Dynamic Moblity, Activation and Warm-Up
Three sets of:
Assault Bike x 30 seconds
PVC Pipe Pass Thrus x 10 reps
Into . . .
Holding a 2.5-5 lbs plate in each hand, complete:
Bicep Openers x 10 reps
Xiopang x 5 reps per side
Bent Over Rows x 10 reps
Bicep Curl + Press x 5 reps per side
Into . . .
Plank Walk x 60 seconds for max distance
(place a metal plate under each foot so that you can have your legs slide as you perform your plank walk)
A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4-6 – 1 rep @ 85+%
B.
In 20 minutes, build to a 1-RM Front Squat
C.
35-49:
Three sets for times of:
Assault Bike x 25/20 calories
Double-Unders x 50 reps
Chest-to-Bar Pull-Ups x 15 reps
Burpees to 6″ above standing reach x 15 reps
Rest 4 minutes
50-54:
Three sets for times of:
Assault Bike x 25/20 calories
Double-Unders x 40 reps
Chest-to-Bar Pull-Ups x 10 reps
Burpees to 6″ above standing reach x 15 reps
Rest 4 minutes
55+:
Three sets for times of:
Assault Bike x 20/15 calories
Double-Unders x 30 reps
Chin-Over-The-Bar Pull-Ups x 15 reps
Burpees to 6″ above standing reach x 12 reps
Rest 4 minutes
Note:
If you feel like your hands are going to tear then please don’t do the pull-ups! We want to avoid any hand tears this week. Work to keep these times consistent and apply the 18.0 burpee movement standards.
D.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 45 seconds
Butterfly Stretch
x 45 seconds
Rest 45 seconds
Ring Hamstring Curls x 15 reps
Rest 45 seconds
Optional Session (Best performed 3-4 hours between sessions. If you are not participating in the Open, then please perform the below session instead of Part C).
Five sets of:
60 seconds of Assault Bike
Rest x 2 minutes
Hit the 60 seconds hard!
I will do
Double unders have disappeared 🙁
Done 4.24 4.24 times stoppeduring Rd
3
Failed at 300 on front squat
Video yourself doing double-udders and send them my way! nichole@invictusathlete.com
A: up to 145#
B. 200#, a 10# PR
C. Classes needed bikes so I ran 400m and scaled the C2B to 10 reps 4:38, 4:30, 4:36
Congrats on your PR!!!
A: 265#
B: 330# felt heavy tonight
C: 2:28-2:49
D: done
Flew through that!
I wish I could say the same for my burpee box jump overs. Generally these short sprints are good for me though but the open won’t be this easy unfortunately.
Great lifts and amazing times!!
A. Worked up to 210
B. 210
Both lifts felt strong today
C. 3:07,3:14, 3:17. Just got slower on bike
Extra assault bike cond. Done + accessories.
Strong jerk!!!!
Everything hurt today. My calf freakn tweaked during warmup. Left bicep tight. Achy all over. Im NOT getting sick!!!
Anyhow…took it pretty easy today.
*5sets of airdyne.
*plank walks and made it maybe 50M
*push jerks up to 125# split is too iffy on my calf
Some other accessory moves as well ?
Lets see how you feel today but I’d advise rest today!
I took it easy. Tuesdays and Thursdays are the ddsys i have the most time to workout so i wanted to get some work in.
In the am:
Did recumbant bike with compex endurance mode.
*front squats up to 175# (185# is previous max)
In the pm:
Deadlift (ive been on a cycle since i hurt my calf, its a move that doesnt bother it at all)
*Some plank work
Lots of mobility work as well 🙂
A. 185, 195, 205, 215, 225, 235(F – bar forward), 235 (F – jerked into chin ouch), 240(PR).
B. 215, 245, 265, 275, 285, 290(PR), 300(F). Had 300 part way out of hole. Good battle, legs eventually gave out.
C. 3:15, 3:26, 3:39. Bike was 1:05, 1:05, 1:33. DU – UB, 1 miss, 1 miss. C2B felt okay although elbow still feeling it a little. Gonna lay off this a while. Bike was good today except the last round was bad.
D. Done.
Way to come back with a PR after missing a jerk by hitting your chin! That is awesome!!! Congrats on your FS PR!!!
Thanks Nichole. The mobility work I’ve been doing is paying off. My overhead position is improving and my catch is getting more solid. I’m expecting this to keep going up too since my 1-RM push press is still over 90% of my jerk. I’ve got room to improve.
