Gymnastic Skills & Drills
One set of:
Ring Muscle-Up Reverse Pull-Up
x 15 reps
followed by . . .
Three sets of:
Speed Swing x 8-10 reps
followed by . . .
Three sets of:
Peek-A-Boo Swings x 5-6 reps
followed by . . .
Three sets of:
Box Jump to Low Ring Catch x 5-6 reps
followed by . . .
Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle-Ups
x 10 reps
Jerk warm up with 45/33 lbs barbell
Three sets of:
Split Press x 5 reps
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds
followed by . . .
Three sets of:
Tall Jerks x 3 reps
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 reps @ 75% with a 3 second pause in the receiving position
C.
40-49:
Three rounds for time of:
Row x 500 Meters
135/95 lbs Overhead Walking Lunges x 20 steps
Double Unders x 80 reps
50-59:
Three rounds for time of:
Row x 500 Meters
115/75 lbs Overhead Walking Lunges x 20 steps
Doulbe Unders x 50 reps
60+:
Three rounds for time of:
Row x 500 Meters
95/65 lbs Overhead Walking Lunges x 20 steps
Double Unders x 30 reps
D.
Three sets of:
Floor Press x Max reps @ 40% of 1-RM Bench Press
Rest 60 seconds
Dumbbell Roll Back Extensions x 10 reps
Rest 60 seconds
Banded Lat Pull-Downs x 30 reps
Rest 60 seconds
gymnastics skills & drills: DONE
A) & B) didn’t do – not yet able to do snatches, cleans, jerks, etc. instead did
4sets:
6 incline DB bench @ 65#
8 flat bench @ 180#
3 sets of:
20 flat bench @ 95#
C) Done adjusted for knee – 3 rounds of:
Row 500
40 UB handstand walks
25 GHD sit ups
Time: 13:16
D) DONE
Did this workout today (Thursday)
Gymnastics done
A. Done
B. 175# (5), 180# (1)
C. Got through 2 rounds at 135#. Knee gave me trouble in third round and had to stop lunging after a few reps. Finished the dubs up. Think I have some tendinitis in there – hoping it will be fine tomorrow after some TLC tonight.
D. Done – press at 95#, roll backs at 25#
Still a day behind
Gymnastic swings done
B. Struggled with weight, dropped down to 108, finished last set at 113.
C. No lunges or skipping for me this week. 3 rounds of 400 run/12 DBall clean over shoulder/12 strict ring dips. 11:57
D. Not done
Really hate behind neck jerks, no confidence and hand were too wide at the start today.
Gymnastics- saving for Sunday when I have more time
A-Done
B- All at 115#
C-17:16- this crushed me. Used 65#/30 DU per round
D- Not enough time 🙁
Morning session: 4,5 k run
Lunch session:
A. Done
B. 80 kg
C. 14:03 (115 and only did 10 oH lounges.. why? Because i can’t read or my brain is fooling me..)
D. Didn’t have time
I had a little over an hour to get thru the workout, since it’s my wedding anniversary.
DMA done.
GSD- peek-a-boo swings and box jumps to low ring catch done.
A. Went from bar only-warm ups to the 95# split jerks.
B. Skipped.
C. 15 mins (by std. clock) scaled to OHL w/65# BB and SUs (2x). This was a comfortable OH lunge weight for me and maintaining technique. Next time I’ll use 75#. And hopefully get to 95# OHL’s like the CF Open workout a few months back.
D. My standard bench ladder 135/155/185/205/225#.
Out!
Happy anniversary!!!!!!
Gymnastics Skills done. A – Done. B – All sets at 185#. C – Ugh. This just killed me. 21:48. The positive is that these were the first overhead lunges I had done in well over a year since groin injury. The negative is they redlined me like crazy and were heavy as heck. D – Floor press at 105#. 31/24/22. Roll backs w/30#. Nicole – On the Prone Upper Back Recruitment, I cannot get my arms overhead in the start position properly. And as I try to bring them up, my ribs stick way out. The best I can… Read more »
Mike – so pumped that you got to do lunges today with no pain – that is a MAJOR WIN!!
For the prone upper back recruitment – can you video? I am not sure how your ribs are sticking out if you are on your stomach. A video would help a ton! Email it to me at nichole@invictusathlete.com
Thanks Nichole! Yes, the lunges were heavy and wobbly, but huge that there was no discomfort. Been a long slow process. Video sent. Thanks!
AM Invictus Endurance Aerobic work. 4 – 6 min efforts at 85-90%. Avg 1450 m.
PM
MU work done
A. Jerk prep done.
B. all sets at 205. Really liking what this is doing for me. Thanks
C. 17:52. Last set of lunges were fun :).
D. Done
Great work Art!
