Workout of the Day
Dynamic Mobility and Activation
Two sets of:
Lat Stretch x 30 seconds per side
Ankle Pulse
x 15 reps per side
Bear Crawl Wrist Stretch x 15 meters
One set of:
Rack Stretch x 3 contract/relax for 10 seconds per side
A.
Every minute, on the minute, for 4 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 rep @ 75%
Rest one minute, and then . . .
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 5-9 – 2 reps @ 80%
B.
Every two minutes, for 20 minutes (10 sets), complete:
Clean & Jerk
*Build over the course of the 10 sets.
C.
For Time:
40-54
21-15-9
135/95 lbs Hang Squat Clean
Ring Dips
55-59
15-12-9
115/75 lbs Hang Squat Clean
Ring Dips
60+
21-15-9
95/65 lbs Hang Squat Clean
Stationary Dips
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A. 70, 75, 80, 85 kg
Then
92 kg
B. 70-90 kg /not stable today
C. 10:04 @ 60kg
Back on the workouts after 2 14 hour days at work…
Tuesday’s work:
A) 145-160-170-185, then 195x2x5 sets
B) 155-165-165-175-185-195-195-205-215-225
225 being the weight I failed at on 15.1B (failed the jerk after an ugly power clean). This 225 felt pretty smooth, though the jerk went a little cockeyed
C) 6:35 with bar dips (no rings)
Mobility & Activation: Done
A) Done using pre-surgery 1RM Front Squat – 200, 215, 230, 250… then 5×2 @265
B) 185, 205, 225×2 sets, 235×6 sets… Had a rough time with the “Dip” again…. It really hurts my knees.. 🙁
C) Did a cash out with my gym
500m row
25 burpee over ERG
500m row
50 KBS at 1.5 pood
500m row
75 Hang Power Cleans @ 95#
500m row
100 double unders
Time: 19:54
Mobility and activation: done
A: 165,175, 190, 205 then 5 x 2 @ 215#
B: From 125# to 180#
C: Had to improvise/modify no barbells or rings available due to classes. 9 minute EMOM 20 Goblet Squats (minute 1,4,7) ,20 Kettle Bell Swings (minute 2,5,8), 20 dips on static handles ((minute 3,6,9)
A) 75,80,90,95,100
B) up to 110
C) Wod with class
A. EMOM: 2@60,65,70,75kg / E2M: 2@85kg
B. Worked up to 186lb (no issue with Clean; failed on Jerk)
C. 57yrs; 7:29min
Mobility done. Took it easy on shoulders today – still a bit worn from the Team Series work. Did some subbing out of stuff. A – 170/185/200/210/225×5 – stuck to percentages, didn’t push it. B – Cleans only – avoided jerks for shoulders. Got through 205 and it wasn’t feeling all that great. C – Focused on legs – no upper body. Made up my own ITR workout. Every 4 minutes: 400m run 25 situps 25 walking lunges Start first round at 90% effort and every successive round must be faster than previous. Continue doing rounds until current round is… Read more »
A. 150/160/175/185 then 200
B. worked to 140 F jerk
C. 7:29 dips w/band
Congrats Litsa!!!
A. 150/160/175/185 then 200
B. Up to 145 for 3…..really struggled with jerk…
C. 7:40, used metador
Hi Nicole I have a question, this masters program for zone diet. Would you class this as one wod a day. For blocks or more than that.
I would definitely encourage you to eat more then the blocks prescribed for training once per day on Zone
M and a done
A started at 60,65,70,75kg
Then all sets at80 kg for a2.
B worked up to 76kg, jerk is a weak point. When it gets heavier I tend to power clean, so dropped to 70kg for last set then did jerk off rack at 80kg.
C did rx, took 10:01 HSC was difficult.
MOB done + J-hook muscle up drill
A. 135-145-155-165, then 175/180#
B. 125-135-145-155-165-175-185-195-200 (miss, stuck at bottom)- 200# PR!!!! Focused on catching the clean a tad higher so I can pop out of the bounce…the jerk surprisingly felt easy…that’s never been the case!
Wahoo!!! Awesome job Cheryl!!!!!
M&A done
A. 165,180,195,210,225×5
B. 195,205,215,225,235,245,255f,f,225,225
C. 8:07
A. 185/195/205/215, then 225
B. 155-175
C. 3RFT: Run 400m, 12 T2B, 30 dubs 8:26
Elysian Games Comp Sunday-Over 40 Division, 7th out of 32 athletes (5,12,5,17 in 4 WODs) in top 4 until last wod than lost focus on 2.5 min airdyne for cal. (Felt pretty good considering I was one of late 40 year olds)
Yesterday A and B then Today A and C
A-up to 165
B-up to 180, #5 PR on Snatch “Finally”
A Today-195/210/230/245 then 260x2x5
C Today-6:56, Grip Killer
Solid work Joe!!!!!! Great job at Elysian and awesome work on pr’ing your snatch!
Hello Joe,
Saw your Elysian Games post note, great work. Are you in Seattle?
I’m in Seattle a lot for work and often do the Monday and Tuesday wods at Felix or Seattle Bouldering project (open till 11pm). Perhaps there is some opportunity to do some days together.
Cheers – Dutch
Hey Dutch nice to hear there is another Seattle athlete following Invictus. Unfortunately I mostly lift out of garage than 1 maybe 2 days a week at Crossfit Devotion here in Covington. Haven’t been to crossfit Felix. Maybe we can schedule something to meet up at Felix one day?
Mobility done. I really liked the tricep stretch with the barbell A. 100/110/115/125 5 sets at 135 B. Worked up to 135 tried 140 3 times and failed the clean. I am going to video this so I can get some help. I am doing something wrong for sure. c. 7:43 RX (good at ring dips had to break up some of the cleans) I rested 3 minutes after Elizabeth and then did the class wod. I miss doing the classes so this was a quick easy one. 21-15-9-6-3 Push press – 65# T2B completed in 2:44 It was nice… Read more »
Mobility done
A. 245/265/285/305 5 sets at 330#
B. Worked up to 300#
C. 4:34
Solid work today!
A) 88-98-103-113 Then 5×2 @ 123#
B) 83-93-103-108-113-113-118(m)-dropped to 103# x 3 (focusing on the first pull)
C) 11:52 with 83# (Hang Squat Clean/Ring Dips) 21-15-9
A. 205/215/235/250 then 5 x 2 @ 275#
B. up to 275# PR maybe had a few more #s in me
C. 4:30 RX
Awesome Jamie – you’ve been on fire lately!
thanks nichole..program must be workin 😉 now if i can just get my snatch numbers to improve..think its more of a technique issue though
Mobility done
A. Until 65kg (80%)
B. Skipped
C. RX 10’53”
Miss you Renata!
Skipped C to business meeting …so I can get dollars and ne day come here your voice screaming at me 🙂