Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Wrist Stretch x 10 pulses
Minute 2 – T-Spine Pulses on Bench x 10 pulses
Minute 3 – Butterfly Stretch x 30 seconds
followed by …
One set of:
Hawaiin Squats x 10 reps each side
followed by …
A.
Two sets of:
45/33 lbs Bar Tall Snatch + Overhead Squat x 5 reps
Followed by….
Two sets of:
65/45 lbs Bar Tall Snatch + Overhead Squat x 5 reps
Followed by …
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 2 reps
Build over the course of the five sets.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Build to a heavy-ish double. You can go back down in weight from your Overhead Squat but then build up to a heavy-ish double in the 4 sets.
Followed by…
Six sets of:
2 Snatch Pulls + 1 Hang Snatches + 1 Snatch
(drop the barbell between the two pulls and snatch, and between the hang snatch if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.
B.
40-54:
Every 4 minutes, for 24 minutes (6 sets), complete:
Row x 20 calories
Wall Ball Shots x 20 reps (20/14 lbs to a 10′ target)
55+:
Every 4 minutes, for 24 minutes (8 sets), complete:
Row x 20 calories
Wall Ball Shots x 20 reps (20/10 lbs to a 9′ target)
C.
Three sets of:
Bent Over Supinated Grip Barbell Row x 8-10 reps @ 2112
Rest 60 seconds
Single Arm DB Presses x 8-10 reps per side @ 2011
Rest 60 seconds
DM&A: DONE
A) DONE: Every 2 for 8 OHS – 135/155/175/195; Every 2 for 8 Snatch Bal – 95/135/155/175; 6 sets – 95/135/155/155/155/175 – these felt great! so i went higher than last week!
B) DONE: 1:31/1:31/1:30/1:33/1:31/1:29
C) DONE
Finished up the conditioning part on Tuesday when knees were more rested:
2:45/2:56/3:05?/2:55/2:57/2:59–wallballs slow, went to a new target but was a bit harder than wall target of 10′
DMA – done
overhead squats x 2 – 115 125 135 155
snatch balance x 2 – 115 135 145 155
Snatch pull + Hang Snatch + snatch – 75 85 95 105 115 120
B) 2:35 2:42 2:44 2;45 2:44 2:37
C) Done
Taking some much need recovery time. I am beat up from Wodapalooza. The weight for my division was almost too heavy for me, I feel like I just did the Open.
Anyone feeling this way?
45 Masters lightened up so wasn’t too bad. You talking those cleans?
Heavy Bear
Heavy 1rep Snatch x2
I recall 135 OHS …lol
I did clean workout twice and got into the 185’s both times
Did the MU workout 3xs and we had to do row, MU then thrusters
Needless to say It kicked my butt
Mobility done. Shoulders felt like garbage. Never seemed to really warm up right, not sure why.
A1 – OHS to 185
A2 – Snatch balance to 165#
A3 – Complex to 135#. Form started to get shaky. Shut it down.
B – 1:38, 1:39, 1:40, 1:39, 1:43, 1:45. Last round was a battle. Redlined at end.
C – Done
What do you typically do for your warm up?
And even though you redlined, you did great staying consistent with the conditioning.
I typically do some dynamic stretching and mobility in addition to what is programmed here. I also do Crossover Symmetry (Iron Scap) every day as well. I usually spend a good 20+ minutes. However, I think on this one I just didn’t get the heart rate high enough or get a good enough sweat or get warm enough. I was a little pressed for time and probably jumped in too soon. Joints felt creaky (shoulders, hips). I was originally thinking lack of sleep or food, but I did fine on the conditioning. So that wasn’t it. I’m monitoring it. I’ll… Read more »
Yeah, especially when you work out in the morning you want to be hot and sweaty going into your session
You think I should do more cardio before I lift, I’m never sweaty going into my lifts
Mobility done A.tall snatch 45lb done A2 65lb done A3. 65, 75, 80, 85 Had to stop, right shoulder felt tweaked today doing snatches. B. 1:44, 1:46, 1:49, 2:34, 2:50, 2:48 As you can see above that the Wheels came off after round three! Made the fatal mistake of trying to keep pace with Andy Huebner on the rower, think Nichole calls it a “suicide Pace”, hit the redline at round three. Slowed my pace in round four, but made another mistake by trying to keep pace with Cheryl Brost! Sill going too fast for me! By round five I… Read more »
Way to persevere and fight through it Ed! ??
???
Love this!
That was brutal watching you Ed. Glad you survived.?
A. 35, 45
OH Squat;85,95,105,115
Snatch balance: 75, 80, 85, 95
Snatches: 55,65,75,75,85. Concentrating on form.
B. Row/walk balls: 2:00, 2:03, 1:58, 2:00, 1:56, 2:08
C. Supinated rows: 75
Dumbbell press: 25
Nice work Jaimee – feel free to post a video of your technique work here, on our FB group or email me: nichole@invictusathlete.com
DMA done.
OHS. Bar only.
Snatch complex 65/75/80/85/90/95#.
