Workout of the Day
A.
Three sets, not for time, of:
Wrist Stretch x 8-10 reps
(demo begins around the 4:20 mark of the video)
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(demo starts at 3:15)
Squat Snatch Press x 5 reps @ 2113
B.
Every 90 seconds, for 9 minutes (6 sets), complete:
Snatch Balance x 1 rep
Build over the course of the 6 sets. Goal is to hit 105% of your snatch 1-RM.
C.
Every 2 minutes for 20 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 60, 65, 70, 75, 80, 85, 90, 95, 100, 100+
D.
MEN & WOMEN 40-54
Three sets for times of:
500 Meter Row
25 Kettlebell Swings (24 kg/16 kg)
15 Chest-to-Bar Pull-Ups
Rest 4 minutes
MEN & WOMEN 55-59
Three sets for times of:
500 Meter Row
25 Kettlebell Swings (20 kg/12 kg)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes
MEN & WOMEN 60+
Three sets for times of:
500 Meter Row
25 Kettlebell Swings (20 kg/12 kg)
10 Chin Over the Vertical Plane Pull-Ups
Rest 4 minutes
A. Done
B. 115,125,135,145,155,165
C. 95,105,125,135,140,145,150,155,160,165
D. 3:08 (unbroken), 3:26, 3:47
Late Post…
A. Done
B. 65,75,80,85,85,85 (not 105%)
C. 55,60,65,70,75,80,85,90,95F,95F (my 1RM is 93, I pulled to my eyes! can’t seem to get out my head and get under the bar! Keep ’em coming…I need the practice!)
D. 4:33/4:25/4:59 Rx
A. Done
B. Worked up to 165# (about 90%), which is a PR on the snatch balance. Failed at 175/100%
C. Worked up to 180#, 5# PR
D. 3:49, 4:09, 4:26
Arms were jello by the time I got to the C2Bs each round.
A. Done
B. Worked up to 135# (105% would have been 190#- R wrist really bothering me right now.)
C. Worked up to 165# (max is 180#)
D. 4:10, 4:24, 4:48
A. Done
B. Worked up to 165# (100% 1rm)
C. 105,115,125,130,140,150,160,170 (pr), failed 175# twice.
D. 3:27,3:48,4:01
A. Done
B. Worked up to 215
C. got 225 failed on 235×2 previous
D. 3:28, 3:32, 3:30
A: Done
B: 135-155-165-175-185-195-205F
C: (Off 200)120-130-140-150-160-170-180-190Fx2
The weight got in my head today at my 95%! So dropped it down to 180 and hit that a few times
D: 3:45-3:57-3:47
A. Done
B. Hit 100% (135#), missed 140#
C. Missed 100% (135#), hit 140# for a PR. All reps were going up easy, even the miss at 100% was solid in the squat, I think I just stood up to fast and lost balance. Would have liked to tested more weight but was rushed to get to part D before the gym closed.
D. (40-54) 4:13, 4:48, 4:54
A. DONE
B. 65, 70, 75, 80, 85, 90 (PR)
C. 55, 55, 60, 65, 68, 72, 76, 81, 85, 88 (PR)
D. 4:03, 4:18, 4:26 RX
Haha, I have not pr’d a snatch in a VERY long time. Super stoked.
Congrats!!!
A. Done
B 85/100/110/125/135/145 hit my 105%! (Now if I could translate to my snatch)
C. 85/90/100/105/110
120/125f/125f/130f/125f
D. Ordered some new sinuses and they haven’t arrived…
4:21/4:31/4:39 need to butterfly these CTB….big goat!!!
Nice work on your snatch balance Karen!
Thanks Nichole!
A. Completed. Used a 45# bar for snatch press, really stretches the shoulders!
B. 85/95/105/110/115.
C. 65/70/75/80/85/90/95/100/105/110!! PR!!!!! Finally, after a year or longer!! So happy. At my age PR’s just don’t happen as often as I’d like.
