A.
Hang from pull-up bar for 30 seconds
and then …
Three sets of:
3-6 Strict Chest-to-Bar Pull-Ups
60 Seconds Sorenson Hold
Rest 60 seconds
55+: 1-3 Strict Chest-to-Bar Pull-Ups
B.
35-49:
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (135/95 lbs)
20 Pull Ups
20 Burpees
50-59:
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (95/65 lbs)
20 Pull Ups
20 Burpees
60+:
“Lite Sage”
As many rounds and reps as possible in 20 minutes:
10 Thrusters (95/65 lbs)
10 Pull Ups
10 Burpees
Optional Session
(Best performed 3-4 hours between sessions)
Warm-Up
Run for 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each direction
Parallel Leg Swings x 10 each leg
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Charlies Angels Drill x 20 meters
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)
Main Set
5K Run
Cool Down
3-5 minute jog after your 5k
Followed by 15 minutes of static stretching (IT Band, Achilles, Quads, Low Back)
Missed a few days so did FS from Wed plus some strength and skills I felt my body needed.
A. FS x 3
Sets 1-3 @ 75% = 67.5kg
Sets 4-6 @ 80% = 72kg
B. Bench Press 5×5
60/65/70/75/80 = PR
C. 3 rounds not for time
10 x Scap pull-ups
Max rep strict pull-ups + box assisted to total 10
3+7/2+8/2+8
D. 50 x sit ups with 2.5kg behind head
50 x V-ups
Congrats on the BP PR!
A – done (strict C2B 4/4/4)
B (50-59) – 3 rounds + 9 thrusters
Used this as an opportunity to practice my butterfly pull-ups. First round was pretty choppy, but by the last round, they actually started to feel pretty good!
A. Done
B. 4 rounds + 1 thruster. Barely made it.
Sage (95#) 4+29 vs. 4 rounds even on 11/4/15, the last time I did this.
Awesome improvement!
Thanks Nichole!
A. Completed
B. 3 rds . Had to stop with 40 seconds left. Was fighting off right hamstring and calf cramping and finally last burpee put me on lockdown.
I am only getting workouts in. No training with work schedule and lowered volume while working with a PT for my shoulder issues.
How are you feeling today?
Oops sorry Nichole. I haven’t been feeling well nor very rested. Not much can be done with that atm. Work is Work and is busy atm. Real life is in full priority mode. Lol.
Apparently two 10 hour car rides, 5 days of eating out, and hardly working out is hard on the body!
Starting today’s session and called it early. I’m super stiff and a few aches are flared up.
Just moved around and stretched. Hopefully this dea
Good call. Rest up and Radu for a new week
thanks for the inspiration!
yes! two days prep looking great!
is that a can of beer on the left and vodka on the right?
Haha! I wish! My wife’s ginger ale on the left and my water on the right. Not nearly as much fun!
I’ve just had one meal I’ve already learned lesson #1. Less oats and add blueberries and maybe some other fruit. That cup of oats was a massive amount of oatmeal to eat!
Good call!! Rest this weekend, nourish your body and get some good sleep!
3 plus 20. I did power snatches which felt better than thrusters.
August 19
https://disq.us/url?url=http%3A%2F%2F192.185.235.225%2Fmasters-program%2Faugust-19-2017-masters-program-4-0%2F%3Ass8fgzhTo0AYeh3_TGIEcMxmAhg&cuid=2450396
If it’s any use to anyone, BTWB have this listed as ‘Sage at 20’. 4 rounds gives a score of 90/100.
When did we do this before?
https://invictusfitness.com/masters-program/august-19-2017-masters-program-4-0/
Sage: 4 rounds and 8 Thrusters. That’s +8 on last time. Pull-ups and Burpees unbroken. 6,5,5,4 thrusters. Far too much rest, but breathing was hard today.
Nice job! That was a tough one. Im back home after a week on the road and debating whether to just hop back in today or go back and do some of the testing inmissed instead of doing the deload. This whole week has been a deload of sorts already.
I’m well it was f’ing horrible. Don’t know if that helps haha. Yesterday was nasty too.
Nice improvement Rob!
Thanks had a minute left after 4 rounds, but struggled to pick up the bar!
Here it is….last done August 19th.
https://invictusfitness.com/masters-program/august-19-2017-masters-program-4-0/
thank you. How did you find it? when there’s date, I just scroll though normally!
At the top right of the page click on the drop down menu and there is a search box that pops up and the bottom of the menu. You can type in Sage or the date that we did it last and it brings up some results. When I put in sage a bunch of results popped up and I scrolled down until I found the one for us.
Wow that’s great. Only know what you know! Thanks!
B. 4 rounds.
4 rounds is AWESOME!
Thanks, Nichole.
when did we do this last please anyone? I’d like to look at previous score before I start this one.
I put the link up above. August 19th was the last time we did it.
Easiest way to find it was to type Sage into the search box above. Had to scroll through other stuff but it came up eventually.
Have we done SAGE before?
https://invictusfitness.com/masters-program/august-19-2017-masters-program-4-0/
Last time I had 2+20 @ 40 kg. Not sure if thats an improvement…