B. 2:35/2:49/3:18/2:58/2:50/2:36.
C. Pronatec bent over rows @ 95#. DB press w/30s.
A: Worked up to 205# on complex
B: 1:24, 1:24, 1:24, 1:25, 1:27, 1:32
Nice work Brent! Great times.
Mobility done
A. *OHS 135-155-170-185#
*Snatch balance 95-115-125-135#, trying to get better at really dropping under this instead of pressing it so kept it lighter. Still need lots of work.
*Snatch complex 95-115-135-145-155-165#
B. 1:59, 1:57, 1:55, 1:53, 1:52, 1:45. Tried to keep it easy and consistent with a slow improvement each round. Went a little harder on the last one just for the heck of it.
C. Complete plus added in some T2B work.
Awesome Mike!
warm up – did a little of that and this
A. did 155/175/185/205/205 over head squat to just above 90 degrees for 2
then did complex but power snatch 95/95/135//145/155/165
B. did 20 cals on bike with 20 box wall balls at 14lbs 1:36/1:28/1:28/1:28/1:31/1:41
C. skipped
Nice – that combo of assault bike and wall balls is rough!
dyn/ Mob Done
A1) 33lbsx3sx5rps
A2) 45lbsx3sX5rps
A3) 75,85,90,95 9still not recovered, feeling sore and left bicep tendon bothering me)
A4) 73,80,83,1x1fil,90
A5) 85 for all sets
had one failure, feeling sore and trouble stablalizing heavy weights so I decided to
focus on form/technique
B) 6sets rowed time about 148 ish Rxx’d
C) had to skip 🙁
COach any suggestions I see all the other athletes have numbers in the Oly lifts .. I know its technique but its thee any thing I can do to improve them?
Hope everyone is healthy and happy!!
Hey Lise!
First, what is going on with the bicep?
And second, can you send me video of you snatching and clean and jerking? nichole@invictusathlete.com
hello Coach Nicole 🙂
I think I rotated it wrong during the C2B pullups I mustve got lazy so its inflamed…
I will def send you the videos I do welcome and appreciate and help I know my tehnique needs work… I look forward to hearing from you !! thanks soo much! XO your the best!! <3
Invictus Endurance. 9×300 m repeats. :42-:47
Mob done
A. OHS up to 215
Snatch balance up to 195
Snatch complex up to 165
B. All sets 1::40-1:50
C. Rows @ 155, DB press @ 50
Nice work on the Endurance session and in the conditioning session with staying consistent!
Mobility done
A. OHS 125-135-145-155#
Snatch balance 135-145-155-165#
Snatch complex 105-115-125-135-140-145#
B. 1:44, 1:44, 1:52, 1:53, 1:59, 2:00
C. Done. 75# rows, 30# DB
So awesome Kincaid!!
Mobility done
A. Ohs-95/105/110/115, a bit light to keep elbow in line and pain free
Balance- 85/95/105/110–lowering to shoulders was a bit limiting
Snatch section–well apparently read the wrong column–did 2 reps of each activity up to 85#, knee was a bit sore so kept it there
B. 10 min of 30 sec work/30 sec rest on air dyne instead, didn’t want to push knee on wallballs/row combo
Hope the knee is doing better Laura!
Some days are better than others, but as long as I manage what I do it has been pretty good! Rowing and wallballs are always a weird combo for it, I think it is the amount of bending.
Mobility done.
A. Did Wodapalooza WOD 7. Had a great one today!! Got off the rower about 3:43 and hit all 30 thrusters UB. Caught my breathe a little and after missing a couple MU I got 5 before the 12 minutes was up. Most I’ve ever done so far so big milestone for me.
B. Worked on snatches but having psoas trouble still and gave up since it wasn’t going well.
C. Bent over rows at 75# and dumbell presses at 40#.
killed it today, ya did!
Thanks for encouragement Al! Appreciate it.
Awesome to see that happen for you!
Thanks Cheryl! About time…?
Major, major, major day for you Kincaid!!!!!! I am so happy for you!!!!
Thank you!
Wendler Squats:
5×155/5×190/5×230/5×250/5×285/
8×325/2×345/2×360/2×380
A.O-head Squats 2×185/205/225/245
Snatch Balance 2×185/205/225/235
Snatch Complex 135/155/185/205/225/235 Fail
B.WOD as RX
1:25/1:23/1:19/1:28/1:33/1:30
Going to make it a point not to row next to you ever again! Nice job today super fast row and wall balls!
Strong on the complex and on the conditioning Andy!
Mobility done
Tall done
OHS 195#
Balance 195#
Complex 135/155/165/175/185/185
Row/wb 144/154/201/201/205/204
Out of time.
Did the lifting part to get some blood flowing back through my legs after yesterday’s run.
M&A -Done
OHS- 175; 185; 195; 205
Snatch Balance- 155; 165; 175; 185
Snatch Complex- 135; 145; 155; 160; 165; 170
A1. OHS up to 135
A2. Snatch Balance up to 115
A3. Complex up to 110
B. 1:52-1:48-1:48-1:47-2:04-2:08 died at the end.
C. Skipped.