Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Upper Trap Myofascial Release w/LAX Ball x 45 seconds per side
Interval 2 – Pectorial Smash with LAX Ball x 45 seconds per side
Interval 3 – Ring Shoulder Stretch
x 60 seconds
A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Barski Snatch
*No straps, focus on speed in the turnover.
B.
Four sets of:
Against a 4 minute clock, complete for max reps:
Row 350 Meters
Front Leaning Rest on Rings x 60 seconds
Chest-to-Bar Pull-Ups x Max Reps
Rest 2 minutes
C.
Three sets of:
DB Z-Press x 6
Rest 90 seconds
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 8-10 reps
Rest 90 seconds
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4th Annual Invictus Athlete Online Competition
Thank you to everyone who participated in our Online Competition! I hope you enjoyed the three days as much as I enjoyed watching your results come in.
The full scoring details and results of the three-day competition can viewed here.
To read the full recap, check out today’s blog on our Invictus Athlete Competitor’s page.
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A. 115 to 155 lbs
B. 16,16,16,16
C. Z-press 40,50,70 (start with 50 next time); PU complete
Mobility Done
A: Barski 40kg to 60Kg
B: C2Bs 22/25/24/22
C: Done: 40# DBs sets of 10, Sup C2Bs as 8 singles, felt weird on the negatives.
Photo: Christmas themed Barski Barbell capturing the progression .
A – Called audible. Oly coach programming. Light day, worked technique.
Muscle Snatch + Snatch Balance + OHS complex – 2×3+3+3 @75# and 4×2+2+2 @95#…
Snatch grip RDL (bar starts over tips of toes) 2×3(110#), 2×3(130#), 2×3(145#), 3×3(170#)…
Clean + Hang Clean complex – 2×1+2(115#), 2×1+2(140#), 3×1+2(165#)
B – Done. FLRs were good. I like those.
C – Z-Press 45#; pullups unbroken sets of 10.
Mob Done
A. 65-85
B. 7/19/14/14 (Oops, messed up and only did 3 min first round, was using already running clock)
Mob Done
A. 135/145/155/160/165/175(failed to hit three UB)
B. 22/24/23/24
C. Done, 50’s and 10
A. 115-135
B. 35,30,25,27 (rows about 1:25)
C. 35/10
A. 75/80/80/80/85/85
B. 22, 22, 16, 18 CTB PU
C. 30# KB (no DB in gym), 8 CTB supinated PU
**worked on squat snatch for the 1st time since surgery – light wt, but practicing speed under the bar. 65#/70# every 15 sec for 10 reps. Felt good but still slow.
Great to hear Nicky!
A. 105/105/105/105/110/115#
B. 24/21/20/18 C2B
C. Done w/30# DB and 6 C2B
M&A done
A. 135,145,150,155,160,155
B. 22,17,16,15
C. Z’s with40#& 8’s on the c2b
Mobility done
A. 65# b snatch had never done these but I liked them!
B. All rows around 1:25-1:27 C2b – 24/25/224/23
C. Z press with 30# and the reverse grip pull ups were good but I am not too comfortable in that position
What mobility exercises are good to open the shoulders up for this?
I agree, supinated C2B was hard on my shoulders too!
Looks like that 3rd set of c2b was a doozie! 224 reps lol
Oh yes that one killed me! LOL should have said 24… 🙂 but I will take 224
Barski snatch went light #65-65-75-75-65 working on form
Max c2b working on 6-8-10-11
C. Only had #20 for did 4 strict c2b
A. 95, 100, 105, 110, 115, 120 (started light, but snatches haven’t been feeling that great lately since I strained quad, seem to a little shaky in the bottom still)
B. 20, 20, 18, 18
C. skipped for today as needed to meet with a client, but will make up tomorrow as have a test in the morning and probably won’t have much time in the afternoon to do full training
Had some time before so did a warm up 5 rounds-
20 cal Assault bike
20 pushups
Mobility done.
A. 95, 105, 115, 125, 115, 115. Wrist feeling about 90%
B. 7, 12, 14, 17
C. Done. Sup grip was working some different muscles. Forearms arm pumped! Good fun.
MOB Done
A. Strained hip flexor so subbed this with max muscle ups x 3 sets x 2 min rest. 6-6-6
B. 32/27/27/31 reps
C. Done 30# DBs / had to go 6-2 on the strict chest PU.
115-125-135-145-155-165
28/22/21/25
Done 50# dbs
Missed Fridays squats so started with 265/265/275/285/300×7’s
A.155/155/155/165/165/175
B. 58 C2B RX
C. Done…Sup. Grip C2B are hard on the shoulders!!
Good to be back after a semi week off…bummed I missed all but 1 of the comp. WOD’s!
A) 55-65-65-70-70-70
B) Good lord I forgot the :60 Front leaning rest!!!! All rows b/t 1:20- 1:24 C2B 28/26/22/24
C) Z Press 17.5/17.5/20; Strict C2B 6/4-2-1-1/4-1-1-2
**Whatever I tweeted on Saturday was find today phew!
A) 55-65-65-70-70-70
B) Good lord I forgot the :60 Front leaning rest!!!! All rows b/t 1:20- 1:24 C2B 28/26/22/24
C) Z Press 17.5/17.5/20; Strict C2B 6/4-2-1-1/4-1-1-2
**Whatever I tweeked on Saturday was find today phew!
Great throwing down against Barry Emerson and Edward Rapoza, we had a close battle in the 55-59 group. Rob Gray…awesome performance!! Congratulations!
Coming off a bad week for training. My work schedule kept me out of the gym and I’m mad at myself for only getting one event in.
Mobility: Complete
A. 3 sets @ 135#, 3 sets @ 145#
B. 33, 27, 26, 22
C. Z-Press @ 45#, Pull-ups – 8 reps