Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by …
Four sets of:
DB Z-Press x 5 reps
Rest as needed
A.
Every 2 minutes, for 20 minutes, complete (10 sets):
Behind the Neck Push Press + Jerk
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics
Please use blocks
B.
Three sets of:
Single Arm Deadlift x 8 reps per side
Rest 2 minutes
*Set up in a sumo style stance and pull for 8 reps with one arm, then 8 reps with the other arm.
Session Two (Best performed 3-4 hours between sessions)
Dynamic Mobility & Activation
Upper Anerior Chain Opener (Banded Scarecrow)
One set of:
CrossOver Symmetry Pull-Down Drill x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
CrossOver Symmetry Victory Drill x 10 reps
A.
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Speed Swings x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Cast Swing x 1 rep + Pop Swing x 1 rep + Peekaboo Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Box Jump-Up to Low Catch x 4 reps
B.
I.
Complete as many rounds and reps as possible in 4 minutes of:
Power Snatch x 8 reps
Box Jumps x 10 reps (24/20″)
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs; Step-Ups allowed
Rest exactly 4 minutes, and then . . .
II.
Complete as many rounds and reps as possible in 4 minutes of:
Power Snatch x 8 reps
Box Jump x 10 reps (24/20″)
35-49: 115/75 lbs
50-54: 95/65 lbs
55+: 85/55 lbs; Step-Ups allowed
Rest exactly 4 minutes, and then . . .
III.
Complete as many rounds and reps as possible in 8 minutes of:
Push Press x 10 reps
Toes to Bar x 10 reps
Hand-Release Push-Ups x 10 reps
35-54: 95/65 lbs
55+: 65/45 lbs
*Note: I know that many of you are unable to do two sessions a day. If that is the case then choose which portions of the AM and PM session to prioritize and complete in one session.
Mob Done
A. Cannot hold behind neck yet.
B. 53/70/80 KB
All mob Done
A. no swings yet for me
B.3+6/3+4/5+22 Sub 55# power snatch,scale TTB
Also did group WOD 20 min AMRAP
40W walking lunges
40 Sit ups
40 Air squats
400M run. 3 rounds
Done a mash up of the 2 sessions (would have like to have done as programmed but my R calf is still very tight so stayed away from plyo exercises)
A. PP+PJ – Worked up to 82.5kg
B. SA DL – worked up to 57kg (challenging but satisfying)
C. Only done Part 3 of the AMRAP sets and achieved 4 rounds + 3 PP
Excited to see what the next week brings us!
Good call on staying away from bounding movements while you let that calf calm down.
Shorter workout today. Kid’s birthday.
DMA done.
A. Swings done. Thought about getting some BMU work in, but decided to give the shoulders a break.
B.III. 4 rounds. Used 85#. And I got 10 T2B UB. A first. Got progressively worse after that though.
B. Single arm DL’s 95/115/135#. Grip was gen at 135 and those were a struggle.
Delt warm up, openers done
A. Behind neck PP+Split Jerk: 185, 185, 205, 205, 215, 225, 225, 235, 245!!
B. DL 135
BI. 3 rounds 135
BII. 4 rounds 115
BIII. 6 rounds 95
Nice work on your PP + Split Jerk – STRONG!!
I am only strong from the back not from the front rack
245! twins!
I did a lot of different stuff. Since 17.5 my knee has been a little swollen but improving.
1) rowed 2k -7:42- it supposed to be sort of a warm up but that was nearly full speed for me.
2)did some of the MU work
3) did the push press/ jerk EMOM up to 245- probably a PR for push press
7 min EMOM of 7 cals on bike + 7 burpees rest 3 min and repeat
You’re going to have to change your profile age! Can’t keep saying you’re 49 anymore!
https://www.youtube.com/watch?v=M9tyjAFm67k
smart arse!!
Oh yes, let that knee rest! That was A LOT of squats for your knee. Glad it is improving but take the remainder of the week, into the weekend, to let it rest.
Activation & Mobility – Done!
