Workout of the Day
A.
Three sets, not for time, of:
Front-Rack Mobilization
x 60-90 seconds
K-Star’s Keg Drill Overhead Stretch
x 60-90 seconds
(movement demo starts at 3:15 of the video)
Squat Snatch Press x 5 reps @ 2113
B.
Four sets of:
Back Squat x 5-6 reps @ 41X1
Rest 3 minutes
C.
Every minute, on the minute, for 15 minutes:
High Hang Snatch x 1 rep
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
D.
Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1 – Snatch x 3-4 reps @ 65-70%
Minute 2 – Wall Ball Shots (30/20/14 lb) x 