Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1: Shoulder Opener x 45 seconds
Minute 2: Banded Glute Bridges x 15 reps
Minute 3: Banded Hamstring Pulses x 8-10 reps per side
A.
One set of:
Kipping Swings on Bar x 20 reps
followed by …
Three sets of:
Bar Muscle-Up Foot Taps x 5-6 reps
Jump to Bar from Squat x 5-6 reps
followed by …
Every minute, on the minute, for 8 minutes:
Bar Muscle-Ups x 1-4 reps
60+:
OPTION
Jump to Bar from Squat x 4 reps
OR
Chest-to-Bar Pull-Ups x 4 reps
B.
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 1-2 reps @ 100+
Rest 2-3 minutes between sets.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots
Minute 2 – 20 Double Unders + 6 Chest-to-Bar Pull-Ups
Minute 3 – 8 Burpee Box Jump-Overs (24″/20″)
40-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55-59: 20 lbs to 9′ target; 10 lbs to 9′ target
60+: 20 lbs to 9′ target; 10 lbs to 9′ target; 3 Chest-to-Bar Pull-Ups
Warm-up and mobility, done A. Tomorrow – didn’t have time/space in the gym but REALLY looking forward to those drills and getting a few in – bar m/u’s are definitely a hole for me B. Joined the group recently and it’s been a LONG time since I pulled heavy singles, so gave myself a “theoretical” 1RM of 450. Went like this: 255/295/315/385/405/455/475 – everything felt SUPER solid. Made kind of a half-ass attempt at 495# (my PR) but my heart wasn’t in it by that point and pretty sure I’d already taxed myself pretty good as well. C. Same as… Read more »
That is awesome Andy!! Great day of training 🙂
OK the bad news first. I didn’t have enough time to do the met con (C). Sorry.
Now the good news.
I GOT MY FIRST MU (bar, not ring) AND GOT 3 MORE! A total of 4. And I have a witness. 🙂 Honestly, I thought I’d never get one ever. Too old, not strong enough, false grip drives me nuts. But I felt good today and something led me to try it tonight.
B. 155/185/215/245/275/295# (PR)/300# (PR). 10# PR.
C. Not enough time. Too much celebrating in the gym after my 1st MU. 🙂
Congrats Rodney!
Dude, that is AWESOME, congrats!! Nicely done and way to face something and just deal with it. Hats off.
Congratulations!!
Congrats!
WAHOO!!!! Oh Rodney this is SO EXCITING!!! I am so happy for you!! You are NEVER too old! I hope there was tons of celebrating! And awesome job on your deadlift – what a great day!!
I would have easily settled with finally hitting 300# on my DL. Seriously, I’d written off ever being able to do a MU. Right shoulder mobility/flexibility is always a weakness for me and then I had that left shoulder injury in late August. But my C2B’s felt very strong yesterday and the light bulb went off. And they were actually pretty easy. No chicken-winging it. Feeling guilty about missing the met con though. Took too long admiring myself up at the top of the MU 😉 and with the DL’s. Again, thank you for the program. P.S. I need to… Read more »
Absolutely Rodney! Just have someone else film and have them email me! Don’t feel too bad about missing the conditioning piece – it is good to really soak up a major accomplishment!
Running a day behind. Did a mix of Tuesday and Wednesday work. Mobility and warm up done. A(Tues) – Front Squat 5×1: 225, 245, 265, 280, 290(PR), 300(F). Got too forward on toes on 300 and lost it coming out of the hole. B(Tues) – Muscle Clean x2: 135/145/155 Power Clean x2: 175/185/195 Clean x1: 185/195/205/215/220/225/230/235/240(F). Form is off. Going to Oly gym next week to fix. C(Weds): 30 Min EMOM. Started to get rough in round 7. Ended up taking 32 minutes to complete but did unbroken and Rx. Oddly enough, it was the BBJOs that did me in.… Read more »
Solid work on your FS PR! Rest up today from that long training session from yesterday!
