A.
40-54:
Three sets of:
5 Overhead Squats (95/65 lbs)
5 Chest-to-Bar Pull-Ups
55+:
Three sets of:
5 Overhead Squats (65/45 lbs)
5 Chin-Over-Bar Pull-Ups
Priority here is to practice good rhythm with the overhead squats and pull-ups. Know how to cycle the squats and get into a good rhythm for the pull-ups.
B.
40-54:
Every 3 minutes, for as long as possible, complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lb.)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lb.)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lb.)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds
55+:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (65/45 lb.)
10 Chin-Over-Bar Pull-Ups*
From 3:00-6:00
Two rounds of:
12 Overhead Squats (65/45 lb.)
12 Chin-Over-Bar Pull-Ups*
From 6:00-9:00
Two rounds of:
14 Overhead Squats (65/45 lb.)
14 Chin-Over-Bar Pull-Ups*
Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do Jumping Chest-To-Bar Pull-Ups
C.
Three sets of:
Dragon Flag Negatives x 5-6 reps @ 5111
Tuck Ups
x 15 reps
L-Sit Flutter Kicks x 20-30 seconds
Followed by …
One set of:
Hollow Body Bounces
x 75 reps
A. 190
A. Scaled. 4 rounds of 10-12 OH lunges w/65#/10-12 PUs.
4 min DL Tabata 20 sec/10 sec @ 185#.
NFT 1.5 mi run.
30 Vups.
40-54
3s Done
000=3 min 3rds (shouldve stuck to to two I didnt see that 🙁 )
3- 6 min
1rd plus 12+10 ( probably wouldve finished if I have folllowed instructions! so mad
myself I shouldve done two rounds and then waited to start I wouldve got further!
so angry at myself …. LOL
c) 3s done ,except
missed the hollow bounce 🙁
I’ve taking a few days off with some shoulder / neck stuff. it’s moved from right trap to right of side of next, into right bi-cep tendon. Had some body work and it just needs some rest.
Did part of Friday’s program, minimizing shoulder use:
A: Bunch of shoulder mobility (banded opens) and programmed mobility
B1: backsquat at 185×6, 210×3, 240×1
B2: (220×2)x4
C: GHD back extensions.
Something in my shoulder seemed to dropped into place on first set of bsq. Feels better.
Glad it is feeling better but keep an eye on it!
Did Invictis Gymnastics HSPU work as a warm up. First time doing strict HSPU in weeks so felt decent. A: Done B: 148 reps- During the rd of 14 my left shoulder started to get angry with me. Single c2b bothered them the most. Finished the rd with :10 remaining. Decided to call it a day. Didn’t want to push my luck. Felt good though. Never red- lined. 1:00 rest for the 10s: :40s rest for the 12s. All OHS UB. In 2015 I got 6 OHS in the 2nd rd (182). I’m pretty sure I could of beat that… Read more »
How is it feeling now?
Not bad. Just sore /burning again right after for about an hour. Nothing debilitating, but with open coming I didn’t want to push it.
Great job. Now rest up. We need you healthy next week.
A. Done
B. Subbed overhead to deadlift 135 – up to 9.00 – 12.00 window with one full round
C. Done
Squat in wod would maybe be too big risk for back which feels good now. Lighter deadlift with high rep schem works good at the moment in rehab process. Hope the stimulus was close to original for engine. Now off to pizza.
B: 130
Was ok, didnt sleep enough last Nights(4-5 hours) lot of working this week and my daughter gets her first teeth ?
C: Done!
A. good
B. 64 🙁
Finished 0-3m with 33 sec left. OHS OK, UB, C2B felt good but only 5 reps, mental?.
Finished first rd 3-9m with 35sec left.
Hey Nichole, I feel like I was making great progress & all of sudden a “plug” got pulled. It feels like I am being physically held back back. Mental? More warm up? any ideas? Thanks!
Hey Ian!
There could be a lot of factors. I would not cut the sugar, actually. I would like to know what your carb intake is. Our conditioning has gone up the past few weeks and if you are under-eating carbs then that could cause that feeling of crashing in workouts.
I would also like to know if there is any external stress that has been added in your life – causing less sleep? Creating internal stress? That could definitely be jacking up your adrenals.
Shot me an email and we can discuss further (nichole@invictusathlete.com)
A)Completed not for time.
B)140. Last time in the Open I got 98. My OHS have improved dramatically since then.
C)Completed.
Nice job!!
Thanks Pete! I would have done a little dance but my family forbids me to dance in front of the members for fear they would never come back.
Sometimes you gotta just ignore the rules! All my members know I can’t dance & my daughter tries to help but I’m beyond help
Nice job Dean! Which open WOD was this?
Corey this WOD was 14.2 and 15.2. The ohs crushed me both times due to mobility issues.
Thanks wasnt sure it was the one you keep going if you get done with the two rds fast than 3 min or had to rest until that 3 min mark. So restarted after I looked it up. Oops.
MAJOR IMPROVEMENT!
Thanks Nichole! I was moving so good and then the c2b starting falling apart. First the butterfly left and then I was down to sets of 3 and 4 until time ran out.
Can’t stress shoulder with this workout
Did
75-wallball
50 cal bike
100 DU
1000m Row
100 DU
800m run
15:31 *** nasty but fun, got to throw down with my members, a good reminder as to why I started CF
What a fun morning!