***Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier and have some good rest & recovery. A new cycle will begin after this transition week, and I want you all to be ready.***
Dynamic Mobility, Activation and Warm-Up
Spend 10 minutes rolling out your t-spine, lats and IT Bands
and then …
Over the Shoulder Barbell Stretch x 45 seconds per side
and then …
Band-Assisted Scarecrow x 2 minutes
and then …
Two sets of:
Y’s, T’s, W’s x 8-10 reps each
Shoulder Circles x 10 reps
Bear Crawl with Wrist Stretch x 10′
and then …
Two sets of:
Front Squats x 5 reps (barbell) @ 3311
Push-Press x 5 reps
This is one of our favorite workouts at Invictus. The Masters community did this workout last year on August 10, 2018. Please go back to compare your scores from last year. Enjoy!
“Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
35-54: start at 135/95 lb and add 10 lb. every minute
55+: start at 115/75 lb and add 10 lb. every minute
——–
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lb. every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)
If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
35-54:
20 lbs to 10′ target/14 lbs to 9′ target
55+:
20 lbs to 9′ target/10 lbs to 9′ target
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform:
5/3 Muscle-Ups on the minute, every minute, for a maximum of 7 minutes.
If you cannot complete all 5/3 Muscle-Ups within the designated minute, your workout is over.
55+:
5/3 Strict Ring-Dips
If you cannot complete all 5/3 Strict Ring-Dips within the designated minute, your workout is over.
(Goal is to keep working for as long as possible…to be the last man/woman standing.)
Done Sun 12 May
Also surprising core fatigue by the end.
DMAWU) done
Last Man Standing) failed in min 24
push press: 135-185, fail@195 (mins 0-5, fail 6)
front squat: 195-255, fail@265 (mins 7-13, fail 14)
wall balls: 7 rds (mins 15-21)
MUs: 5,5,4 (mins 22-23, 4 reps (fail to reach 5) min 24 – EMOM after: 4,3,3,3,2 MUs)
WBs to MUs was not a fun transition
Whoa Baby!
PP to 145
FS to 195 (200 is PR)
7 rounds wall balls
6 rounds Dips (no rings)
PP = 135-225, 235 F (INCREASED BY 10)
FS = 235-325, DID NOT TRY 335 (INCREASED BY 10)
WB = 3 RDS (INCREASED BY 1 RD)
MU = 2 IN 60 SECONDS WHICH IS A PR ( HAD TO REST AT LEAST A MINUTE REST IN BETWEEN RMU)
COUPLE ROUNDS OF FRIDAY METCON DONE BEFORE RAN OUT OF TIME.
400 RUN/ 50 DU/ 10 DB BOX SO/ 25 SIT UPS
Saturday partner wod with hubby:
35 AMRAP
100 DUs
50 wall balls
40 db snatch alternating
30 bike
20 db box step ups
100m run (together)
Even though he wasn’t feeling well, we did 3+160. Dus sets of 25 (unb), wbs we did in 5s team style, meaning no dropping the ball, snatches sets of 10 (unb), bike 8/7, step ups 10 each (unb), and then run together.
Fun day. Feeling ready to get back to training!
Pp 195#
Fs#285
Wb 3rd
Mu 3+1
27 min total
Great job Dorjhan!
DMA done
PP to 135 (failed 145)
FS to 205 (failed 215)
WB x7 rounds 16# to 9′
rMU x7 rounds, 3 reps, had to hang from rig, so did strict from standing position
60/5’9”/160
Push press to 145 (PR)
Front squat to 205 (called it there)
5 minutes of wall balls
4 minutes of ring dips
Congrats on your PR!
Thank you Nichole!
Amazing emom!
Total min 38 !
Push press 60/65/70/75/80/85/90/95/100/105/110/115/120/125kg
Imidiatly
Fr.sq,
125/130/135/140/145/150/155/160/165/170/175kg
Imidiatly
Emom x7 20 wall ball 9 kg
Imidiatly
Emom x7
Mu 3/3/3/4/4/5/5!
Fun day!
PP up to 53 kg (missed 58 kg, hit 1 kg under my PR)
FS up to 73 kg (missed 78 kg, my PR is 77 kg)
Hit all 7 min of WB! I’m starting to really get more comfortable with the WB, was a big weakness before.
Ring dips 3 reps up to 43 min – then quit due to time (Missed that little detail that we should stop after 7 min :-))
Well done on your PP and happy to see you getting more comfortable with WB!
Thank you!
Warm up Done
Push press up to 73kg, hesitated on 78kg
Front squat up to 103kg, choose to stop there felt good
Wall ball finished all 7min unbroken
MU finished all 7min unbroken
Regarding PP & FS is it out of the rig or cleaning the weight?
Out of the rig!