Session One
A.
Three sets of:
Supinated-Grip Weighted Pull-Ups x 2-3 reps
Rest 60-90 seconds
Wall Slides x 6-8 reps
Rest 60-90 seconds
Overhead Bamboo Hold x 30 seconds (weight it according to what you can stabilize overhead)
Rest 60-90 seconds
B.
Five sets of:
Unsupported Seated Strict Press x 2-3 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.
C.
Three sets of:
Single Arm Deadlift x 6 reps per side + 50 meter walkÂ
Rest 90 seconds
and then . . .
Three sets of:
Landmine Rows x 6-8 reps per side
Rest 90 seconds
and then . . .
One set:
10 Tuck to V-Up Complexes
followed by…
One set:
100 Hollow Body Bounces
Session Two
Dynamic Mobility and Activation
One set of:
Hand Plank Shoulder Taps x 40 reps
Three sets of:
Banded Anterior Pec Stretch x 45 seconds per side
PVC Pipe Pass Thrus x 10 reps
T-Spine Stretch with a foam roller x 45 seconds
and then . . .
Three sets of:
Bar MU Foot Tap x 5 reps
A.
Six sets of:
2 Bar Muscle-Ups
Rest as needed
B.
Take 12-15 minutes to build to a new 1-RM Split Jerk
C.
Every 4 minutes, for 16 minutes, complete:
Row 500 Meters
Burpees over the erg x 10 reps
125 x 2 seated press, one hand DL+walk at 95, pull-ups 35×3 (need to warm that up first)
Session 2 (still working out how to mash two sessions into one pre-work time slot):
Mobility: Complete
A. Complete (I love the foot tap drill and can see how it will help long-term, but my transition was really out of whack afterwards)
B. Worked to a 225# split jerk
C. Jumped in with class for 4RFT: 400M run, 10 burpee box jumps. Done in 10:24.
Session 2
DMA done plus bicep and triceps openers
Wrist bother me so I did not do bar MU work
B: Split jerk up to 245. I stopped due to one side not locking out all the way
C: done 2:21 2:20 2:21 2:21 each round happy I was able to keep this consistent
Cheers
Some light mobility work.
2B. Hit 205 my old 1RM and felt relatively easy but could not get a new PR.
C. Did the MQ chipper from the other day (DL,PU,BJ,KBS,DU,KBS,BJ,PU,DL) 14:52 Can’t find my prior time for this but pretty sure I beat it by at least 3min and RX weight.
Session 1
A. Supinated PU’s with 25#. Skipped others.
B. 45/65/85/100 (5# PR)/fail at 105/95.
C1. SADL & walk at 95-115#.
C2. Landmine rows @ 80#. Skipped others.
Session 2
DMA done.
A. Tried to get my 1st MU, close but no cigar. Almost got to chicken wing it. Just did peek-a-boos.
B. 95/115/120/125 (5# PR).
C. Done. Went straight thru. No time.
Great work on the PR Rodney!
Thank you. I really enjoy your programming.
ROMWOD
Mobility Done
Seated Strict Press 65-75-85-90-93
6 Sets of Jumping Bar MU-Getting closer
95-115-125-130-135-145-150-155 – #15lb PR
C. 2:58-foot got caught in the rower-3:00-3:09-3:09
Seated strict press: 85-90-95-100-105#
Mobility done
A. 6 sets of 2 bar mu and then 1 set of 10 UB bmu
B. 125-145-165-185-195-205(m)-205-215-220# PR- 225# close but lost it forward -225# lost it backward
C. Done. 2:09, 2:23, 2:24, 2:25
Solid work Cheryl!
Session 1
A. Wtd PU – 30#, Wall slides complete, Bamboo bar with 25# on each side.
B. Strict Press – 65#, 70, 75, 80, 80
C. Sgl Arm DL with 65#, I felt like Bambi doing this,… ha, it took me a while to get used to this. Landmine rows at 75#, Others done.
