February 24, 2020 – Competition

Mobility & Activation
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers

online pharmacy purchase amoxil without prescription with best prices today in the USA
online pharmacy flomax over the counter with best prices today in the USA
online pharmacy singulair buy with best prices today in the USA
buy https://www.psychiatryredefined.org/wp-content/uploads/rnpdfimporter/fonts/Metrics/topamax.html online https://www.psychiatryredefined.org/wp-content/uploads/rnpdfimporter/fonts/Metrics/topamax.html no prescription pharmacy
online pharmacy purchase lipitor online generic

x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges

online pharmacy zetia with best prices today in the USA

x 4-6 reps (slow and controlled)
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

Goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

B.
Every 2 minutes, for 20 minutes (10 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″” below the knee, pause for two seconds, then snatch from there)

Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

C.
Against a 5-minute running clock, perform the following:
Row 1000/800 Meters
Muscle-Ups x Max Reps

Rest 3 minutes then repeat for a total of THREE sets. Note your rowing time and the number of muscle-ups achieved in each of the three sets.

D.
Three sets of:
Tate Press x 10 reps
Rest 30 seconds
Single Arm Dumbbell Rows x 8 reps each arm @ 21X1
Rest 30 seconds
Towel Kettlebell Farmers Walk* x 60 seconds
(loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself)
Rest 60 seconds

Subscribe
Notify me of
guest


88 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Pier Camps
Pier Camps
February 26, 2020 5:29 pm

A) 40 50 60 70 80 kg
B) 40 50 60 65 70 75 80 85 kg
C) remplace ROW for Run 800mts
Ronda 1 : 10 bar MU
Ronda 2: 10 bar MU
Ronda 3 : 9 bar MU
D) none

Tim Coffield
Tim Coffield
February 25, 2020 3:20 pm

A. 85
C. 5/4/4 also did 3-4 mu during the first minute of the breaks

Fun stuff thanks Tino!

Michaell Thorsager
Michaell Thorsager
February 24, 2020 11:42 pm

A
70/80/90/100/100Kg

B
Up to
90/95/100/100/105

C
12/14/14 = 40

D
done with DB skull crushers and Regular KB farmer walks

Santino Marini
Santino Marini
February 25, 2020 3:23 am

Solid start to the week!

Enrique Bayardo
Enrique Bayardo
February 24, 2020 9:35 pm

Mobility Done
A. Done empty bb
B. Done 165 last set
C. Done I have to adjust for 800 mts run
5/5/3 muscle ups
D. Done

Wilson Hopkins
Wilson Hopkins
February 24, 2020 8:59 pm

Warmup done
A. 40/50/60Kg x3
B. Up to 75Kg
C. Did strict C2B, didn’t have rings or a bar today.
3:26/18
3:22/17
3:24/16
D. 17.5Kg Tate
32Kg KB rows
32Kg towel farmer

Santino Marini
Santino Marini
February 25, 2020 3:21 am
Reply to  Wilson Hopkins

Great job on the muscleups! Ninja! ?‍♂️

Wilson Hopkins
Wilson Hopkins
February 25, 2020 9:20 am
Reply to  Santino Marini

They were C2B. I didn’t have equipment to do RMU or BMU today.

Irene C
Irene C
February 24, 2020 8:13 pm

Coaches, hi!
I was hoping I can get some advice !!!!
I’ll have my first competition (In partners) in 2 months exactly , scaled of course. Should I stick to the program till the end, deload how much time before or should I go lower on the heavy weights and focus on conditioning? We can handle the weight standards pretty well. Is the conditioning in the program enough to do well? I hope I’m not asking for too much… appreciate any feedback at all!

Santino Marini
Santino Marini
February 25, 2020 3:20 am
Reply to  Irene C

Exciting! I would train as normal incorporating movements and workouts that could potentially come up. On competition week drop the volume but keep the intensity I would take a rest day two days out then the day before perform plenty of mobility, activation work and some low impact intervals. ??

Irene C
Irene C
February 24, 2020 8:07 pm

Warmup done
A. Up to 105lbs – higher than last week, felt much more solid and I lost the fear of pressing behind my back!
B. Up to 85 – not into maxing out in snatch at the time, focused on improving mechanics.
C. Changed it up … with partner today did 400m each and then did max box jump overs. Managed to do 101-97-97 between both. Crazy on the legs but I have an upcoming competition and we needed to practice this!
D. Done except farmers walk 🙁

Santino Marini
Santino Marini
February 25, 2020 3:18 am
Reply to  Irene C

You did 300 box jumps?!?!?! ??‍♂️
That’s just not smart! Please be safe and don’t blow out your achillies!

