Dynamic Mobility, Activation and Warm-Up
Spend 60 seconds in a butterfly stretch
Straight into …
DROM Series x 4 repetitions per movement
and then …
Barbell Warm-Up (use an empty barbell and focus on positioning)
Two sets of:
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
3 Hang Clean
3 Push-Press
3 Clean & Jerks
Clean & Jerk Progressions
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Jerk Dip + Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Power Clean
*Sets 3-4 = @ 85% of 1-RM Power Clean (50+: 82.5% of 1-RM Power Clean)
*Sets 5-6 = @ 90% of 1-RM Power Clean (50+: 85% of 1-RM Power Clean)
(Perform a power clean, perform a jerk dip, then perform a jerk)
Conditioning
For time:
4 Thrusters
1 Rope Climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climbs
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 75/55 lbs
Time Cap: 10:00
Accessory Work
Three sets of:
Good Mornings x 3-4 reps @ 3011 (slightly heavier load than last week)
Rest 30 seconds
Strict Pull-Ups x 6-10 reps @ 2111*
Rest 60 seconds
*Use a band for assistance if needed
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Three Sets of:
Close Grip Bench Press x 5 reps @ 77.5%
Rest 2 minutes
followed by…
Three Sets of:
Incline Bench Press x 5 reps
Rest 2-3 minutes
B.
Two Sets of:
Single Arm DB Row x 12 reps each side
Rest 30 seconds
Med Ball Chest Passes x 12 reps against wall
Rest 30 seconds
DB Lateral Raises x 12 reps
Rest 30 seconds
Mobility/Activation/Warm Up-Done. I am really seeing a difference in certain lifting movements from the mobility work that is prescribed. The DROM series really helps.
C&J Progression: Sets 1&2: 200lbs
Sets 3&4: 210lbs
Sets 5&6: 220lbs
Conditioning: 2:58-All Thrusters unbroken except last set. 8/4
Accessory Work:Done
Bench: A.)Close Grip Bench-205lbs
Incline Bench-185lbs
B.)Done
Did a 40min wod with a friend yesterday and choose Tuesday program today
PC and dip and jerk: 68-68-72-72-76-76kg
Bench 55-59-59kg
Incline bench 40-45-45kg
Conditioning: time 5:05
Accessory
GM at 40-45-45kg PU 8-8-6
DB row, medball passes and DB raises Done
WOD 3:41 Subbed 3 for 1 towel pull ups for rope climbs.
(One day behind)
A.220,220,235,235,250,250xmissed
Wod 2:53 I think this was a 1 min PR with a pulled forearm however I can’t find my old score from April.
Thrusters unbroken
Forgot to post yesterday:
PC and Jerk up to 160 last set
4 something on workout. Hated this one in the qualifier and still don’t like it. ?
Hip thrusters to 205 with strict pull-ups.
Close grip bench at 120
Incline at 105
DMA Done
PC-Dip-Jerk 195, 210, 220
Thruster Rope Climb 2:41 135# slide rope pulls on pull up bar
AW 145# GM 6 PU
CG Bench 205 Across
Incline Bench 185
AW Done
So fast Dereck, great job!
DMAW done + 1 set of my shoulder rehab/prehab C&J 52-59 kg, will upload a couple of clips later AGOQ 18.1 Scaled to towel pull-ups (1 rope climb=3 towel pull-ups), 5:11 min. Thrusters in sets of 4. Good mornings at 43 kg for 4 reps (not sure I do those correct, will upload short clip) and sPU 7 reps each set Additional: A. Close grip bench presses at 46 kg, felt good and Incline bench presses at 40 kg, felt good. B. 15 kg DB for the row, 14 lbs for the chest passes and 4 kg DBs for the… Read more »
Fun day Marie!
C&J progression up to 54 kg
Conditioning: 3:40
GM at 20 kg
PU did negatives–the strict pull up was hurting my shoulder.
Close grip bench @ 40kg
Incline @35kg
Row with the #35 DB
Any other movements bother your shoulder Kelly?
Mostly OH pulling. Shrugging my shoulder hurts too. I’m going to see if I can’t get it worked on this weekend. Thanks for asking.
