This week is our Masters Qualifiers training week! You’ll notice that the volume for Monday-Thursday is lighter as we want your body to feel fresh for the Qualifiers. Ideally, you’ll be chomping at the bit to attack the events come Friday. Strategy notes, as well as a suggested sequence of events list, will be posted late Thursday night. You’ll notice this week that the mobility section has some longer videos that we’d like you to watch and incorporate into your day since the training volume will be a little less. Everyone will follow the same training sessions this week, enjoy! If you have any specific questions then please email nichole@invictusathlete.com
Dynamic Mobility, Activation and Warm-Up
x 60 seconds per side
T-Spine Pulse on Bench
x 60 seconds
and then …
Y’s, T’s & W’s x 10 reps each
*Please do this on a bench*
Hawaiian Squats x 6 reps per side
and then …
Three sets of:
5 Scap Pull-Ups
5 Superman/Hollow Body
5 Strict Pull-Ups
A.
Banded Strict Muscle-Up x 10-15 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)
Two sets, for times, complete:
Run 400 Meters
20 Alternating DB Snatches
(35-54: 50/35 lbs; 55+: 35/20 lbs)
Muscle-Ups x 1-5 reps
Rest 4 minutes
If you don’t have Ring Muscle-Ups, then please substitute with the following:
Two sets, for times, complete:
Run 400 Meters
20 Alternating DB Snatches
(35-54: 50/35 lbs; 55+: 35/20 lbs)
Ring-Dips OR Stationary Dips x Max Reps
Rest 4 minutes
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
C.
35-54:
Every minute, on the minute, for 10 minutes (5 sets):
Interval 1 – 3 Cleans (225/155 lbs)
Interval 2 – 4-6 Chest-to-Bar Pull-Ups
55+:
Every minute, on the minute, for 10 minutes (5 sets):
Interval 1 – 3 Cleans (155/105 lbs)
Interval 2 – 4-6 Chin-Over-The-Bar Pull-Ups
Use this session to work on efficient pull-ups and perfect cleans (you can power them).
D.
Three Sets of:
Landmine Rows x 6 reps each
Rest as needed
Single-Arm Dumbbell Arnold Press x 8-10 reps
Rest as needed
Additional Session (Optional)
For time:
30 Sandbag (or D-Ball) Over the Bar
35-49: 150/100 lbs
50-59: 100/80 lbs
60+: 80/60 lbs
Power Clean Sandbag (or D-Ball) it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.
Nichole :
I55 cleans are way to heavy for me, what percentage should I user should just make it as heavy as. I can tolerate for the entire metcon?
A. 3:42 (3MU) – 3:40 (3MU) had to run between people in the gym so running went slow ( shuttle runs of 50m)
B. 63kg , 68kg
C. Done as rx with 5-6ctb each round
D. Done
Did not have time for optional
A1. I did muscle-up transitions with feet on floor, 15 reps. A2. No muscle-ups version with 10 ring dips. 1. 4:10 min (Run 2:00 min, snatches 1:04 min, did 10 ring dips for time) 2. 3:53 min (Run 1:57 min, snatches 1:00 min, 10 ring dips for time) B. Set 1-3 at 43 kg, set 4-6 at 46 kg. Will upload film later. C. Cleans at 55 kg, which is 90% of my Power clean (I power clean easier than squat clean) and 6 C2B. Will upload film later, I struggle with C2Bs. D. Landmine rows at 30 kg (20… Read more »
A. 3:08,3:00 5MU for both
B. 195,205 light
C. Skipped had to do two workouts with teammates for comp coming up C2b and heavy cleans were in them.
Additional 150lbs sandbag
4:23
(47)
A. Misread it lol, did both sets together total time was 8:00 min 2 MU per round, did runs on the Air Runner.
B. #150, and #160
C. Cleans #185, 6 c2b
D. Complete
WarmUp) done
A) 3:48, 4:01 ( 3 Strict MU )
B) 50 Kg / 60 Kg
C) 60 Kg ( had Heavy Squats yesterday) / 5 BUtterly PU
D) substituted D. with HSPU practice
Mobility completed
A)3:51/3:40 both sets with x5 mu ub. Pushed much harder on the db snatches on the second set.
B)130#(3)/137.5(3)
C)Cleans @ 165#/x6 C2B
D)Later
Great work with those muscle-ups!
A. 2 sets
20 Cal A$$ Bike
20 DB Snatches
3 Muscle-ups (all singles)
MUs felt good today
B. 3@125 3@130
C. 155 is close to 90%. Took pretty much the whole minute to get all 3 as power cleans. But happy to make them all. ???
Then 5 C2B each round.
