,1,5
Nice work!
SOLID Rob!!!!
A. Complete except for row. No rower.
B. Complete
C. Complete
D. Modified with 800m run (no rower) and 95lb PP (can’t do HSPU). Only got through 10 PP. Humbled me once again.
A: done
B: done
C: done (scaled 35-39)
D: 195 (scaled 35-39)
5 lbs ball instead of 20 (ordering 20 today)
Greatly done Michael, way to take it on.