Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Band Assisted Lat Stretch x 45 seconds per side (drop to one knee for an added stretch)
Squat Rocks x 60 seconds
Band Assisted Ankle Pulse x 45 seconds per side
At the 5:00 mark, complete:
Two sets of:
T-Spine Pulse on bench x 30 seconds
Rest 30 seconds
At the 7:00 mark, complete:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every 90 seconds, for 3 minutes (2 sets):
Press in Clean (Sots Press)
x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70%
C.
“Speed Demon”
For time:
Row 40 calories
Thrusters x 30 reps
Burpees over the Barbell x 20 reps
35-49:
115/75 lbs
50-54:
95/65 lbs
55+:
75/55 lbs
Note:
This is a classic workout that we have tested twice last year and will test today. The last time you guys did this was November 7th so make sure to look back and see what your time was!
D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Chest-to-Bar Pull-Ups x 4-6 reps
Minute 2 – Wall Slides x 10 reps
Minute 3 – Prone Plank Hold x 45 seconds
Optional Session (Best performed 3-4 hours between sessions. Only add this session if if your schedule allows you to do a double session or do this session instead of Part C if your focus is not on the Open).
Three sets of:
Harness Bear Crawl x 40 meters with max weight
Rest 2 minutes
Followed by …
Every minute, on the minute, for 5 minutes:
Ab Wheel Roll Outs x 5 reps
Rear Delt Raises x 5 reps
Followed by …
400 Meter Sandbag Carry
A. Press in Clean (Sots Press) x 5 reps – somehow more difficult for me today, so pressed just the bar. Clean Grip Overhead Squat x 5 reps – 20kg/25kg/35kg B. Snatch x 1 rep – 1RM 58kg. 35kg failed, really. 35kg x3 40kg 40kg failed 40kg failed 40kg x7 Ended up making it up to as if did not fail a rep. C. Did the Invictus Endurance WOD here, For Times: 1 Mile Run – 7:42.2 Rest 3 minutes 800 Meter Run – 3:35.6 Rest 2 Minutes 800 meter run – 3:51.6 Rest 3 Minutes 800 Meter Run – 3:44.4… Read more »
Film your snatches next time so I can take a look at them!
A1 15/35/35
A2 35/35/45
B 3@75/4@85/3@95
C 6:21 thrusters 10/10/5/5
Didn’t do in November…felt slow
D done
A. Done with 35# bar on both but for the first time was able to move my hands inside the rings for the clean grip OH Squat.
B. Awkward KG conversions…68/74/79
C. Time was a bit off because I had to walk a distance between the movements and used a 70 lb due to availability. 8:29
D. Done
DMA – done A1 – 35# A2 – 55/65/70# B – 3×57# / 3×62# / 4×67# C (50-54) – 6:38 – row started at above 1000 and went down to just above 900 by the last few calories (didn’t look at time). Stuck with my game plan of breaking up the thrusters 15-8-7, but took longer breaks than I would have wanted to. Burpees were sloooww (used new standard). This is the first time I’ve done this. If I did it again, I would maybe slow the row down a bit and see if that would speed up the thrusters… Read more »
Great assessment after the workout Silke!
A1, A2. Stayed with bar
B. Did make a successful snatch for 135.
C. No pr today. 20 sec longer. Nov. 6:14, today 6:34
D. Finish at work.
C. Speed Demon first time doing this one I ?
5:11 Row time 40 cals 1:54 Thrusters 15/8/7 lateral Burpees
A1) 75#, felt good this week, went up 10# from last week A2)116,135,145. This is also feeling much better, went up 10# heavier than last week. B) set1-3/ 135,135,145 Set4-7/ 145,145,155,155 Set 8-10/ 165,165,175 C) Nov 7th time was 5:26 Today was 5:15, cut 11 seconds off my original time. I was happy with this, I wish I could be just a little faster in burpees Row was 1:35 thrusters was 15,8,7 D) 6 reps each round Extra WOD : 9min AMRAP 3 hang power snatch @115 12ghd 6 hang power snatch 12ghd 9 hang power snatch…….. Finished the set… Read more »
Great job Joshua!
warm up_. awesome -love it!!
