OFF-SEASON
Dynamic Mobility and Activation
Three sets of:
Pec Smash x 45 seconds per side
Wrist Stretch x 30 seconds
Hamstring Floss x 45 seconds per side
and then . . .
Two sets of:
Reach Thrus x 10 reps
Banded Overhead/Horizontal Pulls x 10 reps each
Cross Over Symmetry x 8-10 reps
A.
Every 90 seconds, for 15 minutes, complete:
Jerk x 1 @ 85% (focus on mechanics)
Build over the course of the 10 sets
B.
In 20 minutes build to today’s Heavy Deadlift Single
C.
Every 4 minutes, for 20 minutes, complete:
Assault Bike x 20/15 calories
Pull-Ups x 15 reps
Compare times to May 4th.
D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Chinese Plank Hold (facing up) x 60 seconds
Rest 45 seconds
GAMES PREP
SESSION ONE
A.
Take 5 minutes to draw out your jerk footwork
and then . . .
Every minute, on the minute, for 5 minutes:
Tall Jerk x 1 rep
and then . . .
Every two minutes, for 16 minutes (8 sets), complete:
Behind the Neck Jerk x 1
*Use blocks; try to increase the load 3-5% from last week.
B.
40-54:
Three sets, not for time, of:
50 Double-Unders
10 Alternating Dumbbell Squat Snatches (55/35 lbs)
8/6 Bar Muscle-Ups
55+:
Three sets, not for time, of:
50 Double-Unders
10 Alternating Dumbbell Squat Snatches (35/25 lbs)
8/6 Chest-to-Bar Pull-Ups
C.
Four sets of:
Bamboo Press x 6-8 reps
Rest as needed
Supinated Grip Barbell Rows x 8-10 reps
Rest as needed
SESSION TWO
Take the afternoon off to enjoy just one session today and let your body take some extra rest.
A. BTN jerks to 225, missed 235 a few times, 10# more than last week
B. DUs and Bar MU practice.
Off Season
A: 205/215/225/235/245/255/265/275/285/f300
B: 365 for 5 Singles wasn’t feeling much more
C: 20c row + 15 pullups no bike available did it all unroken, not sure if the row was easier. Fun workout
D: Done
Off Season
M&A Done
A. Built to 175#
B. 325# NEW PR by 2lbs!
C. 2:08, 2:01, 1,:54, 1:46, 1:41
D. DOne
Off-Season
Running late last night, no mobility.
A. Worked up to 95KG, tried for a 100KG PR but missed, getting close though.
B. Worked up to 145KG, tried for a 150KG PR but no go here either.
C. Done, didn’t keep track of times, varied around 2 to 3 min each round. AB did me in, I’m good for about a 10 cal sprint then drop off drastically, so the last 10 seem to take forever. Pull-ups UB but took at least 20 sec breaks after the AB.
D. Skipped, was late and time to go home.
Games Prep:
Flew the red eye flight to Portland and then drove to Eugene, trained at my old box ECF in the afternoon with my good friends Leticia and Lindsey. It wasn’t exactly the best of training days considering, but we definitely moved and got a sweat on!
A. 55-75-85-95-105# tall jerk
125-185# behind the neck jerk (kept it lighter today)
B. Done – DB squat snatch are definitely one of my least favorite movements, just feel so awkward. Bar mu one of my favorites!
C. Done
Loved seeing you Cheryl!!!
A. Strict Presses instead: 5 x 5 @ 125
B. Done : 65 lb. PS
C. done: and some extra core work
P.M.
Moderate running on treadmill
12 min EMON of 10 HSPU (kipping)
10 sets Ring Dips
I got to workout with Cheryl Brost today ?….
Offseason A. 155# for all 10
Games B. Done with 4 BMU/round
Offseason D. Done
Lots of chatting…done 🙂
How FUN!
Off Season
M&A done
A. Built to #135 then dropped back to 85% @ #130-Felt good
B. #245 couldn’t even lift #250 off of the ground today and 1 RM is #270-
C. Did EMOM 10 min 5 pull-ups stayed on the bar
D. done
Having nerve issues in my leg-Knee has healed-Decided to work on pull-ups since the bike aggravated it yesterday.
Glad rest day is tomorrow…
Nerve issues is no joke – what happened?
