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
x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Two sets of:
Deep Squat Progression x 3-5 reps
Squat Rocks x 30 seconds
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 2 reps
Build over the course of the 6 sets to 90% of 1-RM
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Clean + Clean
*Build over the course of the 6 sets
and then . . .
Every 2 minutes, for 10 minutes (5 sets), complete:
Clean x 1 rep
*Build over the course of the 5 sets
C.
Complete as many reps as possible in 5 minutes of:
5 Muscle-Ups
10 Cleans
40-49: 155/105 lbs
50-54: 135/95 lbs
55-59:
Complete as many reps as possible in 5 minutes of:
5 Ring Dips
10 Cleans (135/95 lbs)
60+:
Complete as many reps as possible in 5 minutes of:
5 Ring Dips
10 Cleans (115/75 lbs)
*For those wondering, this is the 2015 Masters Qualifier Event 1 and they did allow the cleans to be power. The 35-39 age division was not included in 2015 so 35-39, please use the same weight as 40-49.
First Day
Mobility and Prep was done a bit fast
A. 125/145/165/185/205/225
B1.125/135/145/155/160/165
B2.175/180/185/195/205 !!PR.. Yay!!
C. 19reps 🙁 Yes my muscle ups suck..
Last day of outside WODs. Today I did: 4 min amrap, 4 rounds 1 min rest between 5 burpees 10 airsquats 15 sit ups 100m run over 2 berms. 🙂 Score: 11 even. 🙂 This was fun and basically I just didn’t stop moving! Lol. Afterwards, we did more tabata planks. I did: 3 hand planks 2 knee to chin planks 2 knee to outside shoulder planks 1 knee to opposite shoulder plank I had planned to do pressing accessory work (specifically the HSPU work from 3.31), but my arms were still tired from the ring work yesterday, and I… Read more »
A. 125-165(1)
B. Up to 120, then 140
C. 2 +2– playing around with speed today. First round done in 1:18 (4+1 MU and single p. Cleans), second not so much speed here, muscle up singles.
Warm up – Check
A.185/205/225/245/265/275
B1 155/185/205/215/225/235
B2 185/205/225/235/245(f)
C. 2rds +1
Mobility & Activation = Done
A. FS = 205, 225, 245, 265, 285, 315
B.1 135, 155, 175, 195, 215, 235
B.2 185, 205, 225, 245, 265, 285
C. Did the class WOD (shoulder hurt on the RMU)
3RFT
10 Hang Clean & Jerk (95) / 10 Ring Dips / 10 Burpees / 100m Run
= 9:02
I’m starting to feel better after the stomach flu. Loving the Invictus Masters programming!
Hope that shoulder is feeling good today!
Mobility done.
A. Done up to 90%. Surprisingly these felt good tonight, my legs have been feeling burnt out lately.
B. Up to 185
C. 30 The clock got reset sometime after the first round so just did 2 even. My shoulders did not like swinging so reverted back to false grip kipping MU, each set UB. Fast singles on the cleans.
Mob Done
A. 85 – 145 1st time in front rack position. Heavy BB on top of shoulder still a bit sore.
B. Worked to 125. same with BB on shoulder.
C. Mod 5 rounds 10 HR push ups and 10 Cleans at 95. 7:20
Did group wod, 4x 400m run, 20KB,50 DU, 500M row. 26:16
Did yesterday 2nd sesh rope drills
Glute activation done
A. FS (testing out the knee to see how it responds to full depth, but only did 1 rep ea set) 155-165-175-185-195-205#
B1. 135-145-155-165-175-185#
B2 skipped
C. 45 reps (not a good day for mu…quite pathetic!)
Extra work: EMOM 6: 2 ring mu
A
up to 80% (205#)
Did some of warm up.
