OFF-SEASON
SESSION ONE
A.
Three sets of:
60-75 seconds of Nose-to-Wall Split Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
B.
Three sets of:
Speed Swings x 5 reps
Rest as needed
Three sets of:
Muscle-Up to Catch Position w/a 2 second pause x Max Reps
Rest as needed
C.
Complete as many rounds as possible in 20 minutes of:
Row 500 meters
15 Toes-to-Bar
10 Overhead Squats
40-54: 115/75 lbs
55+: 95/65 lbs
SESSION TWO
Saturday – 30 Minute Tempo Run
< 6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
< 7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
< 8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)
GAMES PREP
SESSION ONE
A.
Bar Muscle-Up Leg Position Drill x 5 reps
and then . . .
Eight sets of:
Bar Muscle-Ups x 2 unbroken reps (focus on movement quality)
Rest as needed to ensure positioning is good
B.
21-15-9-6-3 reps for time of:
Strict Handstand Push-Ups
Front squats
Burpees
40-49: Strict Handstand Push Ups; 195/125 lbs
50-59: Strict Handstand Push Ups to 2″ riser; 175/115 lbs
60+: Strict Handstand Push Ups to 4″ riser; 155/105 lbs
SESSION TWO
Saturday – 30 Minute Tempo Run
< 6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
< 7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
< 8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)
A. Done
B. Done
C. 3Rds plus 3 OHS. Did 95# on OHS
D. Did 20 minute Tempo run.
Went in and did deadlifts after some m and a 110kg x5, 120×5,120×5,120×3,120×3. Felt pretty good and def getting stronger with this movement Then tried some snatch balance 20,30,40kg x 3 setsx3 reps Snatch and hang snatch at 40kg 3 sets 50kg 2sets. Feeling pretty good. Very happy that i can do something most of the program again. Small ring swingsx5, weighted strict pullups x3. 3sets each Wod was 20min amrap. 5rounds and 70meters 500row, 15tt ring instead of ttb and ohs First three sets ofmohs at40kg, see how it felt, had someone change to 50on last 2 rounds Everything… Read more »
So great to hear Quinn!
Session 2 – subbed a 1 hr 50 min mt bike ride.
Session 1 – will do on Sunday for I drive back home Monday & Tuesday so forced 2 days of rest (that is if driving is restful).
Best of luck to all the Invictus athlete’s at regionals this weekend.
A. MU’s done
B. 17:52 no riser, FS taken off rack (calf injury to tender to Clean)
A. Done
B. Swings done; I could only do 1 MU at a time; my forearms felt so weak that I could not string them together. Ugh!
C. 4 rds + 500 m row + 7 TTBs
A. 8 sets of 3-4 bar mu
B. 12:20
C. 40 minute slow run, 3.86 miles
Great work as always C.! You only beat me by 5 1/2 min.
Thanks Allen! I couldn’t let Al beat me! ?
Session 2: 30 min Tempo Run
Ran on a treadmill today to run “at pace” for the whole 30 min. Barely made 1 mile @ a 9min pace. Both vastus medialis muscles cramped & then my left rectus femoris cramped. Sat down for a bit & then gingerly walked out. They often cramp when I run, no idea why.
Are you getting enough magnesium?
Hi Nichole, I have no idea if I’m getting enough magnesium. I use 3-4 Nuun tablets a day in my water & my post work out drink. Magnesium supplement?
Yes, start taking a magnesium supplement daily!
A) done ….sort of…. missed the whole split part, so these were just hand stand holds and i still was only able to get 60 on one round, ha. 60, 55, 45
B)swings done, 3,3,3 on catch (relatively no pain so that is good )
C) 4 rounds plus 30 meters on the row
@Home.
Buy-in, 1 mile run.
Did a little DMA.
Bench press 115-225#.
Games Prep session 1
B. The mere mortal version (NOT 21-15-12-9-6-3)
20 min time limit.
FS sets of 10 @ 115#, 4 rounds.
SHSPU sets of 10, 3 rounds +2.
Burpees sets of 10, 3 rounds.
Buy-out, 1 mile run.
Off-Season
A. 60, 45, 30sec Shoulders a bit wore out this morning.
B. Swings done. MU – 7 kipping, 5 kipping, 7 swinging
C. 4 rounds at 95#.
Off-Season
A. Done
B. Swings done then 3×3 false grip 3×3 reg grip
C. 5 rnds with OH at 115
Murph 56:30 w/ # 20 8:20 1st mile 10:02 2nd lol got caught big time by push ups. Ran it straight through 100,200,300.
Slower then last year but more weight in vest. Definitely room for improvement.
Session 1 – Off Season
A. Done – Tried some kick-ups as well. Split HS hold was tiring on the shoulders.
B. Speed swings – done
B. MU – 7 but did them as singles until I missed a catch
C. AMRAP – 4 rounds completed. Happy that I was able to do all of the OHS unbroken at 95#.
Session 2 – Tempo Run (later today)
A.done
B. Swings then 3x 1
C. 4 + 500 row
Off Season
A. Done 75 seconds x 3 made it for 40 seconds without the wall shoulder burner!
B. Speed swing
B. 2. X1 each set
C. 5 rounds +440 meters
30 minute tempo run @ 9 minute pace
Nice Tracy!
Off Season
A. Skipped (elbow does not do well in static hold and we have made great strides recently)
B1. Speed Swings Completed
B2. 10/9/9
C.
5 Rounds + 82 Meters
(All T2B and OHS UB)
(Kept all rows between 1:55-1:57)
(Feel like I paced this one as well as I could. Felt like a good 95% and never felt like I was on redline)
Have a great weekend all!!!
Nice job Mike… Damn I wish I could row faster… Kept the row at 1:58-2:10 made up time on TTB and OHS… I don’t have very far to squat ??
Thanks Tracy! ?
OFF SEASON
A. Done
B1. Done
B2. F. F. 1, 1, F. 1
C. 5+268m on the Row. (all row times under 2min, happy w/that).
Solid work on C!
Thanks Mike. After seeing your UB sets, I’m wondering if I miss counted a round. T2B broke into 4 sets & OHS broke into 2 sets (except for last round). Either way it was a tough.
Fast Ian!
A. Done – got better with my balance each set. Those were fun!
B. Swings done, catches with hold: 4, 4, 6
C. Did a partner wod with my brother who I don’t get to workout with much – 2 rounds, 25 deadlift at 155 (each), 25 cal row (each), 25 OHS at 115 (each)
Great week of training – have fun this weekend!
A. Pistol and HS walk practice
B. 21-15-9-6-3 sHSPU no riser, FS@155, Burpees over BB 23:47 strict HSPU disappeared early, had to grind out singles
A: Done although couldn’t hold the entire 75 sec UB
B: 7, 5, 6
C: Didn’t two because of local affiliates team Throwdown. Did 6 min AMRAP of 10 T2B; 20 DUs in Team of two, immediately into 4 min to establish 1 RM Snatch. We won the even with 12 rds + 18 then I hit a 85kg power snatch for a power PR. Just missed 90kg squat.