Workout of the Day
Mobility and Activation
Three sets of:
Pec Stretch
x 45-60 seconds
Wall Slides x 6-8 reps
Double Lacrosse Ball to T-spine x 45 seconds
One set of:
Crossover Symmetry x Activation Series
A.
Three sets, not for time, of:
Toes to Bar x 8-10 reps
Roll to candlestick x 6-8 reps
Double Unders x 30-40 reps
B.
Every minute, on the minute, for 8 minutes:
Snatch Balance + Overhead Squat
Keep weight light and work on mechanics
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
Do not exceed 95% on your back squat. All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results.
D.
Complete as many rounds and reps as possible in 4 minutes of:
1 Power Clean
1 Thruster
1 Shoulder to Overhead
40-49 – 195/135 lbs
50-54 – 165/115 lbs
55-59 – 135/95 lbs
60+ – 115/75 lbs
——————————————
We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held June 12-14 in San Diego, CA. Please click here for more information and to register.
Limited time today, so only did C) 195/225/255/270
A) done
B) 115#/115/115/125/125/125/135/135
C) 165/185/205/215/225
D) 5@165#
Did not eat nearly enough yesterday. Tank was empty. Body felt good just no power.
A. No R2C. T2b & DU good.
B. Up to 135
C. 225/265/295/315/325/335
D. 5rds w 165
A) done
B) 135-145-155-155-155-155-155-155
C) 5@255, 3@290, 1@330, 1@345, 1@345, 1@345
D) 1 pwr clean-1 push press (subbed this instead of thrusters to save on my knee)-1 shoulder to overhead at 195 – total: 9 each
A. strict t2b x 10, candlesticks 8, DU 40
B. #55 – worked on for 15 minutes. Starting to get better at snatches.
All I had time to do
B. Used 45, then 50kgs
C. Used 135kg for max, last three sets at 128kgs
D. Used 75kgs (165pd), 6 rounds +1. Obviously have some
strength still need to build up, those were heavy thrusters, which
ultimately killed my power cleans as well.
B. Worked up to 125#
C. 240,280,320,340,340,355
D. 6 rounds @ 195#
A. Done – First time doing candlestick. My candlestick has a little hop backward for balance when I stand up.
B. Snatch Balance / OHS: 75 to 95#
C. BS: 205, 220, 240, 255, 260, 265
D: Warmed up with light thrusters and jerks, but shoulders hurt during the push to overheard position, probably from a lot of work this week. Listened to body and took this one off.
A. Skipped so that I can have time for B-D.
B. 65#
C. 120/135/155/160/165/170
D. 11 rounds @ 95#
Mob Done
A. 8/6/40 ^6 were two feet together still working on one leg at a time
B. 85/90/95/100/105/110/115/120/125
C. 205/235/265/275/285
D. 11+1rep @115
Amazing – those back squats!!
Mobility Done
A. Done
B. Done, 75# Shoulders very sore from HS holds the other day, made holding the bar overhead difficult.
C. Will do squats tomorrow.
D (50-54) 6 rounds
Mobility. Done. Those wall slides are hard for me. Need some work on those.
A. Done
B. 95,115,135,135,135,135,135,135
C. 245,285,305,315,315,315. Still working on my glute activation in my squat for my knee pain. So these numbers are below my normal percentages.
D. 10 rds
A-Done, jumping squats in place candlesticks.
B-95, 115, 135, 145×3
C-Up to 345
D-8 rounds
Mobility done
A) ttb – 8, 8, 10 (1st time in months. Even did the second and third set as unbroken Kipping); candlesticks – 6,6,6; du’s 2×20, 40,40 unbroken
B) 15,15,25,25,35,35,35,45,45
C) 65, 75, 90, 95, 105, 115 – most since injury. Felt solid, but I wouldn’t want to do a lot
D) 9@85 – felt good.
Activation and Mobility done
A. Done
B. 70, 75, 80, 80, 85, 90, 90, 90
C. 150×5, 170×3, 195×1 205×1 205×1 205×1
D. 6 rounds at 115#
Mobility complete.
A. Completed @ 8, 6, 30 (no calf issues with DU)
B. kept light for shoulder purposes and to work on mechanics; 65 up to 105#
C. working off 285#; was able to hit all reps
D. no time
A. Done
B. 135
C. 265/305/345/365/375/385
D. 8rds rx
Mobility complete
A:complete @ 10 10 40
B:stayed at 185#
C: started at 245#- ended with 335#
D: RX@195, didn’t let go of bar for each round, 9 rds
Nice job hanging on to it!!
Thanks, heard stuff
Am I the only one who doesn’t know what crossover symmetry and activation series is?
http://crossoversymmetry.com/product/fusion-solo-12/
It’s a series of shoulder exercises with their patented system.
Thanks, Ralph. I appreciate it.
Mob and Act done
A. Done
B. 65, 70, 75, 80, 85, 85, 85, 85 – Nichole, if we split snatch should we do the snatch balance into a split?
C. 140, 165, 175, 185, 195, 200
Did group WOD before “C”:
1 min thrusters (125), rest 1 min – first time using 125 for thrusters!
1 min power cleans (135), rest 1 min
2 min HSPU, rest 1 min
2 min front squats (135)