Workout of the Day
Mobility and Activation
Three sets of:
Hip Flexor Stretch x 60 seconds per side
Band-Assisted Anterior Pec Stretch x 30 seconds per side
T-Spine Stretch x 10-15 seconds
A.
Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Strict Handstand Push Ups x 8-10 reps
L-Sit Hold x 45 seconds
Progressions for Strict Handstand Push Ups:
Handstand Push Up Negatives x 5 reps @ 40A1
B.
Every minute, on the minute, complete:
Back Squat
*Set 1 – 4 reps @ 40% of 1-RM
*Set 2 – 3 reps @ 50%
*Set 3 – 2 reps @ 60-65%
*Set 4 – 1 rep @ 75%
*Sets 5-10 – 1 rep @ 85%
C.
For max reps:
90 seconds of Ground to Overhead
Rest 90 seconds
60 seconds of Ground to Overhead
Rest 60 seconds
45 seconds of Ground to Overhead
Rest 45 seconds
30 seconds of Ground to Overhead
Rest 30 seconds
15 seconds of Ground to Overhead
Work on creating speed and efficiency moving the barbell from ground to overhead.
40-49: 185/125 lbs
50-54:
155/105 lbs
55+: 135/95 lbs
D.
Three rounds for time of:
20 Shoulder to Overhead
15 Ring Dips
40-54: 115/75 lbs
55+: 75/55 lbs; Ring Dips x 10 reps
A. Done, HSPU with 1 mat strict for a few (Progress), L-sit 45/36/30
B. 150/185/235/275/310
C. 6/5/4/2/1
D. 8:49 (Did 20 dips the first 2 rounds, duh)
Snatch work with coach SW in the AM. Then:
a. done
b. 90/100/130/150/170/170/170/170/170/170
c. performed at #75 5-4-4-3-2
d. 1:45/2:50/2:30 (dips were banded with smallest)
A. Complete
B. To 275
C. Misread and missed 45 sec round. 8-6-4-2. Weight is a bit to heavy to cycle through quick. Split jerk most reps.
D. 6:58. Ring dips usually a strength. Wow not today.
A-done
B- 135/165/195/245/275
C-5-4-4-3-2
D-10:09
A. Complete
B. 140, 175, 225, 265, 300 for remainder
C. 11, 8, 6, 4, 3
D. 5:54
Trying not to be frustrated, but unable to complete today’s wod due to a left pec/ant deltoid issue. Ring dips flairs it up. So rather than making it worse, I stopped and did front squats last set was 1×1 165#. And then rowed.
Totally understand the frustration Jean! Be patient and trust that missing a portion of training to let it heal will not negatively impact you – in fact, it will only help better your performance in the future.
Thanks Nichole.
A. Complete. Need work on L-Sits
B. 165/225/255/315/355/355/355/355/355/355
C. 12/8/6/4/2
D. 6:55 wow. Wheels came off.
A. Done-3 rope climbs, 10 strict HSPU, 45 sec L-sits
B. Up to 210#
C. 15/9/7/5/3 Rx
D. 5:52….pace drastically slowed down with the dips…limited by muscle failure not wind..had to go to singles in 2nd round on dips.
Good workout!
You are amazing Cheryl! Great to have you posting here:)
Thanks Christine! Holy triceps, today? Right? They were still a bit sore from Wednesday!
Fantastic work Cheryl!
Thanks Nichole! Happy Easter!
A. Done. Had to break up SHSPU into 4,3,2 so took a little while
B. Up to #345
C. 45 reps at #155 (50-54 age).
D. One round unbroken but triceps shot so thought I should call it. Lots of ring dips Wednesday too!
Question for Nichole/CJ and Athletes? Wondering if personal masters training (ex: Pat McCarty) would make me a more qualified athlete to make games? I have made great strides following Invictus Masters training past 6 months moving from 450 in 2014 open to 205 this years open? Do I pay 4 times as much for personal training or stick with Invictus? My goal is to make 2018 Games when I enter 50-54 bracket?
Totally a personal decision. If you feel like you have some specific areas that need attention then personalized programming would be for you. We try and make the general program as all encompassing as possible considering the needs of all of you guys following, but it is just one program fit for hundreds. Therefore, some may need a more focused program that is designed specifically for them and their needs. If you want more information about it, feel free to email info@invictusathlete.com
Thanks Nicole, going to stick with Invictus training for whole year then see where I sit after 2016 open.
