Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
and then . . .
Row 500 Meters @ easy pace
A.
Every minute, on the minute, for 6 minutes (2 sets) complete:
Interval 1 – Kipping Swings on Bar x 6-10 reps
Interval 2 – Bar Hang Knees-to-Chest x 6 reps @ 3112
Interval 3 – Pike Stretch
x 30 seconds
Followed by . . .
Every minute, on the minute, for 4 minutes (2 sets) complete:
Interval 1 – Chest-To-Bar Diagonal Hold x 30 seconds
Interval 2 – Strict Pull-Up or Chest-To-Bar Pull-Up Negatives @ 30A1 x 6-8 reps
B.
Five sets of:
Front Squat with a Pause x 3-4 reps @ 3211
(MUST move up in weight from last week)
Rest 3 minutes
C.
Four sets of:
Row x 500 Meters
Shoulder to Overhead x 10 reps
Overhead Walking Lunges x 10 steps
Rest 3 minutes
35-49: 155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
Optional Session (Best performed 3-4 hours between sessions)
Three sets of:
Row 3000 Meters @ 10 seconds slower than 5k PR pace
Rest 3 mins
Dynamic Mobility & Activation
A. Done
B. 135 / 185 / 225 / 275 / 305
C. Rx (155): 3:49 / 3:52 / 3:54 / 4:08
Optional Session = 3 x 3000m = 36 Mins @ 2:00 / 500m Pace.
Glute warm-up done
A: done
B: 135, 140, 145, 150, 160lb all x 4 rep
C: 2 rds of 500m row, 15 x s20, 15 ohs at 135lb (not enough room for lunges). ~4 min per round.
(Ran out of time, cut it short).
Class with the hubby! Today we did:
A. 10 sets of:
1 hang squat clean
1 squat clean
1 front squat
2 jerks
Every :90
B. 12 min amrap:
3.6.9.12.15.18.21.24 etc.
row cals
thruster 55
A. worked up to 120#
B. Score 6+9 (started round of 21)
Fun start to a nice long weekend of rest before Murph on Monday! Happy Friday, everyone. 🙂
Mobility done
A. Done
B. Up to 195 (190 last week)
C. All rounds at 5:13 – 5:30 RX. The OH lunges got really heavy at 155, but was determined not to strip weight (I think we did this wod before and I stripped weight for sure).
A. Done
B. Up to 205#, last week 195#
C. 3:55, dropped weight to 115# on next 3, 3:26, 3:29, 3:30
Good work Chris!
A. Drills/butterfly pull up practice
B. 185/195/205/215/225
C. 3:15/3:18/3:17/3:22 135#, front-racked lunges
Way to crush Part C!
Thanks Nichole!
Mobility completed.
A1)Completed
A2)Completed
B)155#/165/175/185/195 The last set got me as I broke tempo on the third rep. Needed an extra second or two before the last descent.
C)3:53/4:10/4:01/4:01 Scaled the S2OH @135# and OHWL @115#. Used two barbells.
a. done
b 185 205 205 215 215. I know I topped out at 205 last time.
C in 3.30 and 3.06 then got interrupted and did not finish 🙁 i should never try to workout at work. I scaled to 115 I think I could of gone a bit heavier. Will get the row tonight I hope.
Nice job getting another 10 lbs on that front squat.
Those slow down’s and pause at the bottom are tough
A.1 done
A.2 done with 8 strict pull-ups
B. 62kg across
C. 4:04/4:10/4:15/4:28 could not get those lunges in unbroken, as much as I tried
Great fun today! I thought it was harder holding the :30 ctb than neg strict pull ups. That being said…
B. 155, 195, 205, 215 and 225 all weights up 10# from last week.
C. 3:44, 3:45, 4:00 and 3:44 Wow is all i need to say…
Nice improvement on the front squats and way to be consistent on Part C
С. 3.18/3.52/3.56/3.28
Great consistency on Part C and times. Well done Ivan!
Thanks, Nichole!
Not having a great time ATM. Tweaked my errectus spinae putting the weights away yesterday. Going to rest properly until Monday.
Shame b/c fully fit, I would have loved that WOD.
Get well soon!
Oh no Rob! Rest up this weekend and if you feel back to normal, hit this one up on Monday.
A. Done
B. 70/75/80/85/95 rack/position is getting better
C. No way I could have done RX’D. 40 kg (maybe a little bit too light) 3:28-3:50
D. MAYBE in the PM
Nichole could you please contact me, I need some advice from you. I appreciate it.
Hey Manny – send me an email and I am happy to provide advice (whether good or bad lol) … kidding! My email is nichole@invictusathlete.com
A : pull-ups and drills done yesterday
B : up to 75 kg ( 3 rep ) failed at second rep 80 kg
C : done hade to scales it because when I did the lounges my back hurts- did all @ 45 kg – 4: 10-4:50 each round
Did some core work after this
Good work today Tine!
thank you Nichole 🙂
Did Pull ups yesterday –
B : front squat 3 reps ended at 75 kg failed at the second rep of 80 kg
C : pass to heavy for my shoulders and back after the squat
D : did 5000 m row instead