March 14, 2015 – Masters Program

*Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 15.3 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.

Workout of the Day

online pharmacy buy zovirax online with best prices today in the USA

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – 2-3 Pronated-Grip Strict Weighted Pull-Ups
Even Minutes – 6 Deadlifts @ 60% of 1-RM

B.
Five sets for times of:
Row 600/500 Meters
6 Power Cleans
8 Burpee Box Step-Overs with Dumbbells
Rest 3-4 minutes
(Alternatively, if you have a friend or training partner to work with, just make it a relay alternating full rounds for time.)

40-44: 205/145 lbs; 55/35 lbs
45-49: 185/135 lbs; 55/35 lbs
50-54: 165/110 lbs; 45/30 lbs
55-59: 145/95 lbs; 45/30 lbs
60+: 135/85 lbs; 35/20 lbs

C.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Hollow Rocks or Holds x 60 seconds
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

Subscribe
Notify me of
guest
31 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Sami Lamppu
Sami Lamppu
March 15, 2015 1:34 pm

A. Done with 8kg dumppel and 110kg in reads
B. 4rounds with 2min rest between sets. Cleans 70kg. Burbee setp overs with 20kg dumppels.
C. Skipped

Mike Papageorge
Mike Papageorge
March 15, 2015 9:00 am

Who thought Wall Balls would be my weakness? Last night I had an only lifting meet and, after PBing my snatch my left quad decided to pack it in. I was able to power clean + jerk close to my PB (well, it was a PB for a competition) but today my left vastus medialis is more than sore. Something isn’t right.

So my 15.3 may look like 7 muscle ups. I’m not in play for anything this year, so toughing it out isn’t the smart way to go. But sometimes its so hard not to tough it out…

Elissa
Elissa
March 14, 2015 7:17 pm

A. Done, lighter @ 135.
B. 3 sets of 500m row, BBJ step overs. Skipped cleans to protect collar bone.
C. Done
Coached MU’s all morning. So exciting to help with that first one!
Did 15.3 Friday, 162 reps, will redo Monday for more. SO glad we have done Amanda a few times, I had a pace I knew I could work with on MU. Thank you!! 🙂

Judy Aloe
Judy Aloe
March 14, 2015 5:48 pm

I have been working on getting just a single MU. Help!!! Just one

Joe M47
Joe M47
March 14, 2015 5:37 pm

A-10×4@45 and 10×6@260
B-165 and 50, 3:50, 3:55, 3:55-3 rounds only
Went out last night and I’m feeling it today, bad decision but a fun night with the better half.

Sam Adams
Sam Adams
March 14, 2015 5:10 pm

A) 255&35
B) 3:50 slowest 3:25 fastest. first round slowest last fastest
Run/165pc/40db 4 min recovery

Christine Wells NW 45-49
Christine Wells NW 45-49
March 14, 2015 5:08 pm

A. Deads at 155#, PU 26# for 3
B. Cleans at 115#. I did this with a friend and we forgot to look at time. It was taking about 3:30 per round. Those burpees with the DB’s are good!
C. I’ll do this tomorrow, ran out of time.

Perry Siplon (49 5'9" 165)
Perry Siplon (49 5'9" 165)
March 14, 2015 3:36 pm

A. Done. DL 255, pullups w/35#
B. Lightened up w/135# PC, no dbs, BBJO 3:45 rounds w/3mins rest
C. Skipped.

Hoke
Hoke
March 14, 2015 2:10 pm

15.3 (50-54) 257
Really wanted 2 rounds, MU were fine but 2nd round of wall balls were awful and just wiped me out, think I got like 20 no reps which doesn’t help. So far I’ve been one and done but may try this again Monday if I feel up to it.

Ralph Cardin
Ralph Cardin
March 14, 2015 2:00 pm

A. subbed ring rows to focus on C2B work
B. did 2 rounds to get back in the routine since I have not worked out for a week
C. no time

Litsa Olsson
Litsa Olsson
March 14, 2015 1:38 pm

Question please,
If I cannot get one muscle up is it better to scaled or no score as rx?
As best as I can tell either way will leave no chance of advancement, right?
Obviously trying my hardest to get one MU but need to know my plan B.
Thank you!!!