Joe. I noticed that Nicole did not specifically address it in her reply but Invictus does also offer individualized programming. I used it last year after qualifying for the Games and will do again this year if I make it. It is pretty comprehensive. They start by having you fill out a long questionnaire about your training and nutrition habits. They also ask for information about time constraints as well as work or family issues that may affect your training. I communicated weekly (usually by email) with my coach. My programming was similar in style to what we see here… Read more »
Thanks Al, I’m going to take the next year following Invictus Masters programming and see where I stand after 2016 open. I have a few basic skills (T2B, C2B, Endurance) I need to improve on which I believe following Invictus will do? I also changed my eating habits/lifestyle in January loosing 10 pounds and 2% BF to date. Iwill continue this pattern with a little extra work here and there and see what happens? Good luck in qualifier and games, will be rooting for you.
Mobilty complete A. 2 rope climbs, SHSPU 10, 10, 5/2/2/1. Lsit :45, :37. :38. Fun skills. B. Up to 185# x 5 C. 115# 6,5,5,3,3. Since I would not be able to cycle the weight at 125# I went to 115#. First set wasn’t warmed up properly. Second set just started getting mad because I could push press it but not jerk it. Finally got a coach to give me some help during the rest period. THIS IS EXACTLY WHAT I NEED! I’m jerk challenged! D. 7:52. Dips slowed me down a lot. Triceps still sore from Wednesday dip session.… Read more »
There are those who are “jerk challenged” and then there are those who are just jerks. Fortunately you are the former and not the latter. Nice work Christine. And great job in the Open. It was neat to see climb the up the Leaderboard each week.
You, my friend, are far too kind! Thanks for all your support, it meant so much to me to have you reach out. Great to see where you landed, you got this!
A. Done only 1 rope climb (elbows)
B. 155,180,220,255,290
C. 10,7,5,4,3 @ 155
D.6:04
Great job on part D Kelly. That is a super fast time.
Thanks Al, the ring dips got hard,still sore from the other day when we did dips.
Nice work to you on the Shoulder to over head! And congrats on a Great finish in the Open you killed it!
A-Only SHSPU, no rope and did 90 GHD sit-ups yesterday
B-Up to 310×5
C-11,6,5,4,2 at #185 Went to hard round 1 and gassed out.
D-7:14, last round dips 1:10, ouch!
A. Done- Did legless rope climbs
B. 165/225/265/305/345/345/345/355/365/375
C. 14/10/8/5/3
D. 4:05
A. Done (no rope today so did 8 MU in place)
B. 135,165,205,245,275,275,275,275,275,275
C.12,9,6,5,3@155
D. 6:50
Nice workout.
A. Complete.
B. BS worked 235 last 5
C. 13/8/6/4/3. Good one
D. 8:36. Those S2OH got rough.
Great training day.
Mob and Act done
A. Done w/HSPU negatives
B. 85, 105, 135, 155, 175 x 6
C. 5/3/2/2/1 was awful.
D. 9:17, worked on kipping my dips.
0500 workout. Tired today! I haven’t rested since Sunday so I feel like my body was just angry today. Some pain in collar bone and shoulder. Will probably rest tomorrow and Sunday and get back to it Monday.
Same pain in collar bone anterior shoulder. I would say more than some. Is this a new pain or existing problem?
Hi Jean, it’s been there a few months. Gets worse when I have ugly cleans that land on collar bone. Then radiates to shoulder. Hurts in snatch position as well. Left collar bone swells a bit. How about you?
Mine came on a few years ago from missing MUs in the catch. Ring Dips are the only thing now that causes the discomfort. Pec Minor, Ant Deltoid and Scalenes just scream for a few days.
Ring dips irritiate mine too. I took today off, and tomorrow. Have my shoulder rock taped, it seems to help. Also will try and get in for a massage Monday. Have a great weekend and get some rest!
A. Done.
B. 135/165/205/245/275 across
C. 10/7/7/5/3 @ 165
D. 6:51
A – climbsx2, L sits: 1st one 45 sec, then 2 times 30sec/15sec (on parallettes), a few strict HSPUs and then the rest of the 8 with skinny part of ab mat
B – back squat: 95#, 115, 145, 165, 185, 190×5
C – at 40-49 Rx, 125#: 7/5/5/3/2 reps (I got faster as I went along; probably should’ve pushed it a little more at beginning and gotten 1 more rep in early rounds)
D – 7:24 (Rx except I did just 5 ring dips & 10 strict ring rows w feet on box per round; to protect sore shoulder)
Great learning with the ground to overhead. It is good to know how you can best cycle that weight for maximum efficiency.
Nice job Teesh! 🙂
A. Climbsx2, negative hspux5, L sits x :45 on jerk boxes
B. 95/125/155/180/205
C. 10/7/6/5/3 so fun!
D. S2O @75# and went with push ups. 6:13 s2o was pretty rough for me today. Pretty wreaked.
I know, right – barbell cycling is SO FUN!
I want to be saying that in 3 weeks, so fun!