You are welcome Kelly!
Back to the program after Saturday’s comp. My partner and I placed 2nd in our master’s division “Senior” division (haha) – combined age 95+. (Felt like I should have had my AARP card for check-in!) Needed an extra day of rest yesterday and had a chiro visit and massage on the schedule instead. DMA & warm-up done C&J Progressions – 2×100# / 2×103# / 2×106# Conditioning (50-54) – 5:23. Slight improvement from 5:41 in 2018 despite a total screw up on the first rope climb in the last set (just couldn’t get my footing and had to start over after… Read more »
Awesome job Silke and congratulations on the 2nd place!!
Pretty tired today.
Cleans at 132/140/145/148 ( missed twice) 90%
Knee was too tight to do thrusters so decided to skip wod because I just felt tired
Good mornings at 75 lb
6-8 strict pull up
Close grip bench 110
Incline bench with 35 lb db
Going to rest tomorrow
Hope the knee is feeling better today!
Clean & Jerk: 165/175/185
Conditioning: 3:18
Close grip bench:185#
Incline: 145#
Great work Bret!
Dma) done
Clean and jerks
215,215,225,225,245,255
Conditioning
3:14 thrusters unbroken. Not for sure what my last time was but I believe I improved
Accessory
135( dropped 20# in weight to work on form)
8pull ups
Additional
Close grip 245
Incline 215
Skipped the rest
Awesome job doing those thrusters unbroken!
Afternoon workout ? I am a morning person
75#, 80#, 85#,
4:31 towel pull ups 55 lbs
55# good mornings strict pull ups blue band
Bench 90# incline 75#
Good job Andrea!!
Mixed IM and coaches’ training today: DMA done! Clean & Jerks: 125/130/135. Felt good. 🙂 Close Grip BP: 3×5@ 100 then: 3 rep power clean tng: build to a heavy over 8 rounds, E2mom 75/85/95/105/115/125/135/145 all TNG. 🙂 Conditioning: 3 rounds, work for 4 mins + 1 min rest: 30 wb 15 hang power clean @ 75 run 100m I scored 700 m. I clearly need to practice wb + running, bc I could barely run today! It was more like a shuffle. ? Then I did yesterday’s additional bike conditioning (since I clearly need more conditioning!) 12 cals started… Read more »
Great job Miki!!!
Thanks, Nichole!! 🙂
One day behind
Snatch press 65,85,105
Tall snatch 95,115,135,145
P snatch 140,150,155,160,170,175 felt strong
Squats felt light today finally
250,265,285,305,325 then 325 tempo +2
Row burpees
2:10,2:11,2:15, 2:22
Row was 1:35 to 1:39. Last set my legs were so heavy
Great times on that conditioning piece Domenick!
Thank you, by any chance do you know of the date of the last time we did this thruster/RC Wod ?
April 20, 2018 https://invictusfitness.com/masters-program/april-20-2018-masters-qualifier-program/
I thought we did this workout a few months ago this link is 2018, I can’t remember that date
Sorry, I linked to the wrong one! We did it on April 2, 2019 with less progressions: https://invictusfitness.com/masters-program/april-2-2019-masters-program/
DMA done
Power cleans, dip, jerk 52.5, 55, 57.5kg
Met con done 42.5kg (tough)
Nice job doing those heavy thrusters!
Jerk 220-250
Conditioning: 2:56
Accessory: 115//6’s
DMA done
Then did crossover symmetry and mashed shoulder
A. 135/140/145/145/150/150
B. Rope wasn’t 15’ so did yesterday’s row/burpee wod
Times: 3:02/2:57/2:59/2:56. Pretty sure difference was all in the row
Still consistent though Vivian!
A. 115/120/125
B. Metcon 4:19
Mile run cool down/ab work
I did not do the jerk dip or the jerks. Instead I used the percentages & did 2 power cleans in the same time frame. 140#-140#-150#-150#-160#-160#. For the conditioning, I did 115# front squats instead of thrusters. Also, my rope climbs went 2-3-3 because we only have a 12’ rope. My time was 3:45.
Solid time Sarah!