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
SMR to Lats x 30 seconds per side
A.
Every minute on the minute for 5 minutes, complete:
Clean x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80
Every two minutes, for 10 minutes (5 sets), complete:
Clean x 1 rep
Suggested loading per set (by %): 85, 90, 95, 101, 101+
B.
Front Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans
6 Burpees
Rest exactly 3 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
4 Overhead Squats (taken from the floor)
12 Toes to Bar
Rest exactly 3 minutes, and then…
For Max Calories:
6 Minutes of Assault Bike
40-49:
175/115 lbs Hang Squat Cleans
135/95 lbs Overhead Squats
50-54:
155/105 lbs Hang Squat Cleans
95/65 lbs Overhead Squats
55+:
135/95 lbs Hang Squat Cleans
65/45 lbs Overhead Squats
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We would like to get an idea of everyone’s training schedule. How many of you have a set-up where you will be able to do one event from the Qualifiers on Thursday evening? How many of you do not have that option? Your feedback will help us with the training schedule for this week. Thanks!
Another PR! 190 clean! Almost had 195 too! Thank you for the programming.
thank you Nicole! ..like Michelle I am very graterful for the time and efforts you and Invictus put into putting this program together to help us- strangers from a afar but yet Friends withs a common goal! <3 stay frosty! XO
took yesterday off so did the snatch portion from yesterday and the met con from today
power snatch up to 93 failed 98
oh squat up to 148 failed 158
snatch up to 123 failed 128 working on keeping bar close to body super frustrating – oh well work in progress
metcon: A at 105 – 6 rounds
B: at 65 🙂 5 rounds
C: on airdyne 56 cal
will you be posting tips on the workout? thank you for the MQ program its been great, all the best to everyone!
We will be posting some strategy tips for you guys!
will not be able to do it thurs,..it will be announced to the northeast by 8pm. too late … 🙁
I don’t usually post my results because your athletes are so fast and strong but I wanted to give props to your programming and say thank you. 2014 was my 1st open and I ranked 634 in the 45-49 masters division. Following your competitors programming for most (later part) of the following year, to my absolute surprise, I ranked 188 for 2015 and squeaked into the masters qualifier.
A. 159.5# (new PR)
B. 192.5# (new PR)
C. 3 RX/3+12 RX/didn’t get in 3rd part due to time constraints
This is awesome to hear, thank you Michelle! And keep posting, that way I can have a pulse on you 🙂
F 55+
I will try one event on Thursday nite
Mob and act done
A: worked more on form, faster under the bar worked up to 115
B: skipped
C: 3+2/ 3+7/ 75cal on rower
A. #65-115 (pr)
B. to #150
C. 3+1/3+8/79cals (on rower)
Awesome job Sandy!!!
A. To 240
B. To 265
C. 5 rounds(@revised 175. I am pretty sure I saw 165 last night)/5 rounds/123 cal air dyne
A. 125/135/145/155/155
165/170/175/180/185x let the weight bury me and was pretty fatigued to stand up.
B. Skipped. Knees feeling sore.
C. 5/5/61 cals
Cruised it and felt good.
A. Felt good today….260 PR
B. 215-260
C. Had to stop after one round, aggravated my quad, so called it quits. Hopefully with some rest and mobility I’ll be ok for the weekend.
Yes, keep us posted on the quad. If you have a Marc Pro then i would suggest using that!
A1. 115, 125, 135, 145, 155#
A2. 165, 175, 185, 195(m), 195(m)
B. 168-200#
C. 6+1 Rx / 6+1 Rx / 80 cals rowing
A. 135-205
B. 215-245
C. 3 @155/4+5 @95/85cals
Mobility done
A. Did Snatch, wasn’t happy with yesterday. Worked up to 155# from the blocks. Very happy!
B. Did OHS, worked up to 165#. Stopped because shoulder was talking to me.
C. 5 rounds + 2 reps Rx then 7 rounds (did V-Ups instead of T2B, hands are sore) then 6 min on Air Dyne (old school, do not have Cal counter. Rode 2 miles.)
M&A done
A) until 72.5kg
B) until 80kg
C) 4 rounds + 1 RX – I did after 4 rounds of DU/12T2b i was tired from yesterday’s OhS/Snatch + 68cal on assaut Bike
Worked a little pistols and MU again
Mob and Act done
A. 90, 100, 105, 115, 120, 130, 135 for rest
B. 145, 160, 165, 160×2, 165, 170
C. 4 + 1 with hang power cleans at 105, 4+19 (did 20 sit-ups instead of ttb – rack in use by class), 6 minutes on AD (no cal counter).
How will we submit a score once released? No change in app or leaderboard.
I am guessing they will be changing the leaderboard once they announce the events.
M&A Done
A: 60-110kg PR
B: 110-140kg
C: 3+2/2+11/108cal Rowing
Back in the box after a competition this weekend and opens up with a new PR in clean! The competition ended with an third place for me and in first place Daniel Harrsjö, another master athlete who follows Invictus Master Programming!
Ps: Both are Liverpool FC fans!! 😉
Fantastic Mikael!!! That is so awesome, pumped to see this!!!
M&A Done
A: 60-110kg PR!!
B: 110-140kg
C: 3+2/2+11/108cal Rowing
Back in the box after a competition this weekend and opens up with a new PR in clean! The competition ended with an third place for me and in first place Daniel Harrsjö, another master athlete who follows Invictus Master Programming!
Ps: Both are Liverpool FC fans!! 😉
A) complete then 135/145/150/155/160(present pr)/165(f)
B) 145/155/165/155/165/170
C) amrap 1: 3 rds + 1 Rx
amrap 2: 3 rds Rx (Took it easy on this since I tore yesterday and every kind of bar is uncomfortable:/ )
amrap 3: 81 cals on rower (trained in garage- no bike)
Take care of your hands, get them healed in time for Thursday. Neosporin at night!
Thks Nichole! Totally losing my mind.. I will not be doing workouts until Friday.. It will be 8pm my time when they are released:)