Please go by feel today. Some of you may feel great and complete the entire day of training. Others may need some more time to recover. Whatever the case may be, go by feel today.
A.
Two sets of:
T’s x 8-10 reps @ 2111
Y’s x 8-10 reps @ 2111
W’s x 8-10 reps @ 2111
Rest as needed
and then . . .
Two sets of:
Shoulder Mash x 45 seconds per side
Shoulder Opener x 45-60 seconds
B.
Five sets of:
Speed Swings x 5 reps
Rest as needed, and then…
Five sets of:
Peek-a-boo swings x 5-6 reps
C.
Back Squat:
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 80%
Set 4 – 6 reps @ 85%
Rest 2 minutes
D.
Complete rounds of 30, 20 and 10 reps/calories of:
Calories of Assault Bike
Wall Ball Shots
40-54
20 lbs to 10′ target; 14 lbs to a 9′ target
55+
20 lbs to a 9′ target; 10 lbs to a 9′ target
A. done
C. 205/225/256 x 2
D. 12:28 Was slow on the AB/ WB UB
A. Done
B. Done
C. Skipped. Did lighter BS on Sunday.
D. Did full-on sprints & wall balls of 30/20/10.
A.done
B. done
C. 235, 255, 290 & 300
D. 7:47 w/ 30# wall ball
Redo 16.3 today got 106 after a 101 on Friday. I did the snatches 5/5 the whole way which made it way easier because I never red lined.
That was awesome! Good job Al.
Great work Al!!! Awesome improvement.
Great job Al. Way to work up that leaderboard. Stoked for you!
Redo on 16.3 yesterday – 105 reps
A. Complete
B. Complete
C. 265#, 285#, 325#, 350#
D. 7:20
Redo on 16.3. Improved my MU and got 14 more reps to 64. Not a great score but huge for me. Paced it and was able to hit all my single MUs this time.
Skipped A and B.
C. 205, 245, 275, 295.
D. 5:52 Row and GHDs cause my shoulder is messed up.
That is a major improvement – what clicked on the BMU?
Thanks!! Instead of jumping into the bar arched I would jump up in hollow then go to arch. Made for a better whip of legs out front. Also, thinking about straight arms and fast turnover and feet down at the top. Even with my messed up shoulder it all came together. Couldn’t believe I hit them all…
Great Job!!!
A. Done
B. Done
C. 175/190/215/230#. Oof!!! That last set was heavy, managed 5 reps on last set!
D. 6:02. (AirDyne and 16# wallballs….all unbroken)
Had a fun day today, gotta help Al and Kincaid score numerous more reps on their 16.3 redo today!!! Good job guys!
Thanks for the support and help Cheryl. You and Al are the best.
You did awesome Kincaid!
Good girl on those squats!
Thanks Nichole! They got heavy! DidnÊ»t know the exact calculation on AirDyne cals vs Assault Bike Cals….just went with it! Do you know if thereÊ»s a difference….we have one of the newer models of AirDynes.
Oh I am so glad you got one! I am not sure, I believe the AirDyne racks up calories faster then the Assault Bike but I don’t know for sure, I haven’t used one of the new AirDynes.
Wait! You were helping me????? 😉
Cheering you on??? Is that better? Smart arse! 😉
Thanks for the help, you and Kincaid pulled me through.
Nah…we were just cheerleaders! 😉 Great job!
Great job on 16.3 Cheryl. Way to rep the 808!
Thanks Al You too brother! Looking strong towards the top of the Leaderboard! Keep it up!
16.3 done. 88 reps. Felt good throughout, If I were to do it again I would pick a little faster pace.
A done
B skipped as I did plenty of swinging already. 🙂
C. 255/275/315/325
D. 6.30
Post Single leg rev hyper.
Work has me in Anahiem Friday Thru next Tuesday. Anyone have a suggestion for an affiliate to drop on in for 16.4?
Hmmm I am not familiar with Anaheim – more so LA. You should drive down and visit us in San Diego!
I’d love to if I can work it out.
16.3 only got 2 bar mu…somehow I hit a wall and they weren’t clicking. So guess what I’ll be working on weekly?
Congrats to everyone who found success with this one, very impressive scores
A. Done
B. Done
C. 220/235/270/285#
D. 8:29 last 10 WBs with 30# ball
16.3: 111 on Sunday
A. Skipped for time
B. Done
C. 225, 245, 275, 295 (3% light)
D. 6:12
Matt, well done. Impressed by your consistency.
Good job on 16.3!
Nice job Matt!!!
