Dynamic Mobility & Activation
Two sets of:
Wall Slides x 5-6 reps
Shoulder Opener
x 30-45 seconds
Y’s, T’s & W’s x 10 reps
and then . . .
One set of:
Inchworm + Scap Push-Up + Press-Up x 8 reps
A.
Every minute, on the minute, for 3 minutes (3 sets) of the complex:
Wall Climb x 1 rep + Hand Plank x 10 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Handstand Marching x 20 reps
55+:Â 10 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) complete:
Minute 1 – Handstand Push-Up Negatives x 3 reps @ 50A1
Minute 2 – Hand Plank Shoulder Taps x 20 reps
35-49: Negatives to a 4″ deficit
50-59: Negatives to a 2″ deficit
60+: No deficit
B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Lift-Off + Clean x 1 rep
Build over the course of the 6 sets. The clean lift-off will help you focus on your first pull. Ideally, start with your weight mid-foot and barbell slightly away from your shins. During your first pull, sweep the bar back so that at mid-patella, you feel your hamstrings engaged and tension through your lats.
C.
2016 Masters Qualifier Event 1
21-15-9 reps for time of:
Row for calories
Thrusters
35-54: 95/65 lbs
55+:
75/55 lbs
Took a mental health day and hiked with my huskie. 🙂
A. Done, shoulders were smoked!
B. All done at 60kg in order to not push my R calf just yet, will test it a little more tomorrow.
C. 4:58 Felt fast! I think my plan going into this one was spot on!
Very fast Ben!
Activation + Warm Up = Done!
A. Done.
B. 186, 215, 225, 245, 255, 265
C. 5:51 RX (Need to work on thrusters more and build an engine).
All in all felt great!
A. Done nice easy drills
B. 185, 205, 225, 245f, 245, 250, 225
C. 4:45
Modified for my knee
A. HS walks 4 x 25ft
B lift off + power clean 195/205/215/225/235/245/ 250(m)
C. did 21-15-9 ass bike cals/burpees/row cals 8:27
Mobility done
A. Done
B. 155/175/185/195/205/215/225
C. 6:59 wasn’t feeling great did this at about 85%
Knee is sore and cranky so modified training today, no squatting below parallel
Mobility done
A. Did HS marches and 4 sets of 25′ HS walks
B. Lift off + Power Clean: 125-145-155-165-175-185#
C. 21-15-9 for time:
Cals Assault Bike
Burpees
Cals row
9:22
A. Mobility and handstand drill work done
B. 205/225/235/245/255/265
C. 4:09. Really happy with this. :-). Looked back at last year I got 5;04. And then the comments I wrote said, “got it unbroken just need to go faster.” Thanks Nicole that’s fun to see the improvement.
Nice!!
Awesome job Art – love to see this!
A. Done
B. 55-58-61-63-66-68kg
C. 5:52 – checked out the times from last year after my workout, wow…impressive, I need to get there one day ha ha
A. Complete
B. 135/155/165/185/190/195#
C. 4:16
Hey Kate! We are going to be doing a significant amount of gymnastics work over the next couple of weeks. I would suggest focusing on the skills we are doing in this group for the next month or so and then, if you feel like you can handle the volume and would like more work on the gymnastics skills, join that program as well!
Hi All, been following Invictus Masters for a while and been lurking in the background… thought it was about time to start posting. A)1, 2, 3 – Done B) 155, 165, 175, 185, 195, 205, 215lbs – trying to stay mid foot and not get on my toes… when it gets heavier, I feel like it gets a bit in front of me. Can’t figure out how to post a video – will try on the FB group. C) 5:55 Rx – need to work on Thrusters – big weakness. Had to break up – 6/5/5/5, 5/5/5 & 5/4, although… Read more »
Yay for posting Scott! Great work today and it was a bit cruel of me to program thrusters so soon 🙂
Mobility done
A. Done
B. 185/195/205/215/225/235
C. 5:57 – thanks for reminding me that I need to get better at thrusters this offseason. I forgot since 17.5 lol
lol
Hspu Drills ✅
Clean Lift Off .+ Clean 215/225/245/265/275/285
MQ 3:44 (last year 4:33) pretty stoked about the improvement
So fast!
That’s crazy fast
It’s coming together! Thanks
A. HSPU drills and a few HS walks
B. Up to 205
C. 5:00, vs. 5:03 in the MQ
Mobility is the secret, need to do more.
A. only negatives stil a little shaky.
B. 150 -170 – 180 – 190 – 200 – 210 and 210 a pb.
c. Thrusters with 95, time 6:44
Yes!!! Mobility is HUGE!
And great job with that clean PB!
c. had to modify due to wrist injury.
21-15-9
airdyne cal
air thrusters
3:09
What’s up with the wrist Tom? What did the doctor say?
Haven’t gone yet. Function seems to be improving slowly and the swelling fluctuates. No pain just swelling.Will probably go on Monday or tuesday.
Mobility completed. A1)Completed A2)Completed A3)Completed B)135#/145/155(2)/165(2) C)Today our box programmed our benchmark wod that we have called “Ride The Rail” since our box is located across the street from a rail line. To be honest this is not by favorite wod as it typically destroys me due to the volume. We usually program this wod once a year to test everyone’s progress. This is my third time performing the wod. Year 1 22:12. Year 2 15:50. Today 13:37. I have been following Invictus for just over two years and am thrilled with all the strength gains and progress I have… Read more »
Fantastic Dean – awesome job!!!! It is really great to see such improvement with a benchmark workout! Well done 🙂
Thanks Nichole!
A. All done. Negatives easy for first set, but then got hard!
B. 100,110,120,120,120,125kg
C. 3:36 Rx (3 seconds better than last year).
Nice work on C!
BLAZING FAST ROB!
haha thanks. Felt tired yesterday and sandbagged it a little. However, it worked – faster than last year is good 😉
215# on the cleans
4:58 for row and thrusters. :51 faster than I did it last year!!
Nice work Tom!!
It’s a nice start thank you. It now need to translate to the workout coming up. I am so looking forward for next years open.
M&A done
A.done
B. Up to 155#
C. 6:12 did thrusters ub except round of 15, 8&7.