PROGRAM NOTES
– On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.
(2) You performed the Open event on Friday and Sunday. If this is you, follow Saturday’s workout – the one you missed because you were resting up to repeat the Open on Sunday.
(3) You were “one and done” with the Open on Friday, or don’t really care how you rank in the Open. If this is you, perform the following…but listen to your body! If you’re sore or tight anywhere, I would strongly suggest avoiding any movement or loading that could potentially exacerbate the issue.
Workout of the Day
Mobility and Activation
Three sets of:
Prone PVC Pipe Pass Thrus x 10-12 reps
Band Distracted Samson Stretch x 30 seconds per side
Sotts Press x 3-5 reps
A.
Every 2 minutes, for 10 minutes (5 sets), complete:
2-3 Front Squats @ 75-80%
2-3 Bar Muscle-Ups
Move to bar muscle-ups as soon as you have racked the barbell from your front squat.
B.
Every 90 seconds, for 15 minutes (10 sets), complete:
Mid Thigh Snatch + Snatch from 2″ below the knee
Build to today’s heavy, based on feel and mechanics.
C.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters
Burpees over the barbell
40-54:
95 lbs/65 lbs
55+: 65 lbs/45 lbs
This should be a sprint! Attack it and don’t leave anything in the tank when you’re finished.
Did this one today too (Tuesday). Redid 15.4 yesterday.
Mob and Act. done
A. Did an EMOM with class, except did one bar MU first min and one front squat (135) second minute for 20 minutes.
B. Just used bar, shoulders so tired.
C. 7:35 – how did my legs get so heavy, I could hardly jump!
Did this workout today
A. Complete. FSx3@205 BMUx3
B. Up to 155
C. 6:24. Thrusters and burpee combo always a gasser
Did this one today
A. Skipped (was squatting yesterday)
B. Up to 55kg. I still felt Sunday run+lunges session in my legs and lower back.
C. 5:50…. awful combination but I like these sprints a lot:)
Two more attempts with one more successful than the other but neither great shakes. Monday was also not a good movement disorder day and I`d like to say that maybe that`s why I couldn`t crawl into the 40`s but but that`s not really the case.
Sunday, 31
Monday, 28
The saga of 15.4…as a taller and heavier female athlete… Fri-22 awful reps/realized after standing at the wall for 7:54 my hands were not in the appropriate tripod position. Sat-36 reps/much better, hands fixed, but took too long between singles. Sun-46 reps and 1 roll of k-tap later had it all dialed in. Hands perfect, a great kip, a coach watching the clock and timing my singles for adequate recovery. I was very happy and feel I could not have run it any better. P.S. Had zero problems with the ‘line’ all weekend-watched many struggle with this. Went off feel… Read more »
Redid 15.4 3rd time just for fun. got 49 5 less than 2dn
A. 175FS plus one bar MU w/bands every round. First time got 5
B. skipped
C. 6:44
15.4 results, second go: 98 reps and 7:15 tiebreaker score. This is six more reps than first go on Friday
15.4 today, 2nd time around. Got 65 reps. Currently ranked 89th (north central) in the region and 899th worldwide. Both happy and humbled it was my best.
(10 mins later…)
A. 225lbs 3 bar MU’s
B. 155# across
C. 11:09
15.5 40-45 NorCal 58 reps.
15.4 90 Reps.
Looking good in leader board. You can get through qualifier, I want to cheer you in Carson.
Thanks Olli! Fighting hard brother.
93. I am proud to be in same community. I hope I see you in May cycle? I am recovering from serious chin surgery but I be there on 4th. I can’t squat heavy until June, same goes for oly but I can row hard and long 🙂
Thanks Olli!. Hope you fully recover man. You’ll see me in May.
Nice. Doctor said in todays control that maybe next week I can start to sweat – three weeks with out sweat and hard training feels like eternity 🙂
15.4 36 reps. Have to work more efficient kipping pretty much just stricts is all I have.
A. 215 x3 x 5
B. 135# today for last set
Did Saturday’s workout tonight:
A. Pistol progressions/reps & L sits
B. 8:14
C. 9:12
D. 9:45, OH walking lunges w/45# plate for all 3 sets
Spent Friday/Saturday on kipping HSPU practice. Did 15.4 on Sunday, 77 reps.
A. 165# FSx2
BMx3
B. Up to 130#
C. 6:19
15.4 first attempt 89. Second attempt 102. Hspu my strength, cleans my weakness, changed my strategy and slowed down the cleans and went all out on the hspu. Was thankful this programming has us doing so many strict because kipping felt like cheating!
I’m in Bend skiing this week with my family. Will hit a few workouts there. Only one more to go! I’m slowly working my way back up the leaderboard, thank you Invictus!
Nice job!
Did mainsite WOD (which was gym WOD today)
Metcon (Time)
For time: 70lb/50lb
dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent
24:07 Rx
Flipped a com on doing 15.4 again, heads yes, tails no. It was tails. I would have rather done 15.4 again.
Mobility. Complete #85 on sotts press
A. #190 x3 all rounds, 3 bar m.u. each round all unbroken
B. This one kicked my ass. Got to #143 on the 6th set & failed 7, & 8, got 9 & 10
C. I like ve thrusters . 😉 NOT, 8:21 Rx
Question, what is a good target heart rate during the thruster workout. I felt gassed
A) 3/2 #255
B) work to 185
C) 6:39
Saturdays.
A: Done
B: 9:24
C: 10:15
D: 9:50
15.4 repeat. 54 Friday 64 today. Super excited. HSPU were way better today.
15.4 I repeated today and I got the 70 reps I wanted ….although some no reps …