Complete the work below if you are one and done and/or are re-doing the workout on Monday. If you are re-doing the workout on Sunday then take today as a rest day.
Dynamic Mobility & Activation
Partner T-Spine Stretch x 45 seconds
and then …
Two sets of:
Band-Assisted Pec Stretch x 45 seconds per side
Band-Assisted Hip Flexor Stretch x 45 seconds per side and every 10 seconds, apply added tension on the band then release
Russian Baby Makers x 8-10 reps
and then …
Banded Pulling Series x 10 reps each
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Push-Press x 3 reps
(Build in load over the course of the 6 sets)
B.
35-54:
Four rounds. for time, of:
Assault Bike x 20/15 calories or Run x 400 Meters
Power Cleans x 10 reps (135/95 lbs)
Wall Ball Shots x 25 reps (20 lbs to 10′ target; 14 lbs to 10′ target)
Double-Unders x 50 reps
55+:
Four Rounds of:
Assault Bike x 15/10 calories or Run x 400 Meters
Power Cleans x 10 reps (95/65 lbs)
Wall Ball Shots x 20 reps (20 lbs to 9′ target; 10 lbs to 9′ target)
Double-Unders x 40 reps
C.
Three sets of:
Reverse Snow Angles x 15 reps
Rest 60 seconds
Reverse Hypers x 15 reps (use a medicine ball and set up on a GHD if you do not have a reverse hyper)
Rest 60 seconds
Dragon Flag Negatives x 5 reps @ 60A1
Rest 60 seconds
C: 22:22
That was a killer. Cleans all fast singles (well, as fast as I could). Broke the wall balls in sets of 10 and 15 throughout. Only did the last round of DUs unbroken (unintentional).
Late post.
Went a different direction today. My apologies.
DMA done.
1. Bench press. 165# body weight sets of 5. Take it easy on the shoulders.
2. Worked on my T2B kipping. Good session. Getting the rhythm down and got about 10 sets of 5-8 reps/set. I believe I’ve got it now. 🙂
3. Pause FS up to 165#.
B. 3 rounds NFT.
A. 135, 165, 165, 170, 175, 180
B. Run x 400m
Power clean x 10 @135
Wall Ball x 25 @ 20lbs
100 x singles
25:43
C. Completed
DM&A Done
A. Push Press
140,160, 170, 180, 185, 190
B. 21:31 felt awful today but wanted
to grind through it, loved it.
C. Did not do ran out of time. Will do tomorrow as well as ROMWOD yay rest day.
17.3 smooth through the 135#s with a split in low 7s. 165#, 175#…. then 3 misses at 185. Left confident I’ll hit these next time. 185# never felt so good as today but missed them all a hair forward in the catch.
another fun Saturday workout with my members, I told my girlfriend today, this is the most chill & enjoyable Open I have ever participated in. Invictus has got us so well prepared that we don’t have to do these workouts twice unless you want to. Great job everyone! Keep digging!!
I felt like taking an active rest today, so did 6x200m swim. Felt nice and loose afterwards after all that snatching and pulling from yesterday’s 17.3. Will take Sunday completely off and plan to take another shot at 17.3 on Monday morning…I really want that 1 snatch at 225!
A. got up to 150
B. 23.54 man i wanted to run but AB I am pretty weak at so decided to focus on weaker. As soon as I can string more DU together I would be faster. But again focusing on weaknesses.
C. Actually forgot this part. Oops will pick it up tonight or tomorrow.
Love the training and 1st week is done.
Yay, congratulations on your first week down!
Mobility – done
A. Push Press – up to 115
B. 18:23 Lost some time on this one – jump rope fell apart on first round. Had a second one in my bag near by. Going to tighten the cables because I wouldn’t want to happen next week if DU’s make an appearance.
C. ran out of time – will do a little later on.
Good call Barry!
Mobility done
A: up to 160lb
B: will do tomorrow, as Monday is a travel day.
Did partner workout today. Each partner accumulate 25 reps per round (all 95lb), run together:
Thrusters
200m run
Cleans
200m run
Push press
200m run
OHS
200m run.
C: Done.
Mob done
A. up to 160
B. 20:28 wanted to quit 3rd round, then started the 4th.
AB-last 2 rds @ 61 rpm
PC- 5/5–5/5–Quick Singles last 2 rds (I think these were faster than 5/5)
WB-Slow UB except for the 7 no reps (experimented with rig target-hated it)-no rhythm)
DU-All broken-I died
C. done
A. Stayed light 165×6
B. Brutal did it outside in this Miami heat, 19:22
C. Done
I want some heat – send it our way!
Why would u say that, lol. The weather in San Diego is awesome, I’m dying to go back. I’ll be in Phoenix in April for a week can wait for that dry heat/cool weather
Mobility: done
A: 95,115,135,145,155,165 lbs
B: 17:29
5 lbs med ball (all I have)
50 SU instead of DU
C: complete