Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1: Partner Shoulder Opener x 45 seconds / Shoulder Opener
x 30 seconds
Minute 2: Psoas/Hip Flexor Stretch
x 30 seconds per side
Minute 3: Hawaiian Squats x 5 reps per side
A.
Every 2 minutes, for 10 minutes, complete:
Back Squat x 5-6 reps @ 70-80%
B.
40-54
For times:
Row 500 Meters
15 Shoulder to Overhead (135/95 lb)
Rest 3 minutes
Row 500 Meters
20 Shoulder to Overhead (115/85 lb)
Rest 3 minutes
Row 500 Meters
25 Shoulder to Overhead (95/65 lb)
55+
For times:
Row 500 Meters
15 Shoulder to Overhead (115/85 lb)
Rest 3 minutes
Row 500 Meters
20 Shoulder to Overhead (95/65 lb)
Rest 3 minutes
Row 500 Meters
25 Shoulder to Overhead (65/45 lb)
C.
Three sets of:
DB Tate Press x 6-8 reps
Rest 90 seconds
Strict Toes to Bar x 6-8 reps @ 3110
Rest 90 seconds
mob complete
A. 255 (70%)x6 all 5 sets (pretty ez)
B. 1-2:37; 2-2:50; 3-2:51 (all presses unbroken)
C. 35×8 Tates; TTB complete x 6
A) 5 Reps on all sets 135-135-140-140-145
B) I thought about modifying the # but I decided to give the RX a go…I’m really glad I did!!
4:45(5-5-5)-4:48(10-6-4)-3:50(15-10)
C) Did a regular DB Tricep ext x 6 reps with 20#’s and S.T2B x 5 reps/set
***Super happy with today
Mobility done
A. 110,120,120,120 – last one skipped because felt nasty tension at loeer back
B.rowing 1:45 at each lap and all presses ub. Extremely happy with presses☺. Had to walk from rower to bar about 20sek. Lap times between 2:30-2:50
C. Done
WU-gymnastic bodies
A. 5×100, 103, 106, 109kg then 6×112 (about 63-70%)
B. 3:45, 4:00, 3:20
C. skipped not enough time
Mobility done.
A. 245, 255, 265, 275, 285
B. 2:39, 3:30, 4:30. Estimating those last 2 rounds cause as Andy mentioned below, middle of my first rest he told me there is no rest… Plus I brain farted and did them all at 135. Felt ok though. First round 15 unbroken, then 13 7 and last round 5 sets of 5. Total time 11:49.
C. 20 Tates and 3 second knee ups.
Don’t think I would have managed last round at 60kg and no rest, ur a machine haha
After Sage the other day, wasn’t too bad… lol
I had already forgotten about sage. Haha good point.
Reading thru everyone else’s post I realised that I misread B and did all s2o @135! Oops
Had a fun training today.
3 rounds based off of a 200 m row.
With 5 stations…
Atlas stone #95
20lb wall balls
Axel bar deadlift
Axel bar cleans.
Nice first WOD
M&A done
A. 250,260,270,280,285×6
B. 2:45,3:05,4:06
C. Done
A. This was seriously the hardest squat complex I’ve done in a while! 285/295/305/315/325 all 6 reps
B. Oh SMACK! …Forgot to write down 3 min rest between rounds!!! 11:20 RX….no rest. Big shout out to Kincaid who mentioned there may be a rest, but I said no. Then HE forgets to drop the weights so he did 135 across!!
C. 35# on press
Happy New Year everyone from Kona, Hawai’i
Double mess up on that one… good times!!
Mob: done
A: 230#/245#/255#/265#/265# x 6 (focus on speed up)
B: 3:15, 3:06, 3:19
3 X 8 30# Tates & TTB
Added 10x 2 a box jumps from half squat.
Used a heart rate monitor during the WOD and aftermath
Hi . I am a new master here been doing regular invictus comp. training for while now I am a master.
Bsq@205×5
First set
1:57
2:43
2nd
1:58
2:32
3rd
1:54
2:31
Then the other stuff ?
Welcome Bethanne. I’m sure your going to find the programming here challenging and rewarding. Great bunch of very talented athletes here.
Thanks looking forward to it?
A. 245,25,265,275,285X5
B. 2:37,2:55,3:05
C. 30lb. 8 ttb
M and a done.
A started at 90kg,90,90×6’s, 94×5, 97×5. Hip felt bit sore to start then once I controlled the decent a little better felt OK.
Also did 3sets of front squats 60×5,64×5& 64×5.
B first round at 60kg. 3:09 52.5kg 3:00, 43kg@2:59
C Tate press at 12.5kg x8 reps 3sets. Sttb x6reps 3sets, these are quite difficult on my shoulders.
A. 5X5 @280
B. 1. 2:29 2. 2:40 3. 2:45. 13:54 total
C. Finished! Did double core. Subbed 20m plank walk for Tate press.
M&A done
A. 225×5,225×6,235×6,235×5,235×5
B. Woohoo new 500m time on 1st rd 1:40
Rd times 2:34,2:40,2:50 all unbroken each rd
C. Tate press 30#x6, TTB 6,6,8
Happy New Year looking fwd to another great year!
Mobility completed.
A)205#(2)/215(2)/225
B)3:34/4:02/3:59 This was so not in my wheelhouse. The 135# wrecked me for the last two rounds.
C)DBTP @25# x8 and ST2B x8. I was finally able to get the tempo down for the first time.
M&A done
A. 255(6),275(6),295(6),305(6),315(3)
B. 2:55 UB, 3:05(12/8),3:10 (15/10)
Rows 1:50 still searching for efficient s2o. Hard for me to rack with a good pushing grip. Guess it’s the way I’m built. Fairly happy with 15 UB@135#.
C. Forgot there was a part C.
Happy New Year to everyone on here. I really enjoy being a part of the community. Seeing what is possible from a lot of you helps me push past what I thought I could do. I am thankful to all who post here and share their experiences with the est of us.
So happy to have you hear Brent!!!
Happy New Year !
M&A DONE
A. worked up to 305lb. but only got 3 reps at that weight. Feeling the beer 🙂
B. 2:31, 2:29, 2:32
C. Skipped.
Happy New Year! Catching our flight back home this morning so went to the hotel gym and got a quick modified workout of Part B in.
Stationary bike 1:55 (resistance 10)
15 shoulder to OH (40# DBs)
Rest 3 mins
Bike 1:55
20 shoulder to OH (35# DBs)
Rest 3 mins
Bike 1:55
25 shoulder to OH (30# DBs)
Times: 2:31, 2:35, 2:34
Cash out: 25 weighted squats with 30#DBs
Hope you had a nice New Years Cheryl! Were you in Scottsdale?
M&A done
A) 225×5, 205×6 for the remaining sets
B) tried to keep the rounds under 3 min….2:38, 2:49,….3:40 (blew up on the last round) did 135 and 115 unbroken… had nothing left in my shoulders for the 95 had to do 15 and 10…
C) 3 sets of tate press 25#, and 6 strict toes to bar (man those tempo movements are difficult)
Happy New Year everyone