A. BTN PP + PJ = 135 to 215
B. Single Arm DL = 155 all sets
C. Switched to EMOM x 6 mins = 3 RMU
D. R1= 2rds + 4, R2= 2rds + 8, R3= 4rds + 6
Great to hear Alvaro – glad the accessory work is paying off!
Thanks Nichole! Quick question…what is the main benefit of the BTN press / jerk? Just curious.
You don’t have to think about getting your head out of the way!! When BTN, the jerk is set up in the position it needs to be received in so you get to focus on foot mechanics without also working on getting your head out of the way. Instead, that barbell gets to go straight up from BTN. In reality, if you are proficient with BTN and do it often, it should be more then your split jerk.
Awesome…thanks!
Dyn/ mob: Done Session 1: 4/29/17 Dyn/ mob: Done A1,) Cast swings: X1 rep 2). Speed swings- done 3). Complex – done 4). BJ/catch. Done 4/28/17 A). FS: 135 , 150,165,185,205×1 failed *had to run out doc appt March 27 make up A1). SB/OHS : 65,75×2, 80x1f, 80 A2). H/S x3 : 70,75,,85,90×2+1 fail A3). H/Sx3 : 85×3 March 28 B1). mid thigh clnx 2 rp, 100 2). Cln: 105 C). Skipped c Skipped optional – ran out of time will make it up. Session 2 / switched around 4/29/17; 1 for 3 mins Supinate do pull-ups-pronated pull ups- kip… Read more »
Oh I don’t care if you scale or change things! I am not there with you personally so if you decide that working on something else or changing the movements is more beneficial for you then I am all for it!
Yay for gymnastics! There is a separate FB Page – just search Invictus Gymnastics Group! And here is the link for the program: https://invictusfitness.com/category/invictus-gymnastics-program/
Thanks Coach Nicole!
I was careful since I was still sore from 17.5 !! Lol
Yes I’m excited about the gymnastics! I’m going to work on it ? I need the help. Thanks for always being so positive and motivating!!?
Mobility and CO Symmetry
A. Gymnastic mu drills done
B. BTN PP+Jerk: I’m not good at behind the neck push press! 95-115-135-145-155-160-165 (miss PP)-tried 165 the rest of the sets but couldn’t get
C. SL deadlift: 105-125-145#
D1. 3+1 (singles on PS; jump up step down)
D2. 3+16 (TNG on PS; jump up step down)
D3. 5+18 ouchie Triceps and shoulders)
warmup, db Z-presses w/40s
A. MU drills and a few singles
B. split jerk singles @ 80% (185)
C. Metcon 3+6 (115), 3+14 (95), 5+2
Session 1 Mobility done A. 95-100-105-105-105-110-110-115-115-115 Push press was challenging (as it is from the front), jerks were easy. B. 65/75/85 Session 2 A. Done B.1 (1+16) B.2 (2+11) B.3 (4) Everything felt ridiculously heavy today, even the 65lbs PP!! At first I was a bit discouraged but then perspective set in; I am doing the qualifier for fun (I only stand a chance of making it to the games in my dreams ha ha), to set a good example for my members (they are so proud), and to give myself a benchmark for next year, with the goal of… Read more »
Great job taking a step back and looking at the day with a bigger perspective!
Today I did: My own DMA Then I had: A. full clean doubles x 10, every 1:15 B. 3×3 @ 90% of A C. Clean dead lift and clean pull @100%, 1+1 x4 D. 3.6.9.12.15 etc. of ski cals c&j @ 85# rest 5 mins, then 30 burpee pull ups A. Worked up to 140. I have not really explored full cleans (or snatches, for that matter) so will be doing that more regularly this year. I feel I have neglected them.
B. Worked at 125#. Tough but good. C. Worked at 150# (current 1rm) D. Score: 15 +… Read more »
That is great – lifting without rushing is wonderful!! Great work today Miki!
Thanks, Nichole!
