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 so enjoy! If you have any specific questions then please email nichole@invictusathlete.com
Dynamic Mobility, Activation and Warm-Up
Please take 15-20 minutes to watch and incorporate Thoracic Rotation Pails & Rails
and then …
Barbell Warm-Up
3 Snatch Grip Romanian Deadlifts
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats with a 5 second hold at the bottom
3 Drop Snatches
3 Snatch Balances
Rest the hands and then
With a barbell, complete:
3 High Hang Snatches
3 Mid-Thigh Snatches
3 Full Snatches
A.
Every 2 minutes, for 6 minutes, complete:
3-Position Snatch @ 65-75%
(High-Hang, Mid-Thigh, Floor)
Every minute, on the minute for 8 minutes, complete:
Snatch @ 75%
B.
35-54:
Three sets of:
Back Squats x 8-10 reps @ 70-75%
Rest 2-3 minutes
55+:
Three sets of:
Back Squats x 6-8 reps @ 70-75%
Rest 2-3 minutes
C.
35-54:
Four sets, for max reps, of:
60 Seconds Burpee Box Jump-Overs
60 Seconds Double-Unders
60 Seconds Handstand Push-Ups
60 Seconds Toes-to-Bar
60 Seconds Rest
55+:
Four sets, for max reps, of:
60 Seconds Burpee Box Jump/Step-Overs
60 Seconds Double-Unders
60 Seconds Handstand Push-Ups OR Push Press (95/65 lbs)
60 Seconds Toes-to-Bar
60 Seconds Rest
If you feel like you are going to rip on the toes-to-bar then please go to anchored sit-ups. Use this session as a movement primer and practice quick, smooth transitions.
Additional Session (Optional)
Five sets of:
Row 50 calories
Rest the exact time it took you to complete the 50 calories
Did Saturday’s WOD
DMAW Complete
A. 3 sets of 2xOHS @60% (65#)
B. For Time
55x Burpees over bar
34x OHS @95
21x Ring MU
As RX. 16:13
Warm up and mobility – done
A1. 80, 85, 90
A2. 90 across
B. 3 sets of 6 at 195.
C. Didn’t count. Just focused on moving. For double-under, did 2 sets of practice and 2 sets of thigh taps (forgot my new rattles!).
A. 135,155,175,195.
B. Sets of 5. 225,255,285,315,335.
C. Done. BBJO:12, DUs:60, HSPU (strict): 15,13,12,15, T2B:15.
DMAWU, BBWU) done
A) 3-pos snatch: 135#,145,155; full snatch: 155,155,160,160,165,165,170,175
B) 8@250# across*
C) done (BBJO 11,9,10,10 – DU 50,50,42,56 – HSPU 13,11,10,12 – TTB 15,14,15,15)
* coach: What do you suggest re: tempo if no tempo is given? I felt slow on squats after snatches, but grinded out 8 reps each time – maybe could’ve added 5-10# and gone even slower, or removed until I was moving the bar quickly. Thoughts?
A. 3@100 3@105 then 8@105
B. 3×8 @150 (73%) Hard!
C.
BBJO 12/12/12/13
Ski Erg (no DUS- heel bothering me) 9-10 cals
HSPU 17/16/15/16
T2B 24/23/23/21
Optional later today
A. 80lbs, then 95 for emom. All power
B. Did 8 box squats at 175lb
C. 1. 10/10/10/10
2. Had to sub push ups for dubs , they were hurting my knee . 12’s all they way
3. 10/9/10/7
4. 15/17/15/15
Warm up done
A1. 3 pos snatch 35/45/45
A2. All 45, shoulders done from yesterday’s workout.