Jessica Uehlin
Jessica Uehlin
February 24, 2020 6:32 pm

It’s Monday! And I got it all in! Seemed shorter today and that helped.
Warmup done
A) up to 95
B) up to 120. Been a minute since I’ve snatched ?
C) 9/7/7 bar MU
D) done

Thanks Tino! Hope your day is awesome!

Santino Marini
Santino Marini
February 24, 2020 7:32 pm
Reply to  Jessica Uehlin

Back on track now let’s not get derailed!

Elena Ingoglia
Elena Ingoglia
February 24, 2020 4:59 pm

Mobility activation ✅

A) 65/75/85/95/105

B) 95/95/95/95/95/100/100/100/100/100
Body was tired today so stayed at 70-75%
All solid lifts

C) 3:01 3 Muscle up singles
3:04 3 muscle up singles
3:02 3 muscle up singles
A bit slower on row today tired ?

D) 15# Tate press
35# rows
Skipped farmers carry didn’t have time for all 3

Santino Marini
Santino Marini
February 24, 2020 6:04 pm
Reply to  Elena Ingoglia

Hope you get some good rest tonight and have more energy tomorrow!

Elena Ingoglia
Elena Ingoglia
February 24, 2020 6:21 pm
Reply to  Santino Marini

That’s the plan! ?

Johan Lee
Johan Lee
February 24, 2020 4:03 pm

A. Done
B. Up to 165#
C. 3:55/4, 3:50/5, 3:55/4
D. Done

Hunter Britt
Hunter Britt
February 24, 2020 4:18 pm
Reply to  Johan Lee

Good job today Jonah!

Benjamin Ransom
Benjamin Ransom
February 24, 2020 3:02 pm

A. 235 last set(mechanics felt great, I prefer a narrow grip for OHS)
B. 205×3/225×2/235/245/260(miss)/260/205 drop set to finis
C. 3:34(14)/3:38(11)/3:38(9)
D. Done did

Santino Marini
Santino Marini
February 24, 2020 4:18 pm

Solid start to the week!

Hunter Britt
Hunter Britt
February 24, 2020 4:19 pm

Muscle up ninja!

Jesse Johnson
Jesse Johnson
February 24, 2020 1:46 pm

A) done
B) done at 185 across. Felt a little sloppy today, really focused in on staying crisp and solid technically
C) 3:23/15
3:28/11
3:35/12
Grip blew up quickly in this.
D) done. Forearm pump for days

Hunter Britt
Hunter Britt
February 24, 2020 2:03 pm
Reply to  Jesse Johnson

Solid work! Way to bring that last set up an extra rep.

Meghan/Matt Sabean
Meghan/Matt Sabean
February 24, 2020 1:41 pm

Warm-up and primer done, then:
A. Worked up to 85
B. Worked up to 95 for 2 sets
C. 5/7/9 c2b
D. Done

We take the little guy in with us and swing him from the rig in the car seat now. Seems to work well most days so we can get most everything in!

Hunter Britt
Hunter Britt
February 24, 2020 2:03 pm

That is so awesome! haha I want to see that set up

Meghan/Matt Sabean
Meghan/Matt Sabean
February 24, 2020 3:31 pm
Reply to  Hunter Britt

Check out the hubby’s Instagram story @Matt Sabean – little babe sleeping through today’s muscle ups ?

Santino Marini
Santino Marini
February 24, 2020 4:19 pm

That awesome! Keeps him occupied for at least 5 minutes ??

Jon Woodhouse
Jon Woodhouse
February 24, 2020 1:22 pm

A) 30/40/50/60/60kg
B) 5 rounds due to time limits, 40/45/55/60/65
C) no muscle ups so banded strict pull ups:
1) 4:04 & 8 pull ups
2) 4:12 & 11 pull ups
3)4:21 & 4 pull ups
D) 8kg dumbbell Tate press, 25kg dumbbell rows & 2 x 24kg kettlebell towel walk 40m

Santino Marini
Santino Marini
February 24, 2020 1:39 pm
Reply to  Jon Woodhouse

Solid session considering time restraints!