I will send you an email
Offseason.
DMA done.
A. Up to 125#. Last week 115#.
B. 135/185/215/245/265/285/290 and a new (5#) PR!
C. Subbed rower. 2:22/2:28/2:31/2:28/2:24.
D. No time.
Awesome job Rodney!
AM- Invictus Aerobic Threshold Workout (3.5 miles)
Off-Season
Mob/Act done
A. 185/185/215/215/225/225/225/235/235/245 (Superset as strict as possible MU)
B. 225/245/265/285/315/355/375/395/405/415
C. No Bike, sub row all 4 sets sub1:40
D. Done
Art, what’s the “Invictus Aerobic Threshiold Workout”? Is that the “Endurance” Program? If so, what is the program like? Thanks.
Yes it is the endurance program. There a 3 sessions programmed per week. You can do one or all three, just spread them out over the week and separate them by at least 4 hours from your regular programming. They fit any level. It is working well for me and my schedule to do one on Monday, Wednesday, and Saturday.
I did 3 rounds NFT
50 DUS and 10 strict HSPU
then every 4 min for 5 rounds:
30 cal on bike 10 GHDs
let the body rest a little but still got the heart rate up
Btw, I think that the bike/pullup workout was on May 6, not on May 4
Oh thank you Terrance!
Off season
A. worked up to 170 lbs
B. 295 lbs (back not feeling right… so didn’t go too heavy)
C. 1:22, 1:22, 1:32, 1:34, 1:45
D. Done
Fast!
Off Season
A. Worked up to 150#
B. 265#
C. (sub 200m run for bike) 1:45/1:18/1:19/1:18/1:17
D. Done 🙂
Nice work Jaime
Mobility
A. 185-245. 10# less than last week. Kept missing and arms/shoulders feeling weaker this time.
B. DUs, 50# db snatch, practiced ring MUs.
C. Push press 2 53# kb on the bamboo bar. 115# sup. barbell curl
Took yesterday off cause of work and still very sore. Need a recovery day!! Have a good one everyone!
Happy Thursday recovery day!
Off season(yesterday’s workout)
A.done, shspu went 8/8/7/6/6
B. Up to 265-10#pr
C.step ups@145@20″& sup. pull ups x3@35/45/45
D. 257 cal 6.5 miles
Nice Jay!
Nice PR!
GP
A. 8 sets BNJ -worked up to 135# (10# PR)
B. Done w/ band assisted BMU, of sure on the squat snatch movement – mostly just snatch
C. 4 sets seated DB shoulder press 8 @ 20#, rows 10 @ 65#
Session 2 (4:00pm) – wanted to get used to running in the heat and our last hot day here for a while (87 but dry heat) so ran – 4 miles – 30:40 (7:39 avg) 5k split 23:51
Awesome job Kim!!
Thanks. I’ve finally learned to like the barbell and not be afraid of it.
Off season
A: built up to 225lb
B: built to 441lb which is a 16lb PR!
C: 1:23/1:30/1:51/2:01/2:09
SUCKED!!
Wahoo – awesome Theo!
Off Season
Dynamic Mobility and Activation Done
A. I did this wrong again. all sets 125 #
B. 135/185/215/235/265/275/290f maybe next time
C. 1:26 (:06 seconds faster) 1:22 (:23 seconds faster) 1:28 ( :22 seconds faster) 1:31 (:12 seconds faster) 1:32 (:14 seconds faster)
D. Accessory work done
Bikram Hot yoga
Off Season Mob Done A. Up to 235 (Was a little confused but built over the 10 sets to the 85% mark…think this was the right way) B. Up to 467 (PR is 475….skipped from 467 to 481 and missed…called it a day.) C. 20 Cals on AB + 15 PU :59/:58/:59/:59/1:01 (1:08/1:05/1:05/1:13/1:17 last time. Total of :54 faster. Really pleased with this one…..this time I was deep in a dark pain cave. Kept RPM about 90. All PU were butterfly UB like last time but I seem to have found a good groove for speeding these up. About a… Read more »
Super fast! Geez! After the workout I just laid on the floor and died. LOL
Thanks Tracy. I was right there with you. I was cross eyed for about an hour afterwards! ?
Awesome Job!!!
Thanks Ian!
Sweet Mike!!!!