D. 4:13, 4:18, 4:08. C2B took 1 minute 15 seconds each round, that is god awful. Need more work on those:( Darn it:)
Haha! PR Monday, that’s awesome! Congrats!!!
Thanks Karen! What did you put up today girlfriend?
See above 🙁
Woohoo!!! Congratulations on the PR Christine!
Thanks CJ!
Congrats!!
Congrats Christine!!!!!!! That is so awesome to hear!
Great on the PR!
A. Done
B. To 135
C. To 140
D. 4:09,4:29,4:22
Starting to feel better so starting to push the weight a little bit. Long way back but getting there. Really like the programming thanks guys
Awesome to hear Jim!
A-Completed
B-Up to 175
C-Up to 170 and 175-Both PRs #5 and then #10. Thank you Invictus!
D-3:48, 4:17, 4:47-C2B ate me up especially 3rd round took me 1:37 to complete 15 C2B! Ouch!!
Again thank you Invictus seeing outstanding improvements in Olympic Lifts over past 5 weeks!
Those are awesome results! Congratulations on the 10 lb PR!!!
Thanks CJ
So great to hear – congrats!
A. Done
B. Worked up to 150# (10#) over 1RM
C. Worked up to 145} which was a 5# PR felt fantastic so I louded 150# and hit it! Finally got my body weight snatch. Ecstatic!!
D.40-54: 3:57, 4:12, 4:17 that forearm burn…spicy!
BW snatch, yeah Mel!
That’s fantastic Mel! So pumped for you and your PRs!
Woohoo!! Awesome work on the PR!!!!!
That is so awesome, congrats Mel!!!!!
A. Done
B/C. kept light
D.3:36/3:50/3:55
A. Done + Crossover symmetry
B. 115,125,130,135,140,145 fail
C. 95, 105, 115, 125, 130, 135, 140, 145 fail,145, 150 fail
D. 5:39, 5:25, 5:17
Dealing with a pinched nerve in my wrist. Not a show stopper but still annoying. Getting better everyday.
Love love my crossover symmetry!!!
Crossover symmetry is AMAZING! Keep that up!
A. Done, squat snatch press slowly improving.
B. 95/105/115/125/135f
C. 95/105/115/125f/125/135f/135f/115/115
D. 4:00/4:10/4:32 Rx KB swings hitting the grips for C2B.
A. Done
B. Up to 165 SB pr
C.quad still not 100% so did not attempt max efforts. Instead stayed around 80-85% and did a rep. every 90 seconds:
115,125,135,135,145,155 155,155,155,160,160,165,165,170f,170
D. 3:29,3:39,3:49 kb and ctb unbroken, rows slow (2:00,2:05:2:10)
Nice on the unbroken movements, that is tough.
Thanks Christine. I told Andrea that you’ve been tearing it up. She says “Hi.”
Hi Al! You are the Al I never met at the games that Andrea told me about. You did awesome! Wish we could have hooked up. I love Andrea. You train with her in Maui? Give her hugs for me. So cool, now I’m going to follow you:) Post a picture please:)
Hey Christine. Took me a while to reply. Just been really busy. I do wish we could have met at the Games. Hopefully in 2015. Andrea and have only trained together on a couple of occasions. We live in different areas on the island. I am hoping she starts to join us with the Invictus Masters Programing. She appears really fit now. I am on a short work related trip on Kauai and have not posted for a few days. Bummed that I missed the Amanda workout today. It is one of my favorites. Stoked for you that your training… Read more »
Great job on the conditioning piece Al!
Thanks CJ. Starting to get healthy and feeling fit.
Solid work on the unbroken C2B!
A. Complete
B. 155,165,185,195,205,215
C. off 205=135,135,145,155,165,175,185,195,205f, 210 on the 3rd try NEW PR!! 🙂
D. 4:19, 4:20, 4:46 (chest to bar weak)
Yes! Congratulations on the new PR John!
Wahoo – solid work John!