Toni Martos
Toni Martos
February 24, 2020 12:46 pm

Yesterday i trainig with one friend and the wod 27-21-15-9 Cal assault T2b Rest 5min 27-21-15-9 Assault Shpu Rest 5min 27-21-15-9 Cal assault T2b 9:30/ 9:30/ 10min TODAY A.done b.start 40 kg finish 57,5 kg ,, 0 fail Today have time and , im feeling strong find a new rm 1squat snach for newt loads old rm 63kg ( only one time) normal 60 kg , and today 65kg perfect , and 67,5 kg ok but not perfect tech one step front ,70kg over head but not block my elbow and fail.. very happy C. 3rd row 3:30 and mu… Read more »

Santino Marini
Santino Marini
February 24, 2020 1:38 pm
Reply to  Toni Martos

Looks like two solid days of work!

Congrats on the PR!

Toni Martos
Toni Martos
February 24, 2020 1:53 pm
Reply to  Santino Marini

Thanks , motived for next months

Caitlin Buckvold
Caitlin Buckvold
February 24, 2020 12:35 pm

Mobility done
A. Up to 120lbs, tried not to be a meathead about it!!! My hands were roughly where I would jerk from
B. More focus on form again; repeated sets at 105, 110, 115lbs (top set 81%)
C. 3:15 / 3:19 / 3:19 & went with bar muscle-ups for 7 / 7 / 9 reps. I tried playing around with how to sustain a good pace on the rower but couldn’t quite figure out the best strategy.
D. Done

Santino Marini
Santino Marini
February 24, 2020 1:36 pm

Productive days work!

David Bunce
David Bunce
February 24, 2020 12:10 pm

A. Done up to 135
B. 135/135/155/155/165/165/175 failed second snatch/175 got both
C. 3:37/3 3:40/1 3:40/2 haven’t done many of these lately and having problems holding the false grip on the rings. Any suggestions? Maybe just need grips
D. Done

David Bunce
David Bunce
February 24, 2020 12:20 pm
Reply to  David Bunce

Did a 4th set of C with bar muscle ups to get the confidence back lol. 3:41/8

Santino Marini
Santino Marini
February 24, 2020 12:22 pm
Reply to  David Bunce

Lose the false grip and get on the gymnastics program! Travis will be able to really help!

https://invictusfitness.com/fitness/sp/invictusgymnastics.html

Gerardo Rivera
Gerardo Rivera
February 24, 2020 12:06 pm

A. 75lbs
B. 115lbs
C.3,4,3
D:Done
*Today was hard because I’m little sick*

Santino Marini
Santino Marini
February 24, 2020 12:21 pm
Reply to  Gerardo Rivera

It’s ok to rest! Don’t hammer your CNS and prolong recovery!

Gerardo Rivera
Gerardo Rivera
February 24, 2020 12:54 pm
Reply to  Santino Marini

Okay Thanks!

Bobby Wallum
Bobby Wallum
February 24, 2020 11:29 am

Warm up done
A. 45/95/115/135×2 all at jerk grip these felt solid stayed light and used as mobility
B. 175×3/185×2/195×5 lighter end of percentages just being careful with back but felt good
C. RX
3:33/14
3:38/12
3:37/12
D. Done but no towels so used fat grips and added Pallof holds and reverse snow angels

Santino Marini
Santino Marini
February 24, 2020 12:20 pm
Reply to  Bobby Wallum

Consistent! Glad your back is beginning to feel better!

Bobby Wallum
Bobby Wallum
February 24, 2020 12:32 pm
Reply to  Santino Marini

Thanks Tino! We’ll see how the back feels tomorrow with the squatting

Apostolos Keratidis
Apostolos Keratidis
February 24, 2020 11:01 am

Straight to training after 12 hour shift with 90mins to train today
A. Did it as a warm up for next part
30,35,40,45,50kg
B. Did it E90secOM
60,65,65,65,65,68,68,68,70,70kg
C.
3:36.7 + 7RMU (4+3)
3:37.7 + 5RMU (4+1)
3:40.8 + 3RMU (1+1+1)
D.
15/15kg
30kg
24kg

Santino Marini
Santino Marini
February 24, 2020 12:19 pm

Good job getting your work in after a long shift. Just remember that sometimes it’s better to rest and try to get in to do your workout another time. Just be smart and understand more is not better. Better is better!

Apostolos Keratidis
Apostolos Keratidis
February 24, 2020 12:27 pm
Reply to  Santino Marini

You are right coach! I barely manage to get 5 sessions lately due to long shifts and I try to do my best! Last set of RMUs irritated my right rotator cuff a bit