Dynamic Mobility & Activation
Two sets of:
Barbell Shoulder Opener x 60 seconds
Wall Slides x 6-10 reps
Band-Assisted Pec Stretch x 45 seconds per side
A.
Three sets of:
Donkey Kicks to Box x 15 reps
followed by . . .
Three sets of:
Nose to Wall Split Handstand Hold x 30 seconds
followed by . . .
One-Two sets of:
Wall Hanstand Thigh Taps x 16-20 reps
B.
Every minute, on the minute, for 10 minutes, complete:
Split Jerk x 1 rep
Start @ 65% and build in load based on mechanics
C.
Three sets, for time, of:
Row x 50 calories
Wall Ball x 30 reps
Muscle-Ups x 5 reps
Rest 3 minutes
35-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+:
Three sets, for time, of:
Row x 50 calories
Wall Ball x 30 reps (20 lbs to 9′ target; 10 lbs to 9′ target)
Muscle-Ups x 2 reps OR Ring-Dips x 2 reps
Rest 3 minutes
DM&A. Done
A. Done
B. Split Jerk 115, 135, 155, 185,
190, 195, 200, 205(PR), 190, 195.
C. 4:25, 4:43, 4:32
A. Done
B. 98-135#, a few fails at 135 forward instead of dropping under
C. Cut rounds to 1/2–25cal/15wb/2 mu and 1:30 rest. 3:20/3:20/3:30–rowing slower, took maybe more rest than I needed before the MU and station was far away
Loving that you guys have a 35yo category now!!
Mobility done
A. Done. Wrist started to hurt though (old injury break)
B. Sucked at this today, but struggled on got up to 93.5lbs which isn’t my best
C. Loved this little metcon did it in 18:43mins, sorry didn’t record the rounds… BUT scaled the MU’s for ring dips
Day behind.
Yesterday: MU’s, squat cleans up to 150# and 30 cal row/75# thrusters.
Today: 6 sets mid-thigh snatches up 85#, 10-min 2 rounds of 20 box jumps/15 power cleans at 115#/10 push press at 95#. Extra: 6 sets 7 UB reps of T2B. Kipping is improving, but need more grip work.
Mobility: done
A: done (20x shoulder taps instead of thighs)
B: built 185 (5lb increments)
C: 4:51; 6:15; 5:50 (went too fast on r1, paid for it in the second)
Great progression Tom!
Dynamic Mobility & Activation = Done
A. Done
B. Split Jerks = 185 – 205 – 215 – 225 – 235 – 245 – 255 – 265 – 275 – 295
C. Metcon = R1= 4:27 R2= 4:28 R3= 4:45
Finally no shoulder or elbow pain during the ring muscle ups! All thanks to the Dynamic Activation & Mobility of the Invictus Masters programming…so happy!!!
Yay!!! Fantastic to hear Alvaro!!!! Lets keep it that way!
Mobility done
A. Skipped
B. 145-155-165-175-185-195-205-215-225(m)-215-220# (On the miss I sort of put a hole in Andy’s wall…oops! We had to strip the bar to put it back up on the blocks and reload it, and somehow we didn’t get the 5# plates back on…so I initially thought I jerked 230# but realized it was only 220# after looking at the video…double bummer)!
C. Scaled some of the reps …didn’t want to make the knee or shoulder mad. Went 20 wbs and 3 mu. Last set went 20 wbs and 5 mu.
4:37, 4:35, 4:46
It looks like you left them a nice note Cheryl 🙂
A. skipped- but warmed up for 40 min
B. jerks up to 275? some uncertainty here because Cheryl threw the barbell through Andy’s wall and then we stripped it to get it back on the blocks and there may have been some confusion on the reload. Regardless my jerks are getting better
C. I reduced the wall balls to 20 and only did the MUs on last round 3:29/3:29/ 4:16 unbroken Wall balls throughout which for me is HUGE!!!!
Hardcore on the wallballs!
Fantastic Al!!! That is great – so pumped to see you squatting like a fiend!