Gymnastics done to my best
A. complete
B. #115 didn’t use blocks today
C. Didn’t go well at all. Dropped the weight to #85. Timer stopped. Second round only did 10 Lunges and 40 DU. First and last set I did 20 & 80.
D. 23/21/22 interesting
Dumbell #20 then #15
Lat Pull-downs was good. different
Will do 1 arm max DL tomorrow then mobilize for comp on Saturday. Taking Friday Off.
Let us know how the comp goes Cheryl!!!
Today was a struggle… you win some and you lose some…
GSD completed, getting better at peekaboos…
A. Completed.
B. 205, last two sets kicked my butt..
C. 19:21, those lunges smoked me.. 115 & 50 dubs, I was going to do 135 & 80 but I’m glad I changed my mind…
D1. 95/25, 110/25, 115/20 made my shoulders hurt…
D2. 25#
D3. Lat machine pull downs with 85#… reps went 15-5-5-5 for 3 sets..
A. Done
B. 185/205/225/225/225/225
C. Don’t ask!?
D. Did on bench, easier on shoulder. 60#x15x3
DB rollback 30#
Banded lat pull w/45# bar
Hope you have a good rest day Andy!
Skipped MU work
A. Jerk work, split press, split jerk, tall jerk.
B. Behind neck jerks @185.
C. 17:57 subbed 155# squats. Pulled groin from v ups yesterday so coouldn’t lunge on left side. Also, subbed DU after first 25. Heel/calf acting up so did 30 hand release pushups.
D. 50# dumbbell floor press, 30# dumbbell rollback ext. and banded lat pulldowns.
Oh no Kincaid!! How is the groin feeling now??
A little tender. Couldn’t come out of a lunge and situps aggravate it. Hoping it’s just a strian.
A little tender. Couldn’t come out of a lunge and situps aggravate it. Hoping it’s just a strain.
Rest it this weekend Kincaid and get some good bodywork done!
Thanks Nichole. Got deep tissue work and rest. Feeling much better Monday.
Mob
Mu work felt good today
Split jerk work loved this
BNJ @160
Wod 15:38rx
House wod
Bench 45s
gymnastics – all work done (LOVE these!!)
A1) 5 mins foot work 33 lbs
2) 53,60,65
3) messed up and accidently skipped 🙁
4) 65 lbs done
B) BNPJ all 98 lbs
C) Rx’d : 28:41 (tough! )
D) flr press: 83x3sx15rps
D/B: 20x3sx10rps
Rd Bnds:15lb BB,3sx30rps
hope eveyone is healthy and happy!
Gymnastics – done
A. Done
split press – 65/75/85
split jerks w pauses – 75 all
split jerk – 95 all
tall jerks – 65 all
B. behind neck jerk – 130 al
C. –
D. floor press – 30 for each/ rollback extensions – 20# db/lat pull-downs – 30 each
GS&D DONE
A. Done
A1. 65,70,85
A2. 95,115,115
A3.95X3
A4. 65,70,85
B.95,115,115,135,135,135
C. This workout was from Hell….17:28. Broke up lunges as follows 10 & 10, 6,4,5,5, 5,5,5,5. Thats where I went to a bad place.
D. No time
GS&D Done
A .-Done
B .- 195# all sets
C .- skippped, there´s no assault bike in the box and the rower was occupied.
D .- Floor press 95# 25/20/17
C.- 23:56 Do the floor press before, was not the best decisión.
row: 1:58/2:03/2:06
Over head walking lunges: short room so did 10 step going, take a breath and 10 step back
Double unders: 40/25/15 20/20/20/20 20/20/20/20
I´m bad at metcon wods…..
We will help with that Angel!
thanks Nichole ??
Gymnastics skills and drills done.
A. done
B. 115#
C. 16:02. Rows 2:01/2:11/ 2:14. Lunges set one 6/6/8 second set 8/12. Third set 14/6. Du-UB/ 3 sets/ UB
I learned that if I keep a solid pace on the row and don’t go too fast I do better on the lunges.
D. Done 30/30/30 55# 8 # DB on the extensions
Hot Bikram yoga tonight!
Smoking Tracy! Great work figuring out your pacing on the erg!
Thanks Nichole! The goal is to learn from each workout. Train smarter not harder LOL. 🙂
Gymnastics done, did some ring mu after and got much higher landing in rings!
A. Done
B. 130
C. 19:11 still nursing back so all lunges were 5 at a time but all at 95
Fantastic Karen
Early AM workout
D&A – Done
A: Tall Jerks w/95; 115; 115
B: 215lbs
C: tested out a comp workout for RUFit
18-15-12-9-6-3
Deadlift 185lbs
Pull Ups
D: Press w/105lbs 15/12/13
DB roll with B 25lb DBs
Afternoon Track Work- Target is 1:30/400m. And 3:00/800m- with no more than 2-5 sec variation. Hit all targets.
3x400m
2x800m
1x 400m