Dynamic Mobility and Activation
One set of:
Front Rack Partner Assisted Stretch x 60-90 seconds
and then . . .
Three sets of:
Hip Flexor Stretch
x 45 seconds per side
Butterfly Pulses x 10 reps
Foam Roll Lats x 45 seconds per side
and then . . .
One set of:
Banded Air Squats 30 reps
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 3 reps
Build over the course of the 6 sets to 85% of 1-RM
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Clean x 2 reps @ 70%
and then . . .
Every 2 minutes, for 12 minutes (6 sets), complete:
Clean x 2 reps @ 75%
C.
Complete as many reps as possible in 5 minutes of:
5 Muscle-Ups
10 Cleans
40-49: 155/105 lbs
50-54:
135/95 lbs
55-59:
Complete as many reps as possible in 5 minutes of:
5 Ring Dips
10 Cleans (135/95 lbs)
60+:
Complete as many reps as possible in 5 minutes of:
5 Ring Dips
10 Cleans (115/75 lbs)
Mobility: Complete
A. 215#, 215#, 230#, 250#, 265#, 280#
B1. 205# x 6
B2. 215# x 6
C. 3+5 Rounds (50 Reps)
A: end up at 115 kg 3 reps
B: 50, 60, 70, 75, 80, 85 kg same at B1.
C : Shoulder is not god – took instead 5 hspu and 10 power clean – got 2 full rounds and 5 Hspu
Nice training day..
Back to training after taking the Open off to heal some nagging injuries, take the family on vacation, and have oral surgery that I had been putting off. Awesome to watch everyone do so well in the Open. Mobility done. A: Up to 215. (75%). Felt heavy, but hadn’t squatted this heavy in a while. B1: 165 (6×2); B2: 180 (6×2). Gonna take another week or two for these to feel good. C: Skipped. Worked out with class to celebrate a friend’s birthday. 3 rounds of 250m row, 10 box jump overs, 5 wall walks then 55 sit-up cash out.… Read more »
A. up to 240#
B. 145# then full cleans at 155# and 160#
C. 18 reps… Weak kip and weak pull..Started out with 4 MUs but was catching them very low. Had to come off the rings. missed one had to wait for the 5th. 10 cleans. 2 MUs and then the misses started only one more MU. Did 10 cleans in the 6th minute just to blow off some steam. I know they’ll be back.
DMA done.
A. 95 115 135 145 155 155.
B1. 115
B2. 125
C. 38 reps @ 95.
Tired.
DMA done
A. 155 185 215 225 235 255 not 85% still felt good tho
B1. 185 for 3 sets then 205 for 3 sets
B2. 215 for only 3 sets all from mid thigh
C. 3 rounds + 4 cleans. 155# and ring dips as wrist as aggravated.
Felt good today on front squats and cleans
Was hard to get going after a disappointing 16.5. However once starting I found it help clear the thoughts and re-set for the next 3 weeks. Hope it carries over into tomorrow!
A. 1st set 120kg/6th set 136kg
B. 6 x 2 @ 92kg (clean from hip)
C. 6 x 2 @ 97.5kg (full clean)
D. 56 reps (rxd)
Thanks.
Took a recovery day. Hiked about 6-7 miles along the coast to some cool old Hawaiian cultural spots with Cheryl Brost’s family and friends. Didn’t think I needed a day off but glad I took it. Ready to start fresh tomorrow.
How fun!!!!!!
Sounds wonderful! I will be on Maui next week…looking forward to it!
Maui is awesome! Have fun!!
1st NorCal, 23rd World Thanks everyone!!
Great working out “with” you all…!!!
A. 185, 205, 225, 225, 245, 255
B. 185 x 12, 205 x 12 slow legs standing it up
C. 45 reps
Matt, great job. Best of luck moving forward.
A. 205-285
B1. 200
B2. 215
C. 2 quick rounds and stopped. Triceps not right still from over doing the lock out on the thrusters in 16.5 🙂 Also nagging hip/glute issue that I’m going in for tomorrow so hopefully can get it fixed soon.
Take a little time to rest up over the next few days to hopefully sort out some of those nagging injuries!
Thanks to Nicole for the programming in prep for and during the open. I have been traveling the past 2 weeks and felt my prep was spot on. Admittedly, eating and hitting up different affiliates on the road has its own challenge. Looking forward to continue improving with the program.
Mob & Act done
A. 225/245/265/280/295
B. 205 all sets
C. 215 all sets
D. 3 Rnds + 1
A. 215,220,225,230,235,240
B. Part one@180, part two @195
C. 1 Rd+14reps
A. 135, 155, 155, 175, 195, 195
B1. 145 X 2 X 6
B2. 155 X 2 X6
C. 18 reps, i am missing on my MU’s, it’s like I have forgot how to do them?
Can you email me a video of you and your muscle ups? Email is nichole@invictusathlete.com
Sorry Nichole just saw this, I will send to you tomorrow.
Active recovery row out in the parking lot, 31 mins, approx. 2:13 pace, and lots of mobility.
A. 185,205,225,245,255,265
B1. 175x2x6
B2 185-200
C. 50 reps. (11 less than 2015 MQ, felt pretty taxed after part B)
Activation and mobility done. Plus additional time rolling out triceps. Still sore. 🙁
A. Worked up to 155
B. MId thigh cleans at 115
C. 2Rds +7 Jumping muscle ups- arms just are not functioning.
Then rowed 10 minutes and rolled out.
A. Up to 185#
B. Mid-thigh @145#, Cleans @155#
C. 5 rounds (one rep more than last year’s MQ) after all those cleans.
A) Worked up to 133# (88%)
B) Mid thigh @ 93# (70%) Full @ 98# (75%)
C) 2 Rds. with 105# and JMU’s
My body felt better than I thought it would today…a little mentally tired.
Mobility done
A Front squat at 153 all reps
B mid thigh clean all at 113
B1 worked to 133 on cleans
Did home box wod (12 min amrap deadlifts and GI Janes)
Flying to west palm now for business trip fun fun!!
A. 225, 245, 255, 265, 275, 275
B. All @ 205
B2. All @ 225
C. 2+14. 44reps