Mobility done
Behind the neck/jerk up to 235 felt decent
Dlift @ 135
Mups work done
1. 3+2
2. 3+4
3. 3+1
Back tightening up same side started with 17.1 it is just muscle but starts spasms when high repetition.
Go get that back worked on Jeff!!! Was it okay with the single arm dl? What movements get it to spasm?
I had injections last week and use my Marc pro nightly. If it is not high repetitions it is fine even if it is heavy. It’s the repetitive movement that gets me. I’ll be fine. Just want to be perfect before the qualifier.
WU and Z-press (45’s) done
A. Done at 205/215
B. SADL @ 135
Sesssion 2
Mob complete
A. MU drills done plus 5×2 Strict MU
B1- 2+16
B2- 3+5
B3- 5 + 25
Good work on your strict MU Art!
One session today:
A. BTN press/jerk: up to 205#
B. Single arm DL: 135# (3 sets)
C. Amraps: 1) 2+8; 2) 3+1; 3) 4+10
Did both workouts and most supriced by the warmup, never did it like this,
A, 150lb
B. 115lb
1. 4 + 2
2. 4 + 3
3. 5 + 20
Chiropractor & Cryotherpy
. Felt 18yrs old!!!
Shoulder Mobility Drills
Emom12
Supine Ring Row x8
Wide Grip Strict Pull Up x5
Low Box MU Transitions x 4
BTN Push Press + Push Jerk stayed light
No swinging so did 3×3 strict MU
Lunch
AMRAP 1 all singles @ 135 3 rounds
AMRAP 2 all TNG @ 115 4+2
AMRAP 3 GHD sub for T2B 6+1
Struggled with box jumps today couldn’t catch a rhythm
Ready for rest day I was thinking I was going have modify a lot today but it wasn’t necessary, icing shoulder now
First day back after doing 17.5 on Sunday and seeing if I could warm up enough to redo on Monday. My calf was too tight and didn’t want to chance it, so I rested on my first attempt and it worked out. I qualified for the Qualifier in my age group, so Thank you Invictus,coaches, athletes for the encouragement, support and the programming. Congrats to everyone on their Open performances!
Did everything except the WOD in one session. Used 135# on Jerks and 95# on the single arm deadlifts. I had a hard time balancing the deadlifts,
Congratulations Chris!
Fantastic Chris!!! Congratulations!
Chris Fulton … Me too !!
???
I’m still so sore everything felt much heavier than normally too!!
Welcome to the group! Best Coaching – you invested well !! Best of luck to you and every invictus athletes!!
a. 165,175,185,195,205,215,225,230,235,240 (got push press but missed jerk elbow crashed into jerk box and like that my session ended today. will get x-rays tomorrow if not better. really upset because everything was going well.
bummer, hope it’s not serious!
thanks. hope for the best
Dang man I hope everything is ok
thanks me too will wait to see how every thing goes
Please keep me updated with how it feels tomorrow. How is the elbow feeling right now?
thanks. elbow is fine and my wrist doesn’t hurt too much just the tendons in hand and palmaris longus. took 400mg alleve and have iced a few times now. just really stiff. will see how it feels by tomorrow afternoon. can wiggle fingers and make a fist but not able to pick up anything over 1-2lbs. hoping for a really bad sprain/strain instead of fracture. will keep u updated.
Please do Tom
Praying for you tomorrow and good news.
Thanks Dean. keep u updated
Sorry to hear that – hope its nothing major!
Thanks hoping for the best.
Tom, Hoping you are OK.
Good work on your press/jerk complex
Thanks Art hope all is well hope and just a really bad strain sprain instead of a fracture.
Good luck! ?
Sorry to hear Tom! Hope X-rays turn out well!
Thanks will keep everyone updated.
A : done
B : dl : 28 kg kb – back melt down!
No more done today
Bummer Tine! I would like to see you doing some glute stabilization and activation work tomorrow and Friday. No lifting for the rest of the week!
No lifting ? ( omg) but okey :-/
I gonna rest tomorrow- is that okey?
I hope is just some tension in my back not something worse
В1. 3
В2. 3+9
В3. 5+11