Dynamic Mobility & Activation
Band-Assisted Upper Body Anterior Chain Opener x 2 minutes
Followed by …
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by …
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
One set of:
Ring Muscle-Up Reverse Pull x 20 reps
Followed by …
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of complex:
Cast Swing + Pop Swing x 1 rep
60+: Cast Swing x 2 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Speed Swings x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Box Jump-Up to Low Catch x 5 reps
B.
For time:
25 Push Presses
Rest until recovered and then …
For time:
25 Shoulder to Overhead
40-49: 135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs
Objective: I would like you to note the time differences between the push press and shoulder to overhead. Remember that your shoulder to overhead can be a psuedo push jerk and will help you save your shoulders. Your time may be just slighlty different so it is important to recognize your breathing, how winded you are after both sets and how fatigued you are. This will help you decide when to use each method for a shoulder to overhead workout.
C.
Four rounds, for time, of:
Row x 500 meters
Double-Unders x 40 reps
*Kettlebell Swings x 20 reps
40-54: 24/20 kg
55+: 20/16 kg
*To eye level
Optional Session
A.
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes
Followed by…
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
(Work on keeping your torso in line with the sled, try not to break at the hips or twist the body as you drag the sled)
Rest 2-3 minutes
followed by…
Four sets of:
Sled Pull in a bear crawl position x 40′ (these need to be heavy and fast – no breaks in the 40′)
Rest 2 minutes
B.
Three sets of:
Strict Supinated Grip Pull-Ups x 6-12 reps
Rest 60 seconds
DB Z-Press x 6 reps
Rest 60 seconds
Reverse Snow Angles x 15 reps
Rest 60 seconds
Hello! I am anxious to start the training
DMA Done
A. Done
B. PP 1:25 (2 sets), PJ 1:01 1 set @115#
C. Class WOD 21-15-9 Hangclean 135, Barfacing burpees, C2Bs
S2. part B after session.
Mob done
A. Done, pop swing not great
B. Barbell cycling not happening with 95#, tried but make was 5, went lighter and tried to learn to drop under quickly on push jerk
C. 15:50ish, lost paper I wrote on. Subbed low box jump/slow step down x 10 for Du
Sandbag squat at 100#
Work schedule has me a day behind, plus it will give me more time on the weekends for optional work,
MU work:Done
PP:36 sec
STOH: started at the 10min mark:39 sec felt good
C:14:56
Snuck a 55# kb and jump rope in the car on vacation (I might have a problem) and got up before the family and did part C at the hotel. Subbed a run (roughly 400-500m) for the row. 14:10 – UB until dubs on round 4, tripped at 25. Funny the looks people were giving me as they walked by – lol!
Haha I love it!! Great determination Joe!
A. Done
B. :33 push press, :40 push jerk
C. 14:06
Solid day Matt!
Mobility work done
Muscle up work done
Had to lighten the Push Press and slow that and the jerk down…just worked on form. 10 days post surgery and it seems like it has been 2 months….the knee is still a little tender. Stitches out on Friday and hopefully get the green light go more dynamic and plyometric lifts for speed.
Frustrating though…I need to cut down my intake, I can feel with out the ability to do the intensity on 75% of the WODs…my intake is too high.
10 days is still so great for you to be in the gym getting after it. Be thankful everyday for what you can do, nourish your body the best way you can for it to heal and have gratitude for all you can do. This will help the healing process tremendously.
Thanks Nichole. I am being very careful about diet…and careful not to over push. (I admit, I am a very bad patient). LOL
A. Could not do (manana), in trad gym today. No rings, but a lot of 2016 cake-eaters
B. 1:46
C: 2:23 (tried to rest bar in back-rack, bad idea)
D: 19:31 (45lb dumbell. had to take a few breaths hear and there, need more work on the metcon, few misses on DU)
Optional: None
Other: (also starting very low carb, slight Ketosis, but felt fine)
Let us know how the new diet goes after this week!
Mobility completed
A. MU drills done
B. 25 Push presses 0:42 seconds UB, 25 S2O 0:45 seconds UB both at 115lbs
C. 15:08 Row times just over 2:00, DUs unbroken first 3 rounds, two misses on the last round, KB at 40lbs UB all four rounds. Was a good day for my DUs!
Optional Session: Skipped the sand bag squats, but did all the remainder movements.
Good Job Ed! blazing fast Presses. Did you go to qualifier last year in 55-59?
Thanks Doug, didn’t do the qualifier last year. Got the Flu right as the Open started last year. Was a rough Open for me last year.
2016 rough for me too, overtrained bad knee and couldnt double under (slight meniscus tear after 2015 qualifier). Here’s to 2017! Aloha
Are you here in Hawaii Doug? Where do you train out of? Perhaps we can train together sometime.
San Diego, not currently member at Invictus, wife from Oahu… hope to see you at seminar, gotta work sched
Dyn/Mob Done (these are below are my favorite drills) A1) 1s ring muscle up rfverse pull-ups this was so hard for me- felt like I needed a step by step LOL or im just a spaz or both! did my best with it… 😉 2) 6s cast swings-I wish I could do it as smooth as Travis! 🙂 3) 8s cast swings and pop swings -Im still do not think I quite get that one .. 4) 3s speed swings, I noticed travis wrist break when his legs swings in is that what we need to be doing? also what… Read more »
Hey Lise! Can you post a video of you doing the gymnastics skills and drills? That will help a tremendous amount!!
