Dynamic Mobility, Activation & Warm-Up
Spend 5 minutes mashing the pecs
and then …
Two sets of:
T-Spine Stretch on Bench x 30 seconds
Twisted Cross Pec Stretch
x 30 seconds per side
and then …
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
Followed by …
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)
Barbell Warm-Up
One set of, with an empty barbell:
Back Squats x 10 reps
Behind the Neck Press x 10 reps
Behind the Neck Push Press x 10 reps
Overhead Squats x 10 reps
Snatch Progressions
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
*Set 1 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 2-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 80% of 1-RM Power Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
Interval Conditioning
35-54:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Kipping Handstand Push-Ups x 20 seconds Max Reps
Interval 2 – Sumo-Deadlift High Pulls x 20 seconds Max Reps (95/65 lbs)
Interval 3 – Double-Unders x 20 seconds Max Reps
Record Max Reps for each station
55+:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Kipping Handstand Push-Ups x 20 seconds Max Reps
Interval 2 – Sumo-Deadlift High Pulls x 20 seconds Max Reps (65/45 lbs)
Interval 3 – Double-Unders x 20 seconds Max Reps
Record Max Reps for each station
If you do not have kipping handstand push-ups or you’d like to preserve your spine, then please substitute with L-Seated DB Presses
Choose a weight that is challenging but will allow you to work for the full 20 seconds
Optional Assault Bike Session
Every minutes, on the minute, for 30 minutes:
20 Seconds of Max Effort Assault Bike Sprint
Your goal is to keep the same RPM pace as you held last week for the 15 second efforts.
DMA
BMU PRACTICE FROM OTHER DAY 2 EMOM FOR 4
SLOW PULL SN = 95/115/135/145/145/145
KHSPU = 7/6/7/7/7
SDLHP = 10’S ALL 5
DU = 35/38/37/33/34(BROKE)
EXTRA COULD ONLY DO 10 MINS BC BIKES WERE NEEDED FOR CLASS = 100 CAL IN 10 MINS
Took time off to decompress. First day back in over 2 weeks.
Snatch: 175, 185, 200.
HSPU: sets of 12 strict.
SDLHP: sets of 12.
DUs: sets of 35.
Snatch progression 55lb, 60, 65
DB press l sit 20 lb DB 15, 12, 12, 11, 11
Sumo deadlift hp 55 lb 10, 8, 9, 10, 10,
max jump rope singles 35, 35, 43, 40, 42
Great job on deciding your weight for the DB L-Sit – that was a perfect rep range to accomplish in the 20 seconds!
DMA done
Barbell warm up done
Snatch: 50-50-55-55-55
Intervall:
HSPU: 6-7-7-7-7
SDLHP: 11-11-12-11-12
DU’s: 29-36-28-32-38
Assault Bike: 366 cal (323 last week)
Crushed that bike Marcus!
Snatches 75 to 90
IConditioning
Hspu 19 12 12 12 12
SDLHP 13 14 14 13 14
Du 38 30 37 37 40
A Bike 160
Wow you killed those HSPU!
Dmva done
Snatch
115, 135, 135, 155, 155, 165
Interval training
Hspu 10, 10, 9,7,8
Sdhp 11,12,13,11,10
Du 30,23,30,30,30
Bike session done
100 cal
Solid day David – great work on your snatches!
DMA – done
Barbell Warm-up – done
Snatch Progressions – 85 (2), 90(2), 95 (2), 100, 105, 110, 112, 115
Interval Conditioning –
HSPU’s – 8 – 9 – 9 – 9 – 9
SDLHP’s – 7 – 8 – 7 – 7 – 8
DU’s – 33 – 34 – 34 – 34 – 34 (No misses!)
Fantastic to see you so consistent with your double-under!
Mobility and warmup: done
Snatch Progression: skipped this workout. Did WZA workout 1 on Sunday so skipped snatches today.
Interval Conditioning: modified slightly. Interval 1: Did kipping parralette deficit hspu x 5 reps Interval 2: 10 reps, interval 3: 30 dubs
Rest 5 min…
Assault Bike: 208 cals total. Less than last week. Perhaps just spent from interval workout.
Ohhh Glenn – well done with the HSPU!!!
