Dynamic Mobility & Activation
One set of:
Wrist Stretch x 60 seconds pulsing
and then . . .
Foam Roll Lats x 60 seconds per side
and then . . .
Two sets of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Banded Squats x 10 reps
V-Ups x 10 reps
A.
Two sets of:
Wall Facing Split Handstand Hold x 45 seconds
followed by …
Three sets of:
Wall Climb Plus Handstand Walk x 3 reps
60+:
No handstand walk
Rest as needed
followed by …
Three sets of:
Strict Handstand Push Up Negatives x 5 reps @ 50A1
35-54:
4.5/3″ Deficit
55+: No deficit
B.
Every 2 minutes, for 10 minutes (5 sets):
1 Clean from 2″ below the knees off blocks + 1 Front Squat
Immediately followed by …
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1.1 (continue to build in weight)
Immediately followed by …
Every 2 minutes, for 8 minutes (4 sets):
1 Clean Pull + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean lift-off, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)
C.
Every 90 seconds, for 30 minutes, complete:
Max Assault Bike Calories x 30 seconds
A.1. only able to hold 30s
A.2. done without HS walk
A.3. Kip HSPU 3 x 3 reps
B.1 #85
B.2 #95
B.3.#100
C. not done
M&A DONE
A. Done
B.built up to 175#
C. only had time for 4 rounds got 65 Cal/ average of 16 per round. would get it to 92-94 rpm and die after 15-18 seconds.
No A today
B. 85/95/015/115/120
120/120/120/125/125– had trouble extending today from the floor
150 for all
C. At home on air dyne– easier on the legs for sure, 20 cals for all except last 4 sets were 19/18/19/18
Hip/ butt still sore from needling and physio
Recovery day from Murph. My shoulders are smoked. 🙂
DMA, then I had:
A. easy 3K row. Every 500m get off and do:
:30 hs hold
:45 hollow hold
:60 wtd plank
Used 25# plate for the plank.
Back to regular programming tomorrow!
Dynamic Mobility & Activation = Done
A. Done
B.1 135/155/175/195/215
B.2 225/235/245/265/275
B.3 345
C. Class Wod (no Assault Bike available)
7 RFT
2 DL @ 325
4 Burpees OTB
6 Pull Ups
100m Run
= 14:21
Looks like a fun workout!
Mobility: done
A: Handstand drills – 4x walkwalks (no hs walk), 4in negatives, no push up.
B1: to 155lb
B2: to 190 lb (equals pr!)
B3: 195lb
C: 252 cals
Happy you cut that volume down – often the full murph takes people a while to recover from. Congrats on matching your PR!
Agree that a full Murph requires too much recovery. half is still a lot of work!
Any recommendations…. I have a rear in my lateral meniscus…. just doing what feels good trying to look after it
Oh no Kelly! That is not good! Send me an email and we will talk, in more detail, about options. nichole@invictusathlete.com
A. HS drills/walks
B. Light squat cleans just working out soreness from yesterday
C. 238 total cals
A. Done getting better handstand walking
B. Started at 135 worked up to 225
Second phase started at 225 work to 265 felt good last set work at 305.
Will do C tomorrow morning
Glad to see improvement with those HS Walks! Solid work on the cleans!
A. DONE
B 135 145 155 165 175
B2 180 185 190 PR 195 PR FAILED ONCE GOT 1 200 FAIL FAIL BUT CLOSE
C. DONE
D 267 CALS hell bike PR goal 300 cals
Awesome day Doug – congratulations!!!
Was super excited Olympic lifts are not my strength but hoping to make the stronger. I injured wrist about a year ago and could not clean for a long time. When I started Invictus I think I was 165-75 clean and now back up to 195 was super happy with that. Today looking forward to 2 bills and more
Traveling today so time and equipment was limited A: Invictus Gymnastics level 2
B1: 155; 175; 195; 205; 215
B2: 225; 235; 245; 255(m) Had to love to a different area because the military Crossfit class needed the area. The place I had to love to wasn’t ideal for cleaning so stopped at 255
B3: 285lbs
That’s it for the day.
Hope you are traveling somewhere fun!
I wish, lol. Nice place but all work. Augusta Georgia and then to Atlanta to pick up my son for the summer.
Mobility Done
Neg. HSPU Done
B1. 70/80/90/100/100kg
B2. 100/110/120/120/130kg
B3. 150kg
Did a lot of Air Bicycle and Rowing condition in my early morning Endero Fit group yesterday
So felt like a little metcon today.
