Workout of the Day
Mobility and Activation
Three sets of:
Hawaiian Squat
x 10 reps per side
Rack PNF Stretch x 10 seconds contract/5 seconds relax x 3 reps per side
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean x 1.1
Build to today’s heavy, based on feel and mechanics.
B.
Three sets of:
Clean Pulls x 1.1.1 @ 95-105%
Rest as needed
C.
Three rounds for time of:
15 Push Presses
15 Toes to Bar
15 Box Jumps (24″/20″ – Step Ups for 55+ athletes)
40-49: 135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs
Rest exactly 5 minutes, and then…
D.
For time:
Row 500 Meters
30 Ring Dips (Stationary/Matador Dips for 55+ athletes)
Row 500 Meters
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A/B- worked on snatch and snatch pulls with the rest of the box.
C.10:30 RX
D. 9 min. (did almost 1/2 dips with a red band)
A. up to 80kg
B. up to 100kg
C. 9:20 Rx
D. 5:45 Rx
A. Worked up to 230
B. UP TO 265. WAY OVER MY 1 RM but felt amazing coming off the floor.
C.7:05 Rx
D. 5:50 Rx
Great work!!!
A. Up to 195
B. @ 205
C. (50-54) 10:20
D. 6:40
A. up to 136
B. after last weeks beautiful reverse bicep curls at 125; worked on mechanics with the training bar for 10 minutes
A. 85/95/105/115/125*/125*
*failed at second clean for both sets
B. 130/135/140
Mobility complete
A. 245
B. Skipped
C. 7:49
D. Out of time
A. Up to 170#
B. @190#
C. 6:45 rx so slow here. So much rest on the PP
D. 5:52 subbed push ups for dips. You know the deal…dat shoulder…
Fatigued!
Gymnastics with Maddie today. Worked on MU and other moves.
A. and B. did not do
C. 19:17 (subbed HSPU for the Push Press) and JUMPED all the boxes instead of step up.
D. 7:01
Nice work on the box jumps!
Snatch work with coach.
C. 11:38… Felt so slow, gassed
So smoked. Last Tuesday I was also crushed.
Yes push press were awful!!
A. 250#
B. 260# 1.1.1
C. 12:00
D. 7:15
Mobility ok
A and B – I did clusters until 65kg
C – RX – Done ( I do not have my time)
D – RX – 7’33” (6,6,3,3,3,3,3,3)
A) 2@225 2@235 2@245
B) done @ 275
C) 6:41
D) 5:13 with run
Mobility completed
A) 135 (1)/145 (2)/155 (3)
B) 175
C) 10:44 PP@115
D) 5:18 RX
Nice work Dean
Thanks Nichole! Today was a grind especially after performing 15.4 on Monday and all the failed clean attempts.
A. worked up to 165
B. 195
C. 12:57, 115# 24″
D. 8:23
Mobility done
A up to 105kg
B did yesterdays snatch every 90s for 15 minutes. Up to 75kg.
C 40-49, 10:23.
Skipped D
A. up to 225
B. 225/240/255
C. 7:42 at 115lb/24″
D. 6:11 Stationary dips off of GHD. (like matador).
Was mentally tired today but felt pretty good otherwise. Dips are hard on the shoulder but manageable.
Moved up to 34th 55-59 finishing 33rd overall in 15.4 with 134 reps. The last to weeks really sorted the field out. If I stay there or move up a little more I’ve got a chance to make it through the MQ. Made it from 40th last year. The competition is definitely tougher this year.
Nice Work Greg! Keep fighting man.
All the way to the end.
Go for it Greg, I trust you!
Just a little SISU is all it takes.
C’mon!! One more to go….
Bring it!!
Stay in there and FINISH WHAT YOU STARTED!!! See it, believe it, and taste it!!
Yes Sir!!
Absolutely! Have faith and believe you can! There is nothing more powerful then a well fueled engine and a well trained mind!
That’s why I follow Invictus!! Love it!
My plan this year was to finish the open in the top 20, but like Mike Tyson says, everyone has a plan until they get punched in the nose. So after week one being in 83 my goal was to get back to the top 40. I feel confident going into week 5 and like my chances to qualify for the games. The MQ weeded a lot of people out last year.
Go get it!
A. #275
B. #300
C. 5:24 RX
D. 5:39 RX
Solid work Anthony!
What does “Clean x 1.1” mean?
It’s like a double, 2 reps, reset between reps. Not T&G.
A. up to 130
B. 135
C. 12:34 rx (push press, phew)
D. 12:54 rx (1st row 2:14, 2nd row 2:11…8:29 doing ring dips!! Shaun K called me out on these last week, so I worked really hard on full depth and full extension!) Smoked!
Awesome job Andi!