Session One
Dynamic Mobility and Activation
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
A.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
B.
Three sets of:
Banded Good Mornings x 10-12 reps @ 30X1
Rest 90 seconds
Weighted Supinated-Grip Pull Ups x 2 reps + Strict Supinated-Grip Pull Ups x 8 reps
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds
Front Facing Chinese Plank Hold x 60 seconds
Rest 90 seconds
and then . . .
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Session Two
A.
Three sets of:
Inchworm Walks
Shoulder Circles x 15 reps per side
Dive Bomber Push Ups x 5 reps
and then . . .
One set of:
Muscle Up Band Assisted Warm Up Pulls x 10 reps
Muscle Up Band Assisted Warm Up Pulls + Hips x 10 reps
B.
Every minute, on the minute, for 12 minutes:
Behind the Neck Jerk x 1 rep @ 70-75%
Focus on good mechanics and making every rep technically sound.
C.
For time:
10 Deadlifts (275/185 lb.)
20 Pull-Ups
30 Box Jumps (24/20″)
40 Kettlebell Swings (24/16 kg)
50 Double-Unders
40 Kettlebell Swings
30 Box Jumps
20 Pull-Ups
10 Deadlifts
40-49:Â 275/285 lbs; 24/16 kg
50-54: 225/185 lbs; 24/16 kg
55+: 185/135 lbs; 16/12 kg
sess. 2
A. complete
B. 3 sets 185, 3 sets 205 – all good
C. 11:44; DL unbroken, DU unbroken
last night
A: done
B: 195 for all push jerk
C. 13:48 40-49
Looking forward to a day off
DMA done.
Session 1
A. Done. up to 85 lbs
B1. Done. Weighted supinated PU @ 25lbs/Weighted hip extensions @ 35 lbs.
Session 2
C. 17:08 100 SU/185lb/24kg. Somebody had to bring up the rear with plenty of excuses. 🙂
All mob done
A. All at 75#
B. All done weighted pu 35# kb 8 strict pu x 3 sets, 3 set s Leg lifts, v up complex
2nd sesh
A. Done
B. All at 145
C 10:39 used 185 instead of 135 for DL
A. seated strict press up to 150
B. did a few of the jerks
C. 9:26 subbed ring rows for pull ups because of lat pain- which I am pretty sure took me longer – getting a shot Friday.
How is the lat feeling Al?
I can do everything but pull ups without pain – but pull ups hurt deep in my arm pit ever since 16.3
Lets stay away from those guys until you need to do them. Your training this year has been stellar so trust in that and know you have them when you need them. 🙂
Ok, big day!!
Mobility & Activation done
A. 135, 145, 155, 165, 170 x4s
B. AMANDA from yesterday: 5:56 PR!!
B. Behind neck jerks all at 205#
C. 9:47 (unbroken DL 275, PU, stepups) broke up KBs 20, 10 10
Nice job on their strict press Matt. Amanda too!
Way to go Matt!
Nice strict press and Amanda too!
Nice work Matt!!!!
Session one
Mobility done
Strict press 80,85,90,95,100
Session two
Mobility done
Behind the neck Jerks 95-165lbs
Metcon 13:07 RX 55+
Session 1
Mob & Act done
A. 115/125/135/145/155
B. All components done. (My L-Sit leg lifts are more of a leaning Back L)
After the V-up complex I thought. crap I’m out of shape.:)
Session 2
A . Done
B. 200 all sets
C. 10:58
1st sesh
A. 4@135×2, 4@145×3 after the last two days that’s literally all I could muster.
B. Done, done w/50#, done w/25#, done and done.
2nd sesh
A. Done and done
B. Fran! (Class wod) 2:38! 0:29 PR!!!
C. 12:32 not even mad
Happy mob/rest day to all!
That’s a great Fran!
That is awesome Scott!!!
Did M&A from session 1
A. From session.1-125/130/135/140/145
C. From session 2-10:58
B. From session 2-185×4 sets/190×4 sets/195×4 sets
We should have gotten a picture! LOL
Next time for sure!
Sesh 1 and 2 combined
Mobility done.
A. Strict press 115 to 135. Then inch worms, shoulder circles and dive bombers.
B. Jerks 135- 220.
C. 11:49
All done in 1 session:
Session 1 Mobility done
1A. Strict press 80/85/90/85/100#
Session 2
2A. done
2B. Behind neck jerk at 155#
2C. 8:25 Rx ( 225# deads; all movements unbroken until 2nd set of 20 pull-ups)
Awesome job Cheryl.
What was the deal with the Deadlift? I saw 185 I didn’t know it was 225# then just now I saw 285. I couldn’t have done 285 that is my 1 rep max! No wonder my time was fast I only did 185! Oh well still a good workout.
It thunk it was 225 for ladies. Maybe 185 was scaled.
Yeah I saw the conflicting information last night and so I asked Nichole and she replied down on the very bottom of the blog that 225 was supposed to be the ladies weight!
Sorry, 225 lbs Tracy!
No worries Nichole. I just knew something was up my time was too quick and I even said to Jay… Did I do that right? LOL
Only had time for session 2.
A. Done
B. Done @ 145#
C. 13:09 RX
Session 2 (Only going to do one session today. Last couple of days have been challenging and felt I needed rest more than the extra session.)
A. Mobility – done
B. EMOM – all done @ 75%
C. Metcon – 10:16 broke up the PU’s into sets of 5 just to regrip – went unbroken on everything else.Thought this was going to take longer than it did. Surprised myself!
Nice Barry.
Nice going Barry!
Invictus Masters WOD #2
4/12 A. 1FS E2MOM up to 385# Missed 400#
4/12 B. CJ 1.1.1 E2MOM up to 253#
4/13 A. Done
4/13 B. 1BTNSJ EMOM @ 253#
4/14 C. 12:41 Rx’d
Session 2
A. Done
B. 140# across
C. 15:58
5 am
75 # strict press
Weighted pull ups with 10#
Hip Ext 25#
Db tri and bi 10# ugh these are great but my shoulders suck!
Vup complex was no joke!
4 PM
125# behind the neck jerk
Metcon. 7:56
Off to Bikram hot yoga!
So fast on the Metcon! Great job!!
Thanks! I didn’t see the weight as 225 so I did the 185 and as a result I could move faster. For sure I would have been slower with the 225 LOL. Glad you are starting to feel better. 🙂
Wow, really fast!! Great job!!
Thanks! I didn’t see the weight on the DL to be 225… so that made this WOD more doable for me. 225 would have really slowed my roll. LOL
4am Session One
A. 65/70/75/80/85 (85# is a 10# increase from last time we did these)
B. Done
Session two this afternoon
A. Done
B. Min 1-5: 85#/Min 6-7: 90#/Min 8-10: 95/Min 11: 100#/Min 12: 105#
C. 12:36 185# DL/44# KB
Then did 100 Burpees & a 2 Mile Run
ROMWOD-
Warmed up
Did some from both
Seated Strict Press did 3 @ 87-Failed the last one-Tried 90 first failed-Arms are tires
#115 Behind the neck…Great form fast feet and punched-Felt good
Metcon- Paced this was coached to do 205 DL since it looked solid was only going to do 185…
19:37 Did all PU Single-Well Still working on DU-smoother today
My arms thank you and look forward to rest day tomorrow.
All in one session:
A. Behind neck jerk: 6@125/6@135
B. Metcon time: 9:52, used 185 because I didn’t see correction on weight
C. Unsupported seated press
55/65/70/75/80
D. Only 2 sets of
Banded good mornings
Neutral pull-ups #10
Hip ext 10#
Chinese planks
Me too Karen! 185 #