Session 2
A. Bar MU done
B. Split Jerk – Only up to 130#. Trying to be comfortable and quick under the bar.
C. sets: 2:45, 2:40, 2:46, 2:50
Session 1
A. Weighted Pull-Ups 3 x 3 (90#)
Wall slides complete
OH Hold – Oly Bar with 55# KB x 2 with bands
B. 5 x 3 (160#)
C. All sets @ 115 (used standard bar)
Land mine rows – 55#
V-Ups and Hollow Bounces: complete
Session 2
Mobility: Complete
A. Complete
B. Worked to a 15# PR – 305#
C. 2:13, 2:15, 2:17, 2:13
Nice times on the rows.
Call that a good day!
Great work on your PR!!! That is awesome! Strong Vince!
today was a mix up day
Activation and mobility
Strict presses 70/80/90/90/80
Split Jerk- lost focus and only got to 135 stopped.
Row burpee – 2:32/2:42/2:36/2:35
Went to Bikram.
All done as 1 training
Session 1
A. Wtd pullups-25/35/45×3
B. 130/135/140/145/150
C. Skipped
Session 2
A. Still can only do singles but working towards stringing them together
B. Up to 260-10#PR
C. 2:21/2:20/2:21/2:21kept row at 1:45 pace
Awesome work on your PR Jay!
Session 1
A. Done
B. 120/130/140/150/160×1
C. 90# DB – 45# plate on landmine
Tucks and bounces done
Session 2
Mob & Act done – really liked the BMUp Tap drill
A. Done. These felt great. Thanks for the cues.
B. 245
C. 2:30 avg for all 4
Best wishes to all MQ’ers know that I am cheering you on. Go get it.
Sorry for the question folks…. when I did Invictus over last summer, we did not have “session 1 & session 2”. Am I supposed to separate these sessions or do them one after the other??
Thanks in advance.
Ideally, they are meant to be separate. We’ve been putting them together with whatever we have time for. Usually picking one or two things out of sesh 1 and doing all or most of sesh 2.
We will go back to single sessions starting next week Dennis!
Mobility done.
Sesh 1 strict press hit 145!
Sesh 2
A. Practice MU taps.
Didn’t do well on MU today. Only hit 1 after hitting them all on 2nd 16.3. Weird! Need to practice more often.
B. 125 to 225. Missed 230
C. 2:26, 2:28, 2:22, 2:12.
Did most of today’s sessions in one long session tonight. Good luck everyone this weekend!
Session1 A. 20#,25#,35# p/ups, used 40# on Bamboo bar. B. Used Dumbells 45#’s C. Used a 99lb KB, landmine rows with 45# plate on bar. Session 2 M&A Done – although my feet don’t reach ground on MU taps on lowest bar. 🙂 A. Best I have ever felt on Bar MU’s!!! B. New PR of 180# post injury, was 205# before I hurt my wrist in September. I am stoked anyway! C. 2:30, 2:28, 2:28, 2:32 Did 50 WB with 30# WB. I feel great and am as ready as I am going to be for the qualifier!!! Good… Read more »
That is awesome Chris!!!
Session 1:
A. Done
B. 105(3), 115(3), 125(3), 135(2), 140(2)
C. Done
Session 2:
Mobility done
A. Nowhere to do bar MU at my gym without cracking my head on the roof, so did extra work on the swing/kip
B. 235# – 5# PR
C. Done (all right at 2:25 – 2:32)
Good luck to everyone doing the Qualifier!
Session 2
Mobility completed.
A)Completed. The foot tap drill helped with my chicken wing. It was not completely gone but was definitely better.
B)195#. Tied 1RM.
C)2:30/2:29/2:30/2:31
Great work Dean!
Thank you Nichole!
8 hr drive today 5 hrs tomorrow on route to Monterey, CA – will do what I can in hotel room.
I love Monterey! Have fun and hit up the aquarium!
I’m here for a month – come visit! Last time the aquarium had a jellyfish exhibit that was incredible.
Session 2
M&A-Done
A. Terrible day on the bar, just couldn’t get going (0,0,1,1,0,0)
B. Only went up to 165 today, technique was terrible so spent most of the time on that.
C. 2:58, 2:59, 2:58, 2:43. Should have started faster, to much left at the end.
Bad day of training pretty much all the way around, but at least I got to train 🙂
Rest up tonight and tomorrow – just chalk up today to a crap day!