16.3 redo… 107 reps. Snatches were much better today and …. Thanks Jenny K. for judging me and pacing me.
Nichole, I didn’t think I could do much better but I got 6 more reps 8+3! Super happy with that. Thanks for believing in me Nichole. 🙂
After that… we squatted!
135/145/164/175 Oh boy my legs were feeling it.
It was really awesome to meet and workout with another Invictus athlete!
Great work today Jenny you are going to get that MU its so close!
That’s a great score! So awesome!!
Total Boss! Great Work!!!
Nice score!
New you could do it!!!!
Nice work Tracy!!
Great job Tracy!!!
16.3 redo tonight, 82. First attempt Friday was 63, with lots of misses. I’ve struggled with bar MUs all winter, so I’ll take it and move on. Great work by everyone here on this workout!
Nice improvement Perry!
Thanks Nichole!
Agree bar MUs not a favorite for me either. Great improvement though. Good luck on the last two weeks!
Thanks Curt, keep up the good work and finish strong!
16.3 yesterday 50 reps today 61 reps really
thought I would get done with 6 rds but I’ll take it.
Skipped B.
C. Felt good pushed through 6:23 used as a cool down after 16.3
16.3 re-do: 69 reps. 5 more than Saturday. Still can’t string bmu together. Would be a definite game changer
Skipped A. And B.
C. 230,245,285,300
D. 8:01
http://youtu.be/9G0CgGm02p4
Great work Jay!! 5 reps is way more, wahoo!
Friday attempt at 16.3 got me 36 reps which was pretty much a mess! Didn’t really warm up bar mu’s and just totally crapped out. Looking back I should have used it as a skill day.
Yesterday got 63 reps. Bar mu’s felt better and I had more confidence.
Tried one more time today and feel behind pace.. needed a little more recovery. On the bright side snatches felt solid:)
C) 150/160/180/190
D) skip. I did a 5 rd cal row/thrusters every 3 mins.
** Great job everyone!! Scores look solid and a lot of big improvements!!
Great work Holly, 63 is awesome! Major improvement!
Awesome improvement Holly!!
Redid 16.3 and got one more rep – 89. I followed my pacing well and improved my tie break by :18 (6:05 through 6 rounds) and I had time for all 3 BMUs in round 7 but my grip was gone and only got one, failed another. Happy to get that one extra rep though.
Also did back squats: 155/165/175/190# and then called it a day.
WhooHoo Leticia!! Nice job!!! Every rep is gold;)
Thanks Holly!!
Nice job Leticia!
Thank you Cheryl!
Fantastic Leticia!
Thanks Nichole! Felt really good until the final BMUs!
Great job Leticia! Just curious, did you break up your sets of snatches? Were you connecting your BMU’s or doing singles?
Thank you! I did 10/10/5-5/10/5-5/6-4/10 on snatches and all the BMU unbroken (I prefer them with the extra swing that linking them gives me.)
Congrats again!
The 2nd time I went 5Ê»s on the snatches and one set even at 4/3/3. Kept my heart rate down and gave my grip a short break each time!!! Definitely thought it was the way to go for me…improved 9 reps! No failed attemps on bar mu and all of them unbroken!
Nice! I did seem like even those who scored really high reps like yourself, worked with broken set on the snatches to save the grip a little break. Especially since a lot more grip was being taxed on the linked BMU’s. Congrats!!!
Awesome Leticia!
Thank you Tracy! You did amazing!!
Nice job Teesh! Still canʻt believe you and Jean tied again and also had the same tie breaker time! Crazy! 🙂
A. Mobility done. Did part E from Saturday’s workout as well.
B. Speed swings and Peek-A-Boos done
C. Back Squat – The way the first set and warm-up went I wasn’t sure I would be getting through these today. But sets got a little better each time. 130/140/160/170
D. Rowing and Wall Balls – done! Didn’t worry about doing it against the clock.
Great push Barry.
16.3 (50-54) 76 My first attempt. I’ve been struggling the past week with very sore triceps tendons so waited until this morning to give it a go. My training has been off all week trying not to do anything that aggravates my arms, which was just about everything. Fortunately I seem to have recovered today as the BMU did not cause any pain and the workout went pretty smooth; I would have liked a few more reps but don’t we all.
16.3 yesterday 63 reps
I could not get past round 5 on BMU. I spent 2 minutes looking at the bar and rushing attempts
I have been mobilizing today and I plan to go again before deadline.
How did it go?
85 on redo
I paced the snatches better and had no misses on bmu. Happy with this as I can only get better following this program.