** Injuries left ankle( pinched nerve / left qua, level 2 tear Dyn/mob. done ..really love these warm up.. theyre fun and effective plank with the sheets under were hard but cool.. ( ( target has them if anyone needs them also you go to home depot and get the ones to move furniture they work well. 🙂 A) SJ: could only do push jerk- stayed light due to injury. 93 lbs, 98, ,103, 108f,108,113, 120 f,113F B) FS: *SAME ISSUE couldn’t go heavy very disappointed I felt like if I didnt have an injury I would’ve been able to… Read more »
Take care of yourself Lise!
thank you Nicole! your the best I do what I know I can def do .. <3
DMA -done
A. 135(2) – 140 – 150 – 160f – 160 – 165f – 165f (didn’t feel right on these today)
B. 135 – 160 – 185 – 200 – 210f (I have been able to do two R’s at 195 last couple of weeks and yet 200 today was a challenge. Core just felt tired today.)
C. 3:59 – 3:49 – 3:57
D. done (used a band on the GH Raises – 6 reps for each set)
C. 3:17, 4:03, 4:21
AB at about 65 RPM each round but went too fast on round one so time dropped off as you can see. Need to work on keeping my time more consistent with overall faster times.
A. Up to 235
B. 390 5# PR
C. 3:08, 3:33, 4:44 had to brake c2b in 4 sets last round 9/6,7/8 first two rounds
Bike :55,1:08,1:23
Dubs a couple trips
Congrats on the PR Brian!!
Mobility activation done
A. 155-200#
B. Skipped
C. 3:20, 3:15, 3:14
D. Done
Yesterday I did 10 min max cals on the ass bike since I had never done it before. 123 cals, maintained 59-60 rpm, sprinter last 45 secs at 63-67.
That is awesome to have maintained that for 10 minutes – so strong Cheryl!!
Thanks Nichole!
Nice!
A. Up to 205 (91%)
B. Up to 285 (95%)
C. (35-49) 3:36/3:42/4:02
GREAT training day! Good lifts and awesome conditioning!
Thanks Nichole!
Mobility &activation done A) 195,205,220,236,235,235 Got to my 85% but felt very heavy and felt like I was a little sloppy. Technique was off B) 285# C) 3:02/ all unbroken bike was 75-78 rpms 3::11/ all unbroken bike was 75 rpms 3:34/ 3 trips on dubs before I got to 20th Rep/ bike was 70rpms *first two rounds went great very consistent With each movement…… then the third round, oh boy that was very rough. When I got off the bike I couldn’t get my rythym with my dubs, something I struggle with at the end of WODs when fatigue… Read more »
Solid training notes! Still consistent even with the lack of consistency with your du in the last round.
Thanks Nicole
Mobility Completed
A)147.5#/157.5/167.5/180(3)
B)Built up to 245# 5# PR
C)3:59/4:12/4:35 Assault bike kicked my arse today. Was very short on breathe and having a hard time breathing during the entire conditioning. It was very warm and humid today and it is the beginning of allergy season so I am hoping that this was the cause of my breathing today. DU UB, C2B 10/5 and burpees were just hanging on to get them completed.
D)Skipped
Congrats on the PR Dean!!!
Thank you Nichole!
Felt a little unmotivated the last few sessions so decided to deload a bit today and have fun with it.
A. 185/185/185/205
B. Built up to 225
C. Built up to a heavy single on strict pull-ups (70#) then hit max rep strict pull-ups for an all time best of 23!
D. Worked on pacing for burpees. I’m good when it comes to ripping them off fast but 17.1 crushed me because the pace I’ve gotten used to was unsustainable.
Did 5 sets of 15 at a much slower pace 1:00 to 1:10 for 15 (stepping off box)
AWESOME job on your pull-ups and your double-unders! I’d say that was a major win for today!
Mobility done A. 175/190/200/215/225/235 (94%) B. 260# (5# PR). Tried 270 – close, but not today. C. Used this session to test my shoulder on c2b. Since I am not going to be 100% I just have to figure out what will work best for me in the Open. Tried different grips/hand positions to find the one that allows me to do multiple reps with no pain. It seems a reverse grip works the best (with the bad shoulder in the reverse). Is reverse grip allowed in the Open with c2b and t2b? Looking at previous year’s standards it seems… Read more »
From my understanding, a reverse grip should be fine as long as the movement standards are meet! Congrats on your PR!
Cool – thanks Nichole!
DMA DONE
A. Built up to 175#
B. 240#, +10# PR.
C. 3:36, 4:09, 4:26 Tripped up on DU’s on all rounds. My lungs were smoked, not sure if it’s the pollen(allergies) or I am fighting something.
Back on the blog..
Kept it simple today 3k row (11min)+1k Ski (3:50) + 100 Cal AssBike (5:50) + 200 DU
Getting Shot In Neck In the Morning
Will Sync up soon
*impressive numbers everyone
A. Done
B. 5# PR
C. Scaled to 55+ 3:15, 2:53, 2:57
Congrats on the PR Theresa!