Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 1-3 Rope Climbs (15′)
Minute 2 – 10 Meters of Handstand Walk
(If you don’t have handstand walks yet, work for 20-30 shoulder taps in Handstand Wall Run)
Minute 3 – 6-8 Ring Dips or Stationary Dips with a 2-Second Pause at Full Extension
Minute 4 – 30-40 seconds of Hollow Rocks or Holds
B.
Five sets of:
10 Shoulder to Overhead
Rest 2 minutes
40-49: 135-155/95-105 lbs
50-54: 115-135/75-95 lbs
55-59: 95-115/65-85 lbs
60+: 85-95/55-65 lbs
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – Burpees to 6″ Overhead Target
40-49: 20 Kettlebell Swings (24/16 kg_, 15 Burpees to 6″ Overhead Target
50-59: 15 Kettlebell Swings (24/16 kg), 12 Burpees to 6″ Overhead Target
55-59: 15 Kettlebell Swings (16/12 kg), 9 Burpees to 6″ Overhead Target
Hotel gym….yuck!!!
A. 4 strict pull-ups
HSW work
Dips off bench
Hollow rock
B. dumbbell push jerk all 35#
.22/.20/.19/.18/.18 what did I learn? Barbells are better, hotel gyms stink
C. Only 15 min
30# db for swings! these felt very awkward
20&30# for lunges
A. 8 Pullups instead of rope climbs. (They hurt my elbow and I feel great right now)
B. :21/:20/:20/:20/:19 65#
C. 20/10/15 35# KBS/2-25# DB’s. Total reps, 396. 20 & 18 KBS, Kept 10 for all WL, 15-10 Burpees. This one crushed me. I kept wanting to quit. HA Too much sugar and gluten free treats the past couple weeks! Looking forward to cutting that back out.
Pressed for time today so went for the good stuff 😉
A. Skipped
B. Skipped
C. kb swings unbroken, 53 per hand for lunges, and 12 target burpees made it 30 min 🙂 🙂
Hi John, I noticed that you follow the masters program from Invictus. How do you like it? I was considering switching from the comp program for the open prep, but not sure.
I really like it. I followed the Comp program before and a lot had to be scaled. Honestly I still have to scale some at times, but on the masters the volume is just a touch less allowing me to keep the intensity higher therefore getting more from it. Plus they look at were we are weak as a group, like gymnastics and they will add in accessory work to keep you improving in all areas. So a long winded way of saying yes I feel it has been great for me..
A.done
B.done 115/20 sec
C. 15 KB, 35 lb lunge, 10 Burpess
Happy New Year all !
A. Done
B Done with 135lb. A little less than 20 sec. a set.
C. Felt pretty tired and beat up and almost did not attempt this. Did a scaled down version instead: KB. 53 lb. 10 – 15 a round (150 total), 10 lunges (30lb.db),10 burpee per round.
Rest up tomorrow Al!
Thanks Nicole. I hope that you have a Happy New Year.
A. 2 rope climbs/20 shoulder taps/7 ring dips. Rope climbs felt great.
B. 115lbs 10-11 seconds
C. 45lb swings/45lb x 2 lunges/9 burpees.
Happy New Year Everyone!!
More rest for me. Woke up during the night in fever and cold. I try to be in shape on Monday when open prep program starts…
Feel better, Olli. We need you strong for the Open prep 🙂
Hope you feel better Olli!
A. no ropes, shoulder taps
B. 135 :13/:15/:12/:15/:16/:15 – honestly these felt slow…I adjusted my grip width on #3 and got a good rhythm…I had pauses on the last two.
C. 24k kb / 60# db for lunge – should have went heavier. I had about :30 rest before each set of burpees.
A. Done. 2 rope climbs, 30 shoulder taps, 8 dips, 40s hollow rocks/round
B. Skipped
C. 55#KB for swings/lunges. Scaled down KB swings reps.
Happy New Year!
A. Done
B. :26/:25/:21/:21/:21
C. 394 reps total:
35# KB 20/20/20/18/15/15/15/15/15/15
100 walking lunges 25# DB in each hand
Burpees w/ 6′ target (whew!) 15,12,12,12,12,12,12,12,12,15
Happy New Year, everyone! Let’s crush 2015!
B 60kg-37s, 65kg-37s, 70kg-58s, 60kg-37s, 60kg-38s
Stoped in frontrack after every rep, no tng. I need to work on my pushjerk. I dont think I have enough mobility to create good positions.
C Swings, 24KB. 2x24KB walking lunges. 15 standard burpees.
I did this from the begining, I didnt think that I should manage to do the burpees to 6″ overhead target. This was tough but the walking lunges was no problem. 32KB next time!
Happy new year! 😉
Are the Lunges to be Racked?
They are walking lunges so they can be at your side.
A: Done
B: @ 60kg. Breathing improved. Time remained about the same.
C: Done – KB swings RX, lunges @ 16 kg KBs (32kg)
Needed to drop to 10 Burpees after 15 mins to grab a breather! Good to get back into these, but mentally it sucked and needed to push.