Thanks Nichole! I feel pretty good this morning, likely because I was off Tuesday. I probably only have about 75-90 minutes today anyway before I have to coach basketball so I’m sure I’ll find some fun stuff to tackle. Maybe Bar MUs and strongman.
Warmed up-
Did a few Jumping Bar MU
Deadlifts-150/175/205/255/265/275/280/285 #15PR!
C. EMOM-Subbed 20 SIngles for DU for comp this weekend…
Felt good today!
Next 2 days rest…
Congrats on the PR!
Thank You!
Thank You!
Thank You!
Wahoo – congratulations!!! That is SO EXCITING! 15 lbs is huge – great job!!
Thank You! Felt good!
A. Min 1-5 4MUs, min 6-7 2MUs, min 8 4MUs. Felt solid B. Deadlift 8@205, 6@240, 4@275, 2@315, 1@350, 1@375 (25lb PR!) posted to FB page C. 30 min EMOM Min 1-9RX Min 10-12 WB unbroken, DU unbroken, 3 C2Bs, 4 regular burpees Min 13-30 WM unbroken, DU unbroken, 4 regular burpees Coach Nicole, So spoke to Chery and coach Andy on this but would like to hear your recommendation. Can’t hold the prescribed reps in the 1min time frame and have enough recovery to move to the next movement. I held the WB and DUs unbroken but should I… Read more »
Hey Ed!
Congrats on your 25 lbs PR!!! That is massive, well done! I will check out the video this morning!
For something like the EMOM yesterday with the weight relatively light, cut the reps. And yes, cut the reps from the beginning. If the EMOM has more lifting in it then I would cut the weight down (depending on the movement) before you cut the volume. Hope that helps!
Thanks, very helpful. I will try this strategy until I can work up to the prescribed volume. I’m also starting the Chris Hinshaw aerobic capacity program on running to try to build my engine.
dyn/mob done
A1) 1s, kipping swingsx20
2) 1rd 2 singles +1 miss,2nd rd 2singles plus 1 miss,3rd rd 2 singles,4th rd 2+1 miss,5th rd 1+1 miss
B) 160,190,218,246,255 ( accident-bad math) redid 275,,295×2 ,fails, 290xfail
C) 10 rds (this was all about those darn wall balls-yuck! LOL it wasa good chalenge but
it was tough. towards the last sets of wall ball I hit at 9 ft target I tried..burnt out..
Mob done
A. BMU drills done
BMU 8×4 all UB. Thanks Nicole and Travis for the skills and drills work. They have made the difference. I posted to FB a set of 4.
B. Up to 430.
C. Done. Enjoyed this one. Held the EMOM throughout.
Fun day.
Awesome day of training Art! Well done!
Mobility done A. Subbed with Ring muscle up work 3 sets: Pop swingsx6, Speed swingsx6 EMOM 8: 1, 2, 3, 3, 3, 3, 3, 4 MU These are the best MU I’ve ever done…caught high and was able to link them consistently catching high! I will post video to group page Then Ed suggested we do some strict MU and we got several good reps in each! Fun! B. 205×8, 240×6, 275×4, 315×2, 350×1, 375#x1 C. Done (14# to 10′ target) Great training day! And we’ve added one more of our old training partners back to our Monday/Wednesday group, Alika… Read more »
What a fun day Cheryl and FANTASTIC to hear about your muscle ups! Wahoo – they are clicking!! Can’t wait to see the video!
A. I did all the drills which are great and help a lot then did 4×8 in the EMOM unbroken
did a few legit strict MUs which felt great
B. did bench 5×164/4×195/3×225/2×255/1×285/missed 305
C. did 14 # WB from a 16 inch box
10 push ups and 6 C2B
12 GHD sit ups
I should have added more spice- I kinda cruised this
Awesome Al!!!!!! That is so good to hear – glad the drills felt good.
B.
DL worked up to 355 for a single on my set of doubles but my PR is 395. Just feeling drained lately. Anyone else having a lack of energy issue??