A. did FS singles up to 305- post surgery PR
B. did the complex of cleans up to 235- was catching well- skipped the heavy singles bc I did that yesterday
C. did the WOD w the 155 clean so I could compare to previous times I did it – 48 reps
did optional rowing from yesterday about 15 min after the WOD
3:49/3:48 which was about everything I had.
Nice job on your FS!
Thx. I have been a little all over the place w the programming since 17.5 pissed my knee off but it has been fine lately. Was also letting a few other dings heal up. So, I should be back on track for the next couple weeks
Glad it is healing up well. That is the goal heading into the Qualifier – body feeling SOLID!
Mob and Vandyke enjoyed
A. 245/260/279/280/290/300
B1- Up to 225
B2- Up to 250
C- 40 reps w/ 155 squat clean
Mobility done
Wrist a little tweaked so did back squats doubles up to 275#
C. Didn’t push to hard 49 reps can definetly do better. Unbroken mups first 3 rounds
Nice work on C!
All done got up to a 250 front squat still think I’m a little light but not exactly sure what 1 RM FS. I was happy with the 180 clean today was unable to get 170 2 weeks ago. Oly is not my strength. Did box wod today 800’s and air squats for 5×6 for 30 min hope i don’t pay tomorrow
Great work today Doug!
A. 205/215/225/245/255/265
B. 155/165/175/185/195/205f, then 185/195/205/215/225f/185
C. 47 (135)
M&A Done, also have been doing crossover symmetry warm up before every workout to strengthen rehab shoulder. It has worked.
A. built up to 210
B1. built up to 165#
B2. built up to 185#
C. 2 rds + 10 reps
Good going on C!!
love the glute activation my hips are loving all the love too! 🙂
A) 135,165,185,205,215 1 plus 1 fail
B1) 103,108,113,118,123,133
2) 133,138,143 PR ! 153 a better PR 🙂 I know its not a lot of weight but this was big PR
for me since its taken about a year to get this finally up! I LOVE this programming! I can
def attest to how effective its been thru what Im able to do versus where I was before I
started.. 🙂
C) 2 Rds + 2 m/u. (Rxd-95lbs)
my back muscles are smoked ! <3
That is awesome Lise!! Congratulations on your PR!!!
Coach Nicole
thank you!! I really got down on myself and I was sooo totally frustrated!!! practical thrown the towel in! it was hard earned thank you for your continuously encouragement !!!! ,<3 <3 <3
Mob done
A. 155-165-175-185-195-205
B. 135-145-145-155-155-165 then 155-165-165-175-175
(Need to get quicker under the bar)
C. 2+9 scaled to 135 and ring dips
Extra row from yesterday- 4:01/4:08…a bit off my PR of 3:33 but that was 6 months ago
Shoulder felt good
Mobility done
A. Up to 71kg
B.1 up to 65kg
B.2 up to 69kg – did part B as power cleans today since my hips are flared up and affecting my back. Feeling much better this evening though.
C. 1+1, major struggle bus today but then…magic happened! https://instagram.com/p/BSeln9ghiq6/
That looked EASY!! Awesome!
Juls!!!!!!!! This is HUGE! Major congratulations to you – what an accomplishment!! Love to hear about such wonderful days like this, keep it up!!!
Thank-you!!
M/44/80kg-176lbs
A. 80kg-90kg-100kg-110kg-100kg-100kg (220lbs)
B1. 70kg-80kg-90kg-100kg-105kg (miss hang) -100kg (22lbs)
B2. 5 sets at 100kg / 220lbs – no misses
C. 1 round + 1 muscle-up (all RMU)
Overdid it last night as I warmed up to working sets, lower back and legs felt heavy nonethelesss working close to 90% to 1rm clean all evening (1rm is 110kg)
Mob done
A. 225,245,265,285,305,325
B. 185,205,225,245 missed 245
B. 225,245,255,265,275,285 PR didn’t want to stop at 5 sets.
Elbows sore gonna do C tomorrow or Thursday
Nice work Brian!!
Thanks