Workout of the Day
Mobility and Activation
Three sets of:
Double Lacrosse Ball to T-Spine x 45 seconds
Ring Pec Stretch
x 45 seconds
Internal Rotation Drill x 5-6 reps per side
Three sets of:
Hawaiian Squats
x 5 reps per leg
Russian Baby Makers
x 5 reps
A.
Three unbroken sets of:
5 Toes to Bar
5 Pull-Ups
5 Chest-to-Bar Pull-Ups
Rest 2 minutes
B.
This event will be broken into 3 rounds: Quarterfinal, Semifinal and Final. Athletes will be ranked by their time to complete each ladder, or by the heaviest weight cleaned. If you don’t make a clean within the time limit then your event is complete. All age divisions participate at the loads listed.
Quaterfinal Round
For time:
1 squat clean (135/95 lbs)
1 squat clean (155/105 lbs)
1 squat clean (185/115 lbs)
1 squat clean (205/135 lbs)
1 squat clean (225/145 lbs)
Time Cap: 2 minutes
Semifinal Round
For time:
1 squat clean (245/155 lbs)
1 squat clean (255/160 lbs)
1 squat clean (265/165 lbs)
1 squat clean (270/170 lbs)
1 squat clean (275/175 lbs)
Time Cap: 3 minutes
Final Round
For time:
1 squat clean (280/180 lbs)
1 squat clean (290/185 lbs)
1 squat clean (300/190 lbs)
1 squat clean (305/195 lbs)
1 squat clean (310/200 lbs)
Time Cap: 3 minutes
C.
Four sets of:
40/30 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
Rest 4 minutes
55+: 10 Chest-to-Bar Pull-Ups
A. Did 10.10.10
B. Cleaned up to 305
Had to change weights so time was basically however long it took me to change plates but made it in the time allowed excluding final weight failed twice it would have been a PR
C. 3:55/ 3:40/3:55/3:56/3:58/4:05
Is this a reasonable time I’m not versed on assault bike I went hard but I’m not sure if that’s a competitive time the C2B was easy for me but that’s my muse
a). Did 5 set unbroken. Wanted more volume
B). Clean all the way to 195. Got 200. But fail standing up. Haven’t clean heavy weight in a long time.
Training and cardo is off due to GRID training
Solid work Tonia! For not cleaning heavy in a while you did AMAZING!
M&A -yes
A.Done
B did first ladder in :28 w 5 barbells already loaded
skipped next round bc 245 is my PR and my low back still tender from Monday
C. Did with the rower- “Rookie move” is what Cheryl said because I didnt check my damper on first round and started with damper on “2”- had to unhook feet, set damper and start again so 2:40/2:26/2:33/2:46.
Back from our 2 week trip! M&A-done A. Done B. Still modifying movements for the elbow…so just did dead stop front squats (from the very bottom of my squat and right arm just held straight out in front of me) in ladder style fashion and started with a little heavier weight. 1st round: 115-125-145-155-165# 2ns round: 170#-175#-failed 180#-failed 180# (limited by the dead stop and not able to place right arm in front rack position). 3rd round: 175-175-175-175-175# ( just stuck at the weight I could keep moving to get some more lifts in from a challenging dead stop weight)… Read more »
Almost seems like a rookie move to not wrap your hands.:-)
Touché!
Hahahahaha!
Hope you had a great vacation!
A. done, liked this.
B. Made it through the quarter final round, PR at 145# SC! Then did just three rounds of Granite games, 5 hang squat cleans at 105#, 7 bar facing burpees. Good one.
C. AD. 2:50/2:47/2:44/2:57
Went to PT today for my shoulder, not looking good. Was able to get a cortisone patch placed, but didn’t feel any difference. She gave me some good exercises and will keep trying to get more mobility leading up to the games. I’ll need to limit snatching and jerking:( which seem to be the biggest contributors to my pain.
Congratulations Christine!!!
Shot me an email about your shoulder: nichole@invictusathlete.com
Warmup +1 mile run
A. Done
B. 135/155/185/205/225f; couldn’t change weights fast enough to get 225 within 2 minutes, but failed anyway on 225 when attempted.
C. Assault: 3:50/3:49/3:41/3:57
A. Done
B. Through 205, failed 225 (did ladder 2x)
C. AD 3:05/2:50/2:54/2:45
I’ll have to change the weights while I lift is that okay?
It is best performed with the barbells set up!
Do you set up the barbells in advance or change the weights on the same bar for part B?
See above 🙂