C.
7/10 rds just beat
Me! But you people in this program just “depress” me. lol. Also, it may be the time of the year with Thanksgiving approaching and the DS time change. But I’ve also been ramping up my running (miles) too, training for my yearly half-marathon. simultaneously. So, my body is beat. But I keep repeating what Jim Harbaugh said “Attack each day with an enthusiasm unknown to mankind.”
You should check out the endurance program! They are just finishing up a 10k cycle. Not sure when your half marathon is but those progressions may be helpful, even tho it is less milage!
Thanks Nicole. I’m a bit like Forrest Gump. I just start running and don’t stop. 🙂 I’m already ahead of schedule and doing 15K’s (9.3 miles) on Sundays and shorter runs before or after our masters programming most days.
That is fantastic Rodney!
Rest up Tom. There could be a bunch of factors leading you to feel a lack of energy. Like Rodney said below the time change could be messing with you, outside stressors, nutrient intake/timing, etc. If you are feeling low then take a day to dial back the volume and just enjoy training, or take a full rest day. That usually helps reset the mind!
Ok will do. Thanks
yes! hang in there… its all part of the process 🙂
Mobility done
A. Bar MU foot taps, I can never get back to the starting line?? Not sure what I am doing wrong? Anyway, MU for 8 minutes EMOM. Did two each one and three on a couple. Warmed up shoulder and focused on what Travis has been teaching us, best I’ve done in a while. ANyhow I am out for a couple weeks on vacation surfing…..Tavarua. Everyone enjoy Thanksgiving!!!!
Have fun surfing Chris!!! Glad your MU felt good today!
When you can, upload the film of yourself doing the foot taps drill – we can check it out to see if there are some adjustments you could make.
Mobility done
A. Done – MU’s did 1/2/2/2/3/3/1/2
B. 245/290/335/380/425/450 (5# PR)
C. Done – tried to stay unbroken and fast as long as possible. Got half way and then broke on the WBS 10/5. The wheels then fell off and I cut the BBJO to 6 for a few rounds until I pulled it back together and finished strong. Damn that 30 minutes is a long time!
Congrats on that DL PR Joe!
Thanks!
DMA done
A1 and 2: done A3: 2 first round. Then 1 rest of rounds
B: 185,215,250,285,315. (Missed), 300
Not happy with deadlift progression. Will keep working.
C: done. Dropped to 6 BBJO at round 4.
Shot me a video of your deadlift so I can see if there are any changes we can make to set up and execution
I will…thanks
Invictus coaching team- I am relatively new back on the program and thinking of buying Sandbags from Rogue. But before I do, I wanted to ask if your expectation would be for it to continue to be included at least 1-2 a month like it has for the past couple of weeks?
thanks…
http://www.roguefitness.com/rogue-strongman-sandbags
Yes and definitely worth the purchase! We will pull away from some strongman work thru the Open but will be back on right after the Open!
nooooooo 🙂
A. Did 3x MUs for 6 min, then increased to 4x for last two rounds
B. Used 175kg for %s. Think the MUs left me more drained then I expected though.
C. Scaled after 9 min to 10 WBs, 20+4C2Bs, 6 BBJOs. Still left me completed exchausted. Need to build that volume : )
Mob
Mu practice
Did yesterday’s work fsq pr 225.10lb pr
DL matched my pr 293
Emom lots of fun ?
Class wod
Swim later. ❤️Invictus
Wahoo!!!! So strong!!!!!!
A: 3, 2, 3, 3, 3, 2, 2, 2- Saving hands from tearing on the twos
B: 8@228
6@270
4@311
2@353
1@395
Missed @420
On a positive note , I missed 395 last week and got it today.
C: Ran out of time so only did 7 rds. Felt good during this. Never redlined.
1: :30-:32 sec/RD
2: :25-:28 sec/RD
3: :28-:32 sec/ RD
Nice Corey – love seeing that consistency in the EMOM and happy to see you hit that 395 lbs DL!