Please go by feel today. Some of you may feel great and complete the entire day of training. Others may need some more time to recover. Whatever the case may be, go by feel today.
If you are re-doing 17.4 then please follow the warm-up posted on March 17, 2017.
Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Two sets of:
Russian Baby Makers x 10 reps
Banded Air Squats x 10 reps
A.
Front Squat:
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 80%
Rest 2 minutes
B.
Every 2 minutes, for 8 minutes, complete:
Clean Pull + Clean
and then …
Every 2 minutes, for 8 minutes, complete:
Clean x 1 rep
Build in weight over the course of the 8 sets, focusing on mechanics.
C.
35-54:
Three rounds for time of:
Muscle-Up x 6 reps
Overhead Squat x 12 reps (95/65 lbs)
Box Jump x 18 reps (24/20″)
55+:
Three rounds for time of:
Muscle-Up x 4 reps/4 Ring-Dips
Overhead Squat x 12 reps (65/45 lbs)
Box Jump x 18 reps (24/20″; step ups allowed)
A. Front squat felt pretty good 30,34,40,44kgs
B. Opted into a clean & jerk routine with the team, didn’t feel great. Built to 45kgs
C. 5RFT (with team similar routine) 5 C+J (30kg) 10 pull ups 15 box jumps 200m row. Did it in 20:05mins
Added in some level one gymnastics stuff at the end from session one, need to work on my pull ups!
17.4 for the first time … been really sick the past 2 weeks. 171 reps. Got no repped 4-5 times on the hspu. Last year didn’t make it out of the row so I’m happy just wish I would start feeling 100% physically. Kudos to the invictus team. I have learned so much in just 2 months and made significant improvements. Wish I would have joined a long time ago!!!
Did 17.4.
Warm-up as Rx on 17 March, worked very well.
Got 182 reps, last year 174 reps. Got off the rower at 10:00, last year 11:3something…Underestimated the Hspu’s big time! Had 3 min’s and only managed 17! Thought I would do much better, BUT I’m not re-doing it. Will feed of the experience and come back stronger in 2018.
Mobility Done
A. 72-77-85-90kg
B. Built up to 90kg
C. 7:49
Feeling good!
Solid training day Ben!
A. 185,205,215,230
B. 135,155,185,195F clean, 195, 185 worked on mechanics
C. 7:09 scaled OHS to 45lb, step ups, MU 4UB, 4UB, 3/1
Still kinda tired from 17.4 on Saturday finished with 192 reps
Mobility done
A.145-155-165-180#
B1. 145-155-165-175#
B2. 185-195-200-205#(m)
C. 5:54. Went unbroken on 1st 2 rounds and then 3/2/1.
Setting that bar high Cheryl – great work!
Thanks Nichole!
Did 17.4 today. 201 for me. 32 rep improvement over 16.4. HSPU Programing and drills are a big reason why.
Happy with my effort I moved on to the days work
A- 225/249/260/275
B1-185/-95/205/215
B2-225/235/245/255
C. MU’s 3-3 then 2-2-2 and 2-2-2
OHS UB
BJ’s done.
Just moved through this for completion today.
Redid 17.4, did way worse. The deadlift killed me, but every thing else was great, but too late. Had I had this strategy on Friday, I would have killed this workout (my DL was faster). DL took like 8 min today WB: 20, 18, 17 ub great strategy, thank you Nicole! Row: 2:45? (off the rower with 55 seconds left, & 2:43 on Friday) HSPU: (6 today, 15 on Friday) Changed hand position today thanks to Video by Hunter Britt on HSPU. Would have killed these on friday if I had the info on Friday. What I learned: 1. WB… Read more »
So great to see you learning so much – this will just further your progress Ian! So happy to have you in this community!
DMA: done Then I had: A. Back squat 10.10.10.10 building B. 10 minute EMOM 20 shoulder taps 20 hollow rocks C. 12.9.6 Thrusters @ 75# 50 DUs after each set A. 130/140/150/160. I haven’t had high rep back squats in a while, so this was great to do. B. Done. Felt good and strong. C. Time: 5:15. Turns out I did this as a test about a year ago and it took me almost 8 minutes! So that’s a good improvement. 🙂 I don’t have an athletic background AT ALL so building my engine is a process, for sure. Afterwards,… Read more »
Fantastic Miki! Great work today and really fast time on C! Super happy to have you with us 🙂
Awww…I’m really happy to be here. 🙂
I was unable to 17.4 on Thurs, so I did it today. A year later, added 14 reps on to last years score. Just back from knee surgery 8-9 weeks ago, wondering how I would have done if not for the 3 week layoff. Still feeling pretty good about it.
great improvement!