D. Done
Yay, great job Stephanie!!
DMA done
A) 400 m run, 20 dB snatches 1ring mu attempt 5 ring dips. Managed a strict mu in warm up but couldn’t get after dB snatches.
B) 45kg and 50 kg
C) messed up thought it was 3 cleans and chest to bar every minute.?,corrected after first 3 minutes. 55kg and 6 chest to bar
Oh that is A LOT for 60 seconds
A1. Did MU drill with feet on floor. No pain
A2. 3:40, 3:35 modified
400m run
20 alt DB snatches 25#
5 strict pull-ups + 5 banded ring dips. No pain!
B. Just worked my way up in weights, went by feel, some weakness/discomfort during pull before turn over at 105
95, 105, 95, 75, 85, 75#
C. Modified:
Min1-3 boxjumps 30” + 3 deadlifts 135#
Min2-6 DB strict press 20#. No pain
Then called it a day! ?
Today is my hybrid IM/coaches training day.
Before coaches’ training, I did: DMA through banded strict muscle ups. Then, bc I have my gymnastic lesson tomorrow I moved ahead to B. worked at 105 and 110, a little bit heavier than %s. Also, I did not read carefully and I did full cleans and worked on my split jerk instead. Oops. But I’m plenty comfortable doing those %s with push jerk, so I probably needed to work on the split. LOL. Then it was time for coaches’ training. Today we did a partner WOD: 1000m row 50 pull ups… Read more »
How fun!!! Nice job with the 8 min pace after all of that!
Thanks!
A. 4:19, 4:09, 3 MUs each round
B. 55,60kg
C.complete, 4c2b each round, 2misses on PC
D. Complete
Solid work Stacy!
A. Sub row 500 m for run , 35 lb DB snatch and 5 ring mu 5:16 / 5:35 got a couple doubles so close to that triple !
B. 115/125 all good
C. Used 135 singles and did 6 UB Kipping c2b each round
D. 35 lb bar +25 lb for row, 20 lb for press
Optional used 75 lb 4:27
Fun day!
Nice MU work!
Thank you!!
Feeling dang close to getting my strict ring MUs. Just need to get my positioning correct on the pull so I can get over the transition. Soon. DMAW done. A) Went 85%, didn’t take splits. ~9:30. Attempted strict ring MU both rounds, but ended up doing 10 dips both rounds after failing 2x attempts/round. B) 155#, 165#. These felt light. Technique is getting better (so sayeth the coach/owner at my gym) C) 185# x 2 per round. These were tough for me from a skill perspective, but felt good. I should have done 3x/round. I left about 25s in the… Read more »
That is so exciting to hear!!
A. 3:17, 3:18. On Air Runner, 5 MUs.
B. 205. 225. Did as EMOM.
C. Done. Did 5 @ 225 & 10 C2Bs.
Add: 6:55 w/ 150.
Excellent job Brigham!
A.( misread 4 min rest between sets) 600 m row. Could not run due being under a tornado warning. 50lb db snatch and max dips at 15. 2 rounds 13:12 with no rest between rounds.
B. 135lb power clean + jerk x’s 3 and then 145 lb x’s 3 + jerk.
C. Scaled cleans to 185 + c2b
D. Db row xs 6 @ 50lb and Arnold Press @ 30lb x’s 10
A tornado warning?! How scary – stay safe!!
Great job working with the 185 cleans for the workout!!
DMA – done
B. 95 – 100 – 105 – 105 – 110 – 110
C.
Interval 1 – 135 – 140 – 145 – 150 – 155 (All Power Cleans) 155 equals my 1RM P.C.
Interval 2 – 6 R’s for all sets
A. 6:15
Run – 2:30 (route was a bit long)
DBS’s – 1:00
3 MU’s – 2:45 (missed first 3)
5:20
Run – 2:30
DBS’s – 1:00
3 MU’s – 1:45
D. done
Solid work with your power cleans!
USA Functional Fitness Qualifier Workout 1
Row 2000m
50 Burpees over the rower
Row 1000m
16:50
Awesome job!
A. 3:05,3:10 5mu each rd
B. 180# first 3rds 190# last 3rd
C. Rx
D. Didn’t do
A. 3:22, 3:18. Rowed 500 and did ring dips.
B. 1-3 160#, 3-6 170#
C. 185 lbs. & 4 C2B
Excellent job Joe!