Nichole DeHart
Nichole DeHart
March 14, 2015 3:09 pm
Reply to  Litsa Olsson

Let me look into this Litsa – message me for some feedback about this!

leticiaficek (F, NW, 44)
leticiaficek (F, NW, 44)
March 15, 2015 5:16 pm
Reply to  Litsa Olsson

Litsa – I saw a thread on Facebook where a masters athlete said they asked HQ if they would allow a master that does one WOD scaled to advance given there may not be 200 athletes that go Rx and the response they got from HQ was that they will make a decision on that after the Open is complete. I’d say if you cannot get that MU, get the best scaled score you can and hope HQ changes the policy that’s written about scaled performers cannot advance. Good luck!

Litsa Olsson
Litsa Olsson
March 15, 2015 5:53 pm

Thank you very much for the information!

Sasha Novak
Sasha Novak
March 14, 2015 12:41 pm

Hello Invictus family. Didn’t post anything for a week.
Came home from a job Friday early morning. Did some light Oly lifting in the evening and tonight I hit 15.3, with a tactic in mind of doing all rounds
4/3 MU, 15/15/10/10 WB, and 50/50 DU with as little rest as possible.
So in the end I did 3 rounds + 7MU +50wb +70DU, total of 598 reps.
The best thing is that I know that I could go faster, but I take it.
For things like this the Invictus programing has prepared us!
Thanks Nichole and CJ!

Nichole DeHart
Nichole DeHart
March 14, 2015 3:10 pm
Reply to  Sasha Novak

Awesome work!! That is a great score!

Christine Wells NW 45-49
Christine Wells NW 45-49
March 14, 2015 5:09 pm
Reply to  Sasha Novak

You are on fire!

Olli-Petteri Hallikainen
Olli-Petteri Hallikainen
March 14, 2015 11:13 pm
Reply to  Sasha Novak

That’s a real example for all of us and the kids also!

Sami Lamppu
Sami Lamppu
March 15, 2015 4:12 am
Reply to  Sasha Novak

Wow, What a result!! Gongrats Sasha!

mrdennyf
mrdennyf
March 14, 2015 12:18 pm

15.3. 357 will redo on monday.

Al
Al
March 14, 2015 11:40 am

15.3. 396. Wall balls were brutal and tripped up a little to much on DU’s.

Christine Wells NW 45-49
Christine Wells NW 45-49
March 14, 2015 5:09 pm
Reply to  Al

AWESOME AL, you are absolutely killing these workouts:)

Al
Al
March 16, 2015 8:12 pm

Thanks Christine. The workouts have been pretty favorable for me so far. I am fearing the box jump/row combo that we may see this week. I see you that you took another big leap up the leader board. Way to climb back into it. Awesome work,

Kelly Moore
Kelly Moore
March 15, 2015 10:48 am
Reply to  Al

Thats a great score Al nice work!

Natalie Plotkina
Natalie Plotkina
March 14, 2015 9:31 am

Did 15.3 scaled and had only 626 reps . I was dying ! This was much harder than I anticipated . Plus singles were so hard after doing only du . What’s up with that

Christine Wells NW 45-49
Christine Wells NW 45-49
March 14, 2015 5:10 pm

I was feeling really bad for those in our gym doing the scaled! I bet they can’t walk very well today:)

Daniel Harrsjö
Daniel Harrsjö
March 14, 2015 8:56 am

15.3 today. 383 reps, felt good, wallballs disgusting…
I past 50 wallballs on round 3, that was my goal. Maybe I try this one again on monday with another pace.

Sami Lamppu
Sami Lamppu
March 15, 2015 4:16 am

Great result! You are standing currently at high position in Europe leaderboard rankings:)

Daniel Harrsjö
Daniel Harrsjö
March 16, 2015 1:40 am
Reply to  Sami Lamppu

Hello!
It would be nice to be top 20 in Europe, to sad that the masters cant go to Regionals.

Mike Steckler
Mike Steckler
March 14, 2015 8:29 am

15.3, 224 Rx 40-44. Surprised myself! All the credit goes to Invictus training!

Nichole DeHart
Nichole DeHart
March 14, 2015 9:01 am
Reply to  Mike Steckler

Awesome work Mike!!

Scroll to Top