That is awesome Gary!!!!!
Thanks Nichole! Ready for 17.5….thinking double unders…and a unwelcome revisit of dumb bells, Dumb bell thrusters. Just my prediction.
A. 71.5kg/77kg/82.5kg/88kg
B. 50kg/60kg/70kg/75kg
80kg/85kg/87.5kg/90kg
I have not done full cleans for over 18 months. Definitely not on point at all.
C. 9.38 (MU all unbroken) Man I suck at overhead squats.
Good work on keeping the MU ub!
Gymnastics check, Barbell ummm not so much
Redid 17.4 and did 10 reps worse. The DL kill me. I thought I would do sets of 5 and I must have taken to long of breaks. Anyway I improved 1 rep over last year 175 VS 174. On to 17.5
i’d take the improvement. It’s a tiring workout. I am still not recovered from Friday’s attempt. I definitely didn’t want to repeat this one!
Mobility done
A. Done as Rx
B1. 155/165/175/185
B2. 195/205/215/225
C. 9:28 (MU 3/3, 3/2/1, 2/2/2)
totally misread the clean portion but was short on time so I condensed to every minute instead of every 2 min and stayed with clean pull +clean. 145,175,185,195,205,215,225,235 these felt good. no time for the wod today.
No time to think with every 60 seconds, just move!
exactly no time to think yourself out of the lift
Cleans didnt feel great today:
A. 100, 112.5, 120, 130kg
B1. 90,100,110,120kg
B2. 120, 125, 125, 125kg
C. 6:34 Again MU let me down. first set UB, then 3+1+1+1, and 3+1+1+1
Still blazing fast on that workout – that is a solid time Rob
thanks, but not satisfied with the MU. I have good shoulder mobility but am so tight in the MU kip. I don’t feel like I get enough back swing. Need some help I think 🙁
Send me a video of you doing muscle ups (nichole@invictusathlete.com)
thank you for taking a look. I’ve sent a video from last week. i hope that it arrives. it was quite large.
I did!! I also sent it to our gymnastics coach so I am waiting for his feedback as well
That’s awesome. Thank you. Not really got any better in the past year
A. done
B went of 250 1RM was a guest was 2 light went up to 200.
C worked up to 175
D 155 165 175 175
E. 15.09 did band assisted strict MU as there was no room to lip either way would of needed assist. But did whole OHS at 95Lbs was happy with that. Sets of 4,5 or 6 most of the workout.
Last week of the open and can’t wait for next year already.
A. 160, 171.5, 185, 205 lbs
B1. 165, 75, 185, 195
B2. 195, 197.5, 200, 200
C. subbed 6 x (2 x PU/2 x Ring dip) for MU and had to sub 95lbs FS for OHS (shoulder can’t handle OHS).
13:39. I sub so much, I’m not sure if I’m even doing the workout.
Hey Stacey – message me if you ever want suggestions on how to tailor the workout! nichole@invictusathlete.com
Nichole – Thanks! The workouts aren’t posted until 2300 eastern and I start my workout at 0600. I’ll just have to use the past suggestions to future workouts! I’ll make it work. I’m really enjoying the program. I have torn cartilage in both hips from bad airborne landings and my hips haven’t felt this good in several years. The prep/activation/warm-up has been very beneficial to me. Thanks!
I am so glad the hips are feeling better – that is awesome Stacey!
A. 185,195,205,225
B1. 135,155,185×2
B2. 205×2, 215×2
C. Got suckerd into doing class Metcon
3 RDS
25 GHDSU
50ft FR Walking Lunge 135lb
25 step Down Box Jumps 24″
12:15
Mobility done ??
A :
Front Squat : 55/57/60/64 kg ( felt a bit easy)
B : clean pull and clean – up to 65 kg
1 x clean – new pr 75 kg – tryed 78 kg failed
C : 9:11
Wahoo – great job Tine!!!!!!
Thank you, Nichole !! It Felt easy 🙂
Mobility: done
A: 155, 170, 180, 190
B1: all @ 140
B2: to 185 (started 145)
C: 7:58 (calf on high box muscle-ups trans)