Every 2min x 8
30sec x Air Bicycle – cal
7 x Power Cleans @ 60kg ( focusing on the bar cycling / flow)
4 x Strict Pull ups
A. Done as best I could – managed to walk forward but not back to the wall on drill #2, negative HSPU still very hard, cannot use a deficit
B.1 53/58/63/65/68
B.2 65/67/69/71 failed 2nd and 3rd try/69kg
B.3 accidentally only loaded to 71kg
C. Just when you thought it could not get worse!! Ha ha first one I got 12, all the rest 9 or 10, total was 208
Solid work Juls. What portion of the HSPU negative do you struggle with?
The last inch – if I try with a deficit I will crash for sure. It’s a massive weakness for me – my STO is definitely a weakness but the SHSPU is a whole other level – although I can pump some out occasionally under pressure lol using the full 36″ (plans inside line), but the struggle…so real
So if you can get a partner to stand on a box and spot you by holding onto your ankles to help you control that last inch. We want you working that last inch to build strength but having someone spot you will help you not just crash down.
B1. 135/145/155/165/175
B2. 185/195/205/215/225
B3. 235/245/255/265
C. Done
Nice work on those cleans Michael
Mobility done
A. Subbed out Travis’ gymnastics program
B1. 155/165/175/185/195
B2. 200/205/210/215/225
B3. 255/255/260/260
C. Done
Great job on your cleans! You and Michael (above) must have a similar clean!
Thanks Nichole – they have improved so much under your guidance! Yes – looks like Michael and I are very similar!
Physio gave me the all clear to train and compete today. Yes! Apparently, I damaged the rotator cuff, medial deltoid and anterior deltoid. All seem to be repaired now, with the copious amounts of anti-inflammatory and two weeks rest. Mobility is 95% to that of right shoulder, but rotator cuff is very weak. Rebuilding the overhead movement… Activation and rehab completed. A. Handstand work completed Rx, but was tough. B. Kept light: From blocks: 60,80,100,105, 110kg From Floor: 100, 105, 110, 115, 115kg Skipped the pulls and DL C. Not sure I understood this correctly – x20 intervals of 30… Read more »
Rob this is WONDERFUL news!!!!!! I am so happy to hear this. Okay, I would like to definitely see you always warming up with crossover symmetry – lets get that shoulder girdle strong as an ox. And yes, 20 intervals is correct 🙂
thanks. 20 intervals. Sorry, couldn’t manage that today. Apparently, in order to activate my rotator cuff muscles, I need to utilise a flow of movements. e.g. a lunge with a chop, or a banded push-up on a swiss ball with one leg. Anyway, I’ll get that done every day and modify some of the cross over symmetry movements I’ve learned.
DMA – Done.
A. Did best I could wasn’t able to walk when starting on wall need to work on this.
B1. 135/155/185/185/205
B2. 135/155/185/205/225
B3. 275
C. 202 cals. Lactic acid build up just crushes me on the AB.
The handstand part : I have a friend who is meeting me every week to work on my gymnastics / handstand/ pull ups / muscle UPS so i will do This tomorrow B : did only power clean -failed at 70 kg – not so happy about that . I have been to the doctor because of my leg and they took a MRI of me knee as well- something is not good they said right a way. C : did 2 rounds : 15 kcal assault bike – 10 burpee box jump overs and 10 med ball clean (… Read more »
‘Out of form’? the Assault bike felt Brutal today, and terrifies me every day! There’s no way I could have completed 20 rounds.
I did 2 rounds with : 15 kcal assault bike + 10 burpee over the box + 10 med ball Clean- hate ( sorry for using that work) that bike – need to work more on it to find my pace 🙂
oh like the regionals event 6? I did that yesterday and over it. One round of 30-20-10 though.
Oh -nice one ☝? Yes like the regionals workout – the med ball clean was so fun
Oh no Tine – maybe your knee is the culprit of your back issues??
I know the bike can feel terrifying but with the interval work, we are trying to get you more comfortable on the bike and, most important, get you to learn your pacing. Like where you can push, what RPMs you can hold for sprints, how much recovery you need, etc.
Maybe that as well – I am so sick of feeling that something always hurts ! I will work on the bike and them some
I will get the result in one week ( from my doctor )
Keep us posted!
I will 🙂
For the first exercise in B, what weight do I use?
it says to ‘continue to build’ in the second part, so i assumed it was build over the 5 sets…
If there is no percentage then it means for you to build up to a heavy for the complex without sacrificing form/mechanics. So, whatever percentage ‘heavy’ is for you today, that is how much you will build up in weight.