DMAW – Done
Barbell Warm-Up – Done
Snatch Progressions – 65, 85, 85, 95, 95, 95
Interval Training
L Seated Dumbell Presses @ 12 KG – 10, 11, 10, 10 , 10
Sumo-Deadlift @ 65, 75, 95, 95, 95 – 8, 8, 8, 8, 8
Double Unders – 23, 21, 25, 27, 21
Assault Bike – Completed 15 Mintues
I realized halfway through the Bike never turned on (Whoops, lol), and at the halfway point my lower back felt pretty tight so I stopped.
Oh no Stephen – how is your lower back feeling today?
Still a little tight. Probably going to stretch it and roll it today which means Ill probably miss the workout unfortunately. Any suggestions?
Better to be safe though! You could do the following:
20 minutes mobility
A.
4 sets of:
DB Bench Press x 8-10 reps
Rest 60 seconds
Cat/Cows x 10 reps
Rest 60 seconds
B.
10 sets of:
AB x 10 calories (no upper body twisting)
Push-Ups x 10 reps @ 2111
Rest 30 seconds
DMA – Done
Barbell Warm-Up – Done
Snatch Progression – 135 – 145 – 145 – 155×3
Interval Conditioning – No
Assault Bike – 240 Calories – 550 Watts – 74 RPM
Nice work on that assault bike!
Snatch Up to 56kg
EMOM
HSPU : 7/7/4/7/6
SDLHP : 12 across
DU: 25/33/20 /21 /33
Awesome job with your HSPU!!
DMA: done
Skipped snatch (tweaked my hamstring at the weekend. It seems fine, but felt it was worth the risk)
EMOM:
Int 1. HSPU: 9, 8, 8, 8, 5 (slipped on last round)
Int 2. subbed 155 Bsqt: 9, 7, 8, 8, 7
Int 3. DUs: 36, 42 , 43, 41, 40
AirBike: 314 cals — really happy with this! Consistent all the way through!
What happened to your hamstring? And good call on letting it rest!
I felt a twinge during the class workout on Saturday doing power-cleans. I immediately stopped. It was bit sore that day, but has been fine since.
Mobility/activation work super helpful.
Snatch progressions 50, 52.5, 55kgs (110, 116, 121lbs)
Emom:
6 10 33
5 10 32
6 10 34
7 10 26 (broke)
5 10 33
Just ordered a Rogue Echo last night, so next time : )
Ohhhh this is so exciting!! I am very happy to hear you have an Echo bike coming your way!
Warmup: Done
Snatch: Done – 37 kg
Metcon: Done – for whatever reason I only recorded the DUs…17,20,7,22,24
Additional:Done – did 20 rounds. Had to share a bike with other folks that were busy with comp train.
Tell them to join Invictus then problem solved! 🙂
They did! It’s the younger ones LOL!
DMA / Warm Up done
Snatch Up to 60kg – shoulder seems to get better ?
Conditioning
HSPU : 7/5/5/7/6
SDLHP : 8 across
DU: 28/ 22/ 32 / 28 / 24
Skipped Bike did
3Rds
Single KB Front Squats x 10 @ 16 kg , 5 e.s
Narrow grip Push Ups x 10
Skull Crush Grip laying KB Press x 6
So happy the shoulder is feeling better!!
Mobility completed
Felt sluggish today as I ran 10 miles with my daughter yesterday in preparation for our half marathon. Almost took today as a rest day but I am glad that I completed the training today.
A)95#/102.5(2)/107.5(3)
B)HSPU 7/7/7/7/7 My kipping hspu are slower as I am hesitant to jam my neck into the ground
SDHP 8/8/8/8/8
DU 30/29/33/32/33 I need to find a way to start my DU on the first go around. I always need to do a SU and then start my DU.
Tried to get back after it today…
DMAWU, BBWU) done
Snatch) 145# (1,f,1), 150 (1,f,1), 155 (1,f,f,1), 160f, 160, 165f, 165f, 165
Int Condo) HSPU 11,11,10,11,9 – SDHP 11,12,11,12,11 – DUs 40,37,36,39,39
Extra) skipped for now
Overshot snatch %’s and paid for it with lots of fails – tempo + timing left me feeling weak (slow) on the 2nd and 3rd pull. Overall felt okay, but celebrated too much and didn’t sleep enough over the weekend 😀
Ohhh I hope you had a great weekend though!! : )
A. 115/125/125/135/135/135
B. Hspu 10/11/10/11/11 needed to ext little more
sdhp 10/12/11/12/12
DU’s 22/14/12/25/25
C. Did last weeks time :15 since I didn’t do it
224 cal 86 to 82 rpm I felt that!
Nice work Tom!