For the crawls, you want your intention to be going fast but it may not look like it (if that makes sense). You should not load it so much that you need to stop. It should be a continuous motion.
Coach I understand what you mean ok I def will so you can tell me if its right! thanks for staying on top of everything!!! XOXOXOX
Mobility done. A. Muscle up school work done. B. push press: 36 seconds. ( worked on good quality reps and breathing through the entire 25 at a moderate pace ) Rested about 12 minutes. Shoulder to overhead ; 30 seconds ( planned on doing mostly hybrid jerk but it wasn’t feeling very fast or efficient so went to push press). C. 13:08. (Man my hair tie broke and then my shoe game untied…just proceeded ahead with long hair flying around everywhere! ?) Optional: A. Approx 110-120# sandbag B. One arm: 3-45# plates plus 70# sled C. Bear crawl on concrete:… Read more »
Mobility done. A – Done. B1 – Push Press @135. 0:58. 19/6. Rest 7 mins. B2 – Push Jerks 1:06. 18/7. Very happy with this since high rep barbell overheads are a major goat of mine. Jerks saved shoulders more than I thought. Normally I would burn out way sooner than this. C – 13:39. Not fast but kept a good solid pace. Ditched my RPM rope and switched to an Rx. It spins smoother when I’m fatigued. Optional: A1 – 160# sandbag squats (that’s the most we got) A2 – Sled Drags – 160# on rubber floor. 25# more… Read more »
Great training session Mike!!! You learned some new things about shoulder to overhead and what jump rope you prefer for du when fatigued! Great work today and solid notes.
4 weeks post surgery
did the muscle up drills in between this:
did OHS 5×5 @135- not quite to depth
snatch 3 x 135 power snatch – felt good
https://www.youtube.com/watch?v=YXJ2CTUCfNI
B. 36 secs @ 115 then 29 secs @115
C. 12:28 subbed singles for DUs because I’m still a little gun shy on DUs- will see what my knee thinks tomorrow
Nice Al!! Those snatches look good and with tons of speed!! That is what I like to see from someone post injury – not fearful of speed. Great job!
Mobility-Completed
Drills-Completed
PP-1:18
Rest 5 min
Push Jerk-1:10
Broke both up at around 15 and 17. Tough to get big numbers after break up.
C: 13:28
Optional Work:
Completed B.
Good note Brian – try to be efficient with that shoulder to overhead to get a big chunk out as it is easier to keep pushing while in rhythm then to break the rhythm!
Session 1
A. Done
B1. 2:32
B2. 2:24
C. 13:47-
Row- all under 2min
DU- 1 flub
KBS- all UB
Session 2
A1. 120#, 130#
A2. 185×2 sets, (on indoor turf)
A3. 185, 240, 295, 350 (on indoor turf)
B1. 7,8,8,
B2. 40#, 45, 45
B3. 15×3
DMA done
A: done
B: 45 seconds for both but push jerk felt much better
C: 22 minutes….still struggling with dubz but getting better
Optional A (150 # slam ball 2 then 3 reps) (135# single arm 180# bear crawl)and B done
Keep incorporating double-under in your warm up. Short sets are the best to practice with!
Happy New Year Nichole! Thanks for the quick response. Will do.
A. Done
B. 35ish on PP – all UB
45ish on PJ – all UB
C. 11:48…..5 or 6 tripups on DU’s in first 2 rounds cost me some time. Kept 3min/round pace…kept all rows < 1:50 pace.
Nice Brian – very fast time. Great work and great job pacing the row smart!
A. Done
B. 0:52, 0:34
C. 13:12 with American KBS, didn’t see *
D. Skip no sled at work.
E. 8 Strict Sup PU
45×3
Done
Hi everybody, I’am new here. Just joined 3 days ago and see that she me people are posting the results of that days workout. So will also do as of tomorrow. But got a question, in average how much time does the daily whole workout takes??
And as I understand you could or supposed to do everything that is programmed for that day. Any tips or feedbacks are welcome.
Regards from the Netherlands
Hello Rob. Glad you are here! I have been here a few months. This is a a great program and these are a great group of athletes. Generally speaking, it takes me 90-120 minutes to complete. I try to get it done in one session. Good luck!
Yep, should take you around 90 minutes to complete but you have to be disciplined about moving from one thing to the next!
There is often a second session and that is optional. If you can do that session later in the day then great, if not, no worries!
And WELCOME!
A. Cast swings are definitely improving. Feeling much smoother on them. Box Jump to Low Catch – subbed working on MU transition with feet on the ground B. P. Press – 1:50 (10, 5, 5, 5) P. Jerk – 1:15 (25 UB) Can handle much bigger sets with P. Jerk. Not losing time dropping the bar like I do with P. Press. C. 4 rounds WOD – 14:52 Pretty consistent throughout on the rowing. Had a few misses on the DU’s last round. Did some of the optional workout as well. Strict supinated grip pull-ups – 3 sets of 6… Read more »
Nice work Barry – pumped that you are feeling better with the cast swings and mu skills!