B. Back squat 8 reps at 85 all sets
C. Did optional here since I did hspu and box jump yesterday. Row times were 4:04/4:04/4:10/4:04/4:04
DMA) done
A1)145,155,165
A2)165,165,175,175,185,185,185,195
B)275
C) Bbjo-12 each rd
Dubs- 60,50,/25,40,40/20
Hspu- 18/2,7/8/3,12/4,12/4
T2b- 20/5,15/3,15/3,15
USA Functional Fitness Qualifier #2 & #3
2) 5rep max ohs: 177# (2 months rehab on shoulder didn’t help this one).
3) 40, 20, 30, 10 HSPUs/ PUs: 9:50
Morning Sesh
50 Cal Rows –
2:46, 2:33, 2:21, 2:17, 2:13
Afternoon Sesh
A.
3 Position Snatch – all done at 155
EMOM at 175 – done, no misses
B.
Back Squats @ 315
8/8/10
C.
BBJO – 15s all the way through
DUs – 100s all the way through
HSPU (did strict) – 20, 20, 18, 16
TTB – 20s all the way through (15/5)
A. Up through 195
B. 285/295/305
C.
BBJO-13/13/12/11
Dub-100 ea round
HSPU-20/20/17/15
T2B-20/20/18/17
A. 45kg
B. 70kg
C.8 BBJO, 45-50DU, 7 HSPU,15GHD
DMA done. A. 60-65# A1. 65-75# B. Worked at 160 across, no belt. That’s about 71%. 🙂 Felt good. C. Tried to work :50 and :10 to transition: BBJO: 10 each round, smooth and consistent DUs: 30/20 each round HSPU: y’all put me to shame here for sure. 🙂 5/4/4/5 (in 2s, and singles). Some fails today as I tried to push speed. They’re coming along but still a long way to go. 🙂 I think it’s confidence and volume, so (I’ll say it again) glad I’m on the program now. 🙂 TTB: 10/10, 10/7, 10/8, 10/10 Afterwards, worked on… Read more »
A. 55/65 then 90
B. 205
C.11/11/10
DU 59/57/45
HSPU 14/11/10
sub db PP 26/25/30
Did Monday’s WOD
DMAW Complete
A. Snatch program at 95
B. Left leg still sore inside, stopped back squat
C. Completed four sets for time, was going to record scores but didn’t have time between rounds.
Good workout.
A. 75-80, then 85 for singles
C. 3 rounds, did Canwest team qualifier Saturday and feel a bit tired today still
Bbjo 12 every time
35 DU each round, saving knee
Row instead of hspu 12-13 cal
TTB 12/10/10
DMA done
A1. 95/100 (missed from floor first try)/100#
A2. 105#
B. 8 reps at 175/180/180#
C. BBJO: 12 each round
DUs:63/56/60/62
HSPU: 15/14/14/13
T2b: 20/18/16/16
I did this warm-up instead + the barbell warm-up: https://www.instagram.com/p/Bw1GrmpAamE/?utm_source=ig_web_copy_link A1. all at 34 kg (75% of my max) A2. all at 38 kg (75% of what I want to hit, 50 kg) I hit all, but felt slow. It was chilly (only 8C this morning at 5:30 am) B. 67 kg (75%) for 10 reps each set. It felt heavy and I took small breaks. C. 336 reps in total. BBJO: 14/13/12/11 DU: 41/51/45/45. A big mess today… HSPU: 8/8/8/8 T2B: 17/19/19/17 Additional (6 hours later): 1. 3:52 min 2. 3:50 min 3. 3:46 min 4. 3:43 min 5.… Read more »
A. 50-53-55, 58kg
B. 84-84-84kg, 8reps in each
C. 12 burpees, 40DU, 9-15 hspu did Strict first round and then kipping the other three hence the span in reps, did 10-15TTB
D. Did Two rounds row 50cal 4:18 and 4:10.
Qualifier
A.65-70% 145,150,150,155,155,155
75% 160×8 missed my first one but re did it and got stronger towards the end
B. 70-75%x8 280,290,300
C. BBJO 15,12,12,12 Du 70,60,50,55
hspu 20,15,12,12 TTB 20/10, 15/5, 15/5, 15/5