Dynamic Mobility and Activation
Two sets of:
5 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 60 seconds each arm
Single-Arm Hang from Bar x 30 seconds each arm
and then . . .
Two sets of:
Shoulder Mash x 45 seconds per side
Band Assisted Tricep Stretch x 45 seconds per side
A.
Every 2 minutes, for 10 minutes, complete:
Strict Press
Set 1 – 3 reps @ 65% of 1-RM
Set 2 – 3 reps @ 75%
Set 3-5 – 3 reps @ 80%
B.
Every 2 minutes, for 12 minutes, complete:
Back Squat x 1 rep @ 85-90% of 1-RM
C.
For 40 minutes rotate through the following exercises @ 60-70%:
100 meter (50 meters out/50 meters Back) Reverse Sled Drag
2 minutes of Assault Bike @ 60-65/50-55 RPM
100 meter (50 meters out/50 meters Back) Farmers Carry
2 minutes of Assault Bike @ 60-65/50-55 RPM
———————————————
Hi!
I am sure everyone is wondering when to attack the Open workouts. Our ideal schedule would be for you to attack the Open workout on Friday, rest on Saturday or do some light circulatory work, then hit the Open workout again on Sunday, rest on Monday. This would be our ideal schedule.
If you do plan on following the above schedule, then plan to train on Tuesday and Wednesday, rest on Thursday and be ready to hit it hard on Friday for your first crack at the Open workout.
Just like last year, we will be posting some strategy notes Friday morning on how best to attack the Open workout. Trust in yourself and all the hard work you’ve put into training! Looking forward to the 2016 Open Season!
We would like to take a survey and see when you all plan on attacking the workouts. We would advise you to not do the Open workout any later then 3:00 p.m. PST on Monday.
Please let us know if:
1 – You plan on doing the workout twice and
2 – If so, will you be doing it on Sunday or Monday?
Thanks everyone!
DMA done with some modifications
A. 135-155 165×2
B. Still a bit sore so I did not squat
C. used an empty sled on stall mats for 50M /Assault 2 min/53kb for 100m carry/2 min assault bike rotated through this
Planned on going for 25 ended up doing the entire 40 as I felt better every round
Just stayed at that 60-70% range
Finished up with ROM wod
Response 1: yes it will be done twice by my father in law
Response 2: Friday & Sunday
Any recommendation?
I love Friday and Sunday Ricky! That will be the layout for the next 5 weeks!
We will be posting some strategy notes for tomorrow!
Mob done
A. 115, 135, 145, 145, 155
B. 6×1@325
C. No sled tonight. Alternated bike/farmer carry for 40 mins. 65-70 rpm/70lb kbs
M/A done minus rocking bridges – they hurt my wrists.
A. 85, 95, 100, 100, 100×2 – this felt heavy and then after I realized it was because I was using a 45# bar not a 35# one.
B. all at 165
C. Done, with row. Our only AD is broken 🙁
— GOOD LUCK TO ALL!!!
A. Done off 170
B. Done off 355 (up to 320)
C. 30 min. (Did runs instead of bike) easy pace
Good luck to all!
Mobility: Complete
A. 130#, 150#, 160#
B. All sets 365#
C. 40 min (4 Rounds) – 150 on sled, 150 farmers carry (neat set up for these), 10K on assault bike
DMA Done
Then C (no A. or B).
As I reflect this evening on my training since April 3rd ’15.
The green is since you started the masters program?
@Kincaid Krizek 44 Krizek Yes greens are Invictus Masters. I joined right from this year’s beginning in early August. Before that, Box classes with with strength and oly accessory.
Nice! Similar to me. Just started masters last fall after a couple years of classes and occasional oly. Getting way more improvement with the masters work!
Mobility done
A. 115, 125, 135
B. 240
C. Done
Mobility done
A. 85-115
B.235, 255, 275 rest of the rounds. Stayed on the lighter side today
C.all done on airdyne @60 rpm, reverse sled pulls with 90lb, 35lb kettle bells farmers carry.
Yeah Ed. Definitely helps to have a good crew. Let’s do this!!
Good luck!
Mob Done
A. 135/145/155/155/155
B. 325/325/335/335/345/345
C. No Assault bike, rowed 2:00 per, sled drag with 100#, 70# KB’s for farmer.
Some rev Hyper and Iron Scap to finish it off.
Looking forward to the Open. Remember to have fun. 🙂
M&A done
A. 115×3,135×3,145x3x3
B. 300,305,310,315,320x2x1
C. Done
I’ll probably do the open on Saturday and only once…..unless I really eff it up.
Mob done
A. 65/75/80/ 85PP/95PP
B. 205/235/235/255/255
C. Got 30 min in w/ 70# on sled/FC
Excited for 16.1!!! Good luck everyone!!!
A. 135, 155, 165, 185, 185
B. 315 x1.x6
C. 35 min, then class started
Friday and Sunday is plan, Mahalo again!!!
Reated my shoulder today post cortisone shot. Did mobility and stretching.
Wishing everyone the best of luck in the Open. Everyone has worked hard! I love the programming Nichole and appreciate all you do! Let’s do this! Planning on resting up the shoulder hope to give the Open a go on Saturday if feeling good. If not then Sunday.
A. 95-125
B. Up to 275
C. Mix of 400m runs/2x32kg FC, approx. 20mins
Good luck to you Perry. Have a great Open!
Thanks Al! You too!
Mobility done
A. 75-85-90-95#
B. 225-230-235-240-245-245#
C. Done – sled + 90# plates; air dyne bike; 25# KBs
Good luck to everyone this week!
A. 95, 2×3@100, 2×3@105 (its been a while since i have done those, went below the percentages as this drops off pretty quickly when i dont do them frequently)
B. 2×1@295, 2×1@300, 2×1@305
C. completed at easy pace
For the Open I will do the workouts on Friday and Monday
A. 125
B. 335
C. Did 30 minutes and had to go. 60rpm Assualt bike for 6.5 miles/135# sled/53# KBs farmer
Good luck and have fun in the open everyone!!
Best of luck to you Curt. Kick some butt!
Same to you Al!
Mob done
A. 115 sparing shoulders after yesterday and the SHSPU
B. OHS 185-235 – saving my back- 5 pound PR
C. did 30 min and had to head out
Thanks Nichole and CJ- I feel well prepared with this programming
I’ll be doing the WODs Friday and redo on Sunday.
Fantastic Al!
Mobility done.
A. 95-115
B. 300-320
C. Airdyne 65rpm and rower 2:00 pace, 120# sled, 55# farmers.
Nice paced out work today.