Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise
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x 1 minute per side
Cross Under Lunge
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x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
Two sets of:
Deep Squat Progression x 3-5 reps
Squat Rocks x 30 seconds
A.
Take 12-15 minutes to build to a new 1-RM Front Squat or what is ‘heavy’ for today
B.
Every 2 minutes, for 20 minutes (10 sets), complete:
Clean x 1 rep
Build over the course of the 10 sets to a new 1-RM
C.
Three rounds for time of:
20 Handstand Push-Ups
40 Double-Unders
55+: 95/65 lbs Push-Press
Front squat 265 about 92% of 1RM
Cleans 215 about 93% of 1RM
Metcon 13:37! Good news, I finished the HSPU, most I’ve done ever in a WOD! First set 10/10 second 5/5/5/5 last set 5/5/4 then singles. Dubs steady with a few misses.
That is awesome Ed – nice work on training – glad you were able to manage those hspu!
Activation & Mobility
A. 365 Front Squat (30# PR)
B. 295 Clean. PR is 305 but legs were toast after the FS. Tried 315 and failed twice.
C. Metcon = 8:43 RX. Hspu are my achilles…need to work on them.
Woooowwwww – 30 lb pr – that is HUGE!!! Nice work!
Thanks!!!
Mobility and stretching
A. Build to heavy strict press:
85-95-100-105-110-115-120-125#
B. Skipped; instead did a few sets of ring mu
C. 3 RD’s: 20 hspu, 5 cals Assault Bike – 3:40
A. FS 315 about 95%
B. @ 235 (88%) back was tight so did not push – I did a bunch yesterday
did 20/15/10 ass bike cals/DUs about 4 min
Did DMA, then I had: A. 1 hang clean 1 squat clean 1 front squat 2 jerks 8 rounds B1. RLD with :03 hold at the bottom x 20 B2. :45 face up Chinese plank B3. Max ttb C. 15.12.9 c&j 50 DUs after each round A. worked up to 125, but missed the last set of jerks today. :/ Bad bar path, I think, or just fatigue under tension. 125 is a weight I can jerk consistently, and for reps. But not today. 🙁 Oh well. Next time. B1. worked with 135 on the bar, which is not too… Read more »
A: 335
B: 305
C: 5:14
Nice work Brent!!
Combined two days of training since I missed yesterday “y’days’ Dtyn/Mob. Done A). SB: 53lbs,63,73,x3f,73b Coach Nicole I saw your comment to someone of FB about being too forward I think I do that to I tried to work on it plus my mobility in that position needs a lot of work B). S: 73lbs,78x2f,78,83x2f,83,88x2f,88 (pwr pos) C1). PU+CSB+BMU: 1) dropped off the Bar to recover quickly to do BMU 2) ” except failed BMU x 1 good 3). same exact thing 4). 3+2+2fails 5). 3+2+2fails 2) Done 3). Done optional had to leave out Glute act Done -love this… Read more »
Yes! You can either email me the videos (nichole@invictusathlete.com), upload them here and tag me or upload them to our FB group!
A. Up to 170# again–same as last week–10# under best
B. 140#. Still a bit hesitant with knee, but it has been really good, again 10# under best
C. 7:51
A. Up to 285 (95%)
B. Up to 215 (92%)
C. 5:13
Glutes Activated
A. Up to 315
B. Up to 255
C. 6:07
Just took it steady today. Felt good
First went to the doctor got cortisone shot for tennis elbow in both elbows and found out I have tricep tendonitis nothing he can do but time.
Front squat 375 .10 pound PR
Squat clean 275. 5 pounds under PR
20 handstand push-ups 40 double unders
6 minutes 12 seconds elbows a little tingly
Oh no Brian! You’ll need to lay off the arms for a while – message me and we can chat (nichole@invictusathlete.com)
I sent you a message.
Great seeing all of these PR’s – congrats to everyone!
I am a day behind – have a team comp this weekend and ran through some of the wods with my team yesterday. Did the snatch balances and snatches up to 80% today and did the EMOM’s from yesterday.
Hey! I just joined, and did this qualifier as my first masters WOD. Loved it. Can’t wait to see how this goes over the next year…
Those iso holds tho…workout in itself…
A. Hit a 5lb PR at 245lb
B. Managed 215lb after 3 attempts…which is under my PB of 225lb…haven’t done many heavy cleans since before the open.
C. 9:49. Broke up HSPUs in 5s until last round…then did 3s. DUs were quick. Last year I wouldn’t have been able to do all the HSPUs…. 🙂
Welcome Clint, happy to have you!
Cheers!
A: Up to 140kg. Missed 142.5kg, but still a 2.5kg PR.
B: Up to 122.5kg. A 2.5kg PR. Missed 125kg.
C: Tested a comp workout for BoB. 8 min Amrap of 20 DUs, 3 C&Js. Start at 60kg and add 10kg each rd until you hit 120kg then it’s as many reps as possible @120kg.
Great workout day. Looking forward to the weekend!
45min Assualt Bike 55 rpm
CrossOver Symmetry Activation
Romwod
Humbling day, but I guess that’s what drives us to keep working hard and improve. A. Up to 83kg, 1 kg PR – only time I wear my knee sleeves and belt is when I compete or attempt 1RM’s, makes a difference. B. Up to 73kg, took a few tries but not even close to a new PR, which is only 76kg. Looking forward to improving my form on this and hopefully as my front squat gets stronger I can finally pull a decent number. With adrenaline I power clean this in a competition ha ha C. 8:55, slower than… Read more »
Great work today Juls! You got a new 1-rm, worked up to 96% on your clean and learned more about yourself with hspu volume. Great training day!
Thanks Nichole 🙂
Mobility: done
A) built up to 215lb, failed at 225lb (PR is 245lb)
B) 180lb. Failed three times at 185lb
C) ~10min. Halved HSPU reps (10 strict each round). Each round of DUs unbroken.
Mobility completed.
A)135#/155/175/195/215/225/235/245(f) 5# below PR.
B)135#/145/155/165/175/185/195/200/
205(f). Caught it but could not stand up with it. Ties PR.
C)8:02
Not a great day of training. Was up with our dog most of the night. He aspirated his food and he developed pneumonia. He was coughing up blood most of the night. He should be feeling better in the next 24 hours.
Oh no Dean!!! I hope your dog is okay!!! They are extensions of the family so please keep us updated with how he is feeling.
Yes, I will keep you posted. Not only is he an extension of our family he loves coming to the box with me when I train. He usually is waiting by door in the morning to come with me after I drop the kids off at school. Not so this morning. He was just wanting to sleep. Poor little guy.
Oh poor guy!!!!
ouch! our dog has done that…lab?
No sir. He is a Boston Terrier.
A. 275#
B. 235#, thanks for all the video critiques yesterday. My set up was much better
C. Resting my neck for a comp this weekend
Great to hear Chuck!
I am starting back tomorrow feel really good today both knee and from being sick. Should I go ahead and get my 1RM on the cleans and Front squat this week or will there be another opportunity for me to get those coming up.
There will be another opportunity so don’t worry about doing it tomorrow. You will split jerk tomorrow 🙂