So, now I know I need to try and keep each gymnastics piece to the day they are programmed. 🙂 DMA: done. Also did banded scarecrow bc it feels so good. 🙂 Then I had: A. 5 rounds of: Front squat x2 with :02 pause at the bottom Rest :30 10 box jumps 30″ Rest 2 mins B. For times: 35-25-15-5 Power cleans at 75# Wall balls Rest 5 mins, then: 20-15-10 Shoulder taps GHD sit ups A. worked at 145#, which was plenty tough! B. Times: 11:48 and 5:11 Then, after a nice rest, I did A from yesterday… Read more »
Yeah catching high will be a major tricep saver. The feet on box transition can be pretty difficult. Next time, film yourself doing some of the drills and upload them to our FB group so myself and Travis can take a look at your technique.
Thanks. I’ll do that. I’m terrible about filming, but I’ll just have to get over it, won’t I? 🙂
This program is doing a good job of humbling me. A. Couldn’t do the thigh taps so I just held the hand stand for 30 secs. Everything else completed.
B. Worked up to 185lb before mechanics deteriorated.
C. Subbed 600m run for row. Don’t have a rower. Subbed 5 x (2 x pull up, 2 x ring dips) for muscle up.
7:07, 6:38, 6:22. Somehow got more efficient each round.
Great progression for the wall thigh taps and great progression for the muscle-ups! You will be getting a lot of practice with skill transfer exercises for your muscle-up and handstands so you should see progression with those movements quickly!
Mob done
A. HSW drills done
B. Worked at 205
C. 4:23/4:41/5:05
Fast Art!
Thanks. MU are feeling good. Just need to improve stringing them together under fatigue. Fun sequence.
A. Done did the thigh taps on a 50 inch box up from 30 inch box.
B 115,120,130,135,140,145,155,165,170, 175 ( have no idea my 1RM)
C. I had to run all over the gym today as I did not have the stuff near each other.
around 4.40 for each. Rows 1. 2.39 2. 2.35 3. 2.35
A. Done, but wall Handstand thigh taps were tough. Manged sets of 10 only.
B. 80kg, 90kg, 100kg, 110kg, 115kg, 120kg, 125kg, 130×3 missed 🙁 – legs were tired today.
C. 4:05, 11:30 (4:25), 19:30 (5:00). MU are not great and suffer under intensity. Last round in particular.
Strong overhead Rob – what is your 1-rm?
Thanks, but not really haha. 1RM= 135kg (297lbs). However, my left shoulder has been dodgy for a while now, so yesterday was the first time I’ve been over 120kg for months. I think that I hit 130kg (285lbs) in the last Annual Online Invictus comp.
Mobility. Skillwork done.
B) Done as a technical one up to 80%/1RM (17.3 and snatches, OHS yesterday…)
C) 8:14 (rx’d/MU as singles; I’m a bad gymnast ?); 6:58/1 MU & 4 Ring Dips UB; 6:23/1 MU & 4 Ring Dips UB
Rows all 3min; Wall Balls 11/10/9; 2 x 12/10/8
At least you are knocking out muscle-ups!!
??
Short on time
A.done
B.Up to 225 (1RM) felt good, could have gone 5+#s more I think.
C. 6:09__5:49__5:23
Row: 2:45__2:45__2:47
WB:UB x3_slow
MU: 3 singles, 3UB, 3UB-Sets 2&3 Felt really good!
Mobility done
A. Done
B. Up to 230#
C. 5:11, 5:24, 5:49. MU at 3/2 each round – best they have ever felt in a wod!
Fantastic Joe – your hard work is paying off!
Thanks Nichole – hard work + great coaches/programming! Looking forward to another year of training.
M&A DONE
A. DONE
B. built up to 165 and stayed there, felt week or just not focusing on lift.
C. 5:39, 5:46, 9:10 (fell apart on MU, was my fastest round until MU and I forgot how to do them. My right wrist was not rotating for the dip extension, anyway numerous fails on the third round but finished.
A1: Done
A2: Done
B: 155, 160, 165, 170, 175, 182, 187, 192, 197, 203
C: 4:13, 4:27, 4:38 (19:18 in total. All rounds unbroken)
Solid Fredrik
Thx!
Felt superstrong! After the first round, everything unbroken, I felt confident that I would manage it for two more rounds.
Loved this wod!
I’m super-pleased with holding more or less the same tempo through all three rounds.
Good work with the programming! ????????
split jerk based on mechanics 65%-83%
165,170,175,180,185,190,195,200,205,210
C. 9:30,8:30,7:57 all RX VERY PLEASED!!
WONDERFUL Tom!!
Thanks Nichole just happy to be able to do all rds. Work in progress.