A1). press: 33 lbs, 38,
A2) CG/OHS: 63 lbs, 68
B) 63 lbs,70,73
C). 6:41 ( 3 mins better than last) Rxd
R.3:48
thrusters 10,10,10
burpees -unbroken slow but kept moving,..,
Keep doing those wall slides in your warm ups/cool downs on days that are shoulder heavy!
Nicole; ok I def will thank you! XO
A and D definitely expose my lack of shoulder mobility
A. Empty 45# bar on both
B. 135-165
C. 4:36. 8 seconds slower than last time
Row-1:35
Thrusters 14/8/8
D. Complete
A. Up to 75 and 95
B. Felt good, no misses.90/95/100
C. First time trying this workout and I was not happy with my time on this. But at the end of the day I realized I did burpees over the ERG and not he barbell. Those definitely take me longer and I’m so mad I messed that up!
Time was 6:53
Row about 2:35ish and thrusters 15/8/7 but slllllowwww
D. Done
Optional done minus the bag carry but added rope pulls.
Yes, that definitely makes it longer!!
A. Sotts 45, OHS 75, 85, 95
B. 75, 85, 95
C. 5:30. Unbroken thrusters and burpees. I paced the row and pushed pretty hard on the thrusters and burpees.
D. Completed with strict low neck to bar…
Great work Beth!
Wow – very fast!
Thank you, Silke! Gotta do well on the ones that play to your strengths.
A. Regular OHS triples up to 145
B. 135
C. 5:07 (95#) vs. 5:05 in November. A little slower on the row, 1:56 vs. 1:51
A. 85. /. 200 down 5
B. 120, 130,140 felt great
C.
Mobility done
A1. 65-75#
A2. 105-115-125# these were more challenging today
B. 105-110-115# these felt good
C. 5:08 ouch (2:15 row, 18/12, 1:06 for burpees….feel like mechanics on thrusters need to be better…Bar felt heavy in front like it’s pulling me forward). Didn’t do this in November since I was injured but in August my time was 4:57)
D. Done
Not too bad coming off being sick!
Nicole
I felt that way too on the thrusters… what can I do to improve that?
Focus on speed out of the hole. Check out this article I wrote a while ago on thrusters: https://invictusfitness.com/competitors/blog/thrusters-best-friend/
Nicole! wow that was a very informative and helpful article!! thank you!!! <3
Yeah, you make a valid point there! Thanks!
A. Subbed strict press for sots. Right shoulder needs some TLC
B. 30/32.5/35 felt good. Struggle with snatches due shoulder but getting better.
C. 7:01 subbed 15kg DB thrusters and burpees over the tower. Thrusters were 10/10/10, quads burned in that one.
D. SC2B 6/round
A1 Done with 45 lb bar A2 45/65/65 I was extremely tight. Had to work very hard to loosen up and get into position. Finally opened up (as much as possible) B. 135 x 10 First time snatching since early December. It felt like I forgot how to snatch. Every rep I remembered an important point! C.4:34 8 seconds slower than November but happy considering the circumstances. Came out a bit harder than last time on the rower so broke up thrusters 8/7/7/8 D. Done 6 pull-ups, 3x 2 minute planks E. Optional extra ab wheel plus rear delt amrap… Read more »
Short day today.
A – skip. OH mobility drills instead.
B – Power Snatch singles up to 155.
C – 5:56. Thrusters ate me up again. Sped up on Burpees. 6:07 back in July. Didn’t do in November.
D – Skipped. Had to head to airport. Flying to St. Louis tonight.
Mobility done
Skipped A and B
C: 2:23 on the rower, 1:43 for the thrusters 3x10reps, burpees 2:08 total time 6:14
D: did yesterdays AB 15 cal every 90 sec for 10 rounds. Did all the rounds between 53-57 sec
A. Barbell sot press
Worked up to 115 clean grip ohs
B. 105lbs 115lbs and last set at 125lbs
C. M35. 8:51 everything went well except thrusters mobility isn’t good enough to keep the bar up in the front rack position so my wrist and shoulders burn out quick
D. Done
A&B) will do this later and will come back and edit my post with loads
C) 7:35 RX. Not faster. 15 seconds slower. My legs gave out on the burpees.
Got talked into doing a team of 3 workout. I did that this morning after “C” since I need to work on my engine a bit. It was a chipper and I had to finish with 10 power snatches at 85lbs, so I did get some Snatch work at in 70% this morning. They felt a lot better than I was expecting!