Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Assault Bike x 3 minutes @ a light pace
Into …
Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps
At the 8:00 mark, complete:
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
At the 10:00 mark, complete:
Two sets of:
Sinlge Leg Hip Bridge On Bench x 10 reps per leg
Russian Twists x 20 reps
KettleBell Swings x 20 reps
Goblet Squats x 10 reps
A.
Every 2 minutes, for 12 minutes, complete:
Tempo Front Squat x 2 reps @ 3211 + Push Jerk
Build up to a heavy adhering to the tempo.
B.
Every 6 minutes, for 24 minutes, complete:
Rope Climb x 2 ascents
Run 400 Meters
Deadlift x 15 reps
35-54: 185/135 lbs
55+: 135/95 lbs
C.
Three sets of:
Prone Laying Banded Hamstring Curls x 20 reps (fast)
Rest 45 seconds
Hollow Rocks x 45 seconds
Rest 45 seconds
Banded Clam Shells x 10 reps per side
Rest 45 seconds
Did the Invictus Endurance WOD here. Still at the hotel gym. Back to the box tomorrow.
Aerobic Threshold – 5K Run @ Moderate pace
Warm up and drills done.
Ran on a hotel gym treadmill,
– 10 minutes @ 9km/hr
– 10 minutes @ 10km/hr
– 5 minutes @ 11km/hr
– rest @ 12km/hr – desired race pace
This should come out to 29m37s for 5k. Garmin says 29m59s though.
A) worked up to 135 on the FS at tempo, then worked on my jerks separate since I need lots of help there.
B) 2:50 -3:00, run was through 2 doors so that transition was slow.
C) no time left?
DMA complete
A. 95/105/115/125/135/145
B. 3:00/3:02/2:58/2:56
C. 1 set
A. Warmed up with singles of strict press. Hit 165, which is a PR. Then Pause FS+PJ at 165, 175, 185, 195, 205, 215 (Push Jerk PR). Go figure. Increased shoulder ROM is making a huge impact.
B. 2:45, 2:40, 2:40, 2:42. Felt great to finally run outside! Subbed 20 elevated ring rows for rope climbs, which were the source of my elbow issues. Oddly, ring rows don’t bother it.
C. Done.
Nice way to warm up!! Congrats on your PR!
A: 225
B: 2:40-2:50 avg. Subbed 30s weakness work for 2 RC. Assault Runner for runs.
C: done
Only my 2nd Day…Hello Invictus Community.
A. 155-185
B. Was 3+ minutes each so I just did 4 rounds, no rope so I did wall walks. Run was on a treadmill.
C. Done. No bands just did the moves.
Today is only day 2 for me. So, I’ll buy some bands.
My gym is in the basement, can I count these stairs as reps ; )
Welcome Lonnie! We are so happy to have you!!
A. Up 235 pounds my elbow little sore stop there. Also did Monday’s back squat up to 360 lb and theyn quick lightweight 10 emom of cleans 95#.
B. RX. finished around 3 minutes 5 seconds each round. I didn’t run real hard.
C. Done
D. 7 minutes of dubs ….. I have a hunch.
A. 125/135/145/155/165/175#
B. 2:55, 2:48, 2:55, 3:00 (subbed out 2 RC…did in this order: 400m Run, 15 deads, 10 cals Ass Bike)
C. Done
A. 155-195
B. 2:44/2:43/2:44/2:48, felt good to get outside
C. Done
A.185/205/225/235/245 245 didn’t feel great, called it there.
B. 2:52/2:58/2:59/2:58
Low back was on fiiiiiyyyyaaaaa!!!
Sitting here trying to find any excuse not to do part C… but I’ve got nothing… so I guess I’ll do it ?
Nice work today Chris – did you end up doing Part C?! 🙂
I did! Haha
A) warmed up to 200# and stayed there for the Sox sets do I could really focus on the tempo, front squats felt great but my push jerk was week. Shoulders are a little fatigued
B) the rain finally slacked off to a drizzle so I decided to run and it felt good! 2:37,2:34,2:34,2:34! Was so consistent very happy with this considering it’s been about three months since I ran. Deadlift in unbroken
D) done
A. 155/165/165/175/185
B. 2:53/2:49/2:48/2:48
C. Done
A. 135/155/165/175/175/175 Still light but not the time to risk lighting up my back again.
B. Short on time and no rope so just did 3 rds of deads at 185×15, 10 dips, 10 ring rows not for time.
A. Up to 135×2 I think. Missed jerk on last one.
B. I really liked this workout but still feeling pretty sluggish today. Climbs felt good, DLs unbroken and runs felt better as they went on. Didn’t focus on time but had about 3min rest each round.
C. Done
Then practiced some pistols and MUs
A. Done. Squats felt easy. Obviously limited by the jerk weight
B. 6 towel pull-ups, 25 cal bike, 15 deadlifts
2:47, 2:36, 2:45, 2:44
Towel pull-ups really challenging on last round. I probably could have gone a little harder on bike, but I was able to go UB on all deadlifts so maybe just the right pace.
Looking forward to spring so I can get back outside and on my rope!
C. Done
Good work Theresa!
Thanks Nichole! I tried to convince my husband we should move to California so we could train in the warm weather year round, he told me I was allowed to turn the heat up higher in the gym haha!! Thought it was worth a try!
lol!!!
DMA DOne
A. Built to 155#
B. Rowed 500m, 3:11,3:10, 3:07,3:14 (all UB)
C. complete
Mobility completed
A)135#(6) Stayed lighter and really focused on maintaining tempo
B)2:41/2:29/2:31/2:28 My legs felt like running today. All runs sub 1:20. DL all UB except first round where I had a mental lapse and went 10-5.
C)Completed
Options for running, it’s raining hard here today…. again????
Oh no Josh!! You can assault bike instead x 25 calories!
A. 155/165/175/185/195/205
B. If I could run …..
3:17/3:23/3:23/3:25 love rope climbs!!! All deadlifts fast and UB
C. Done
Is the tempo 3sec down/2sec in the hole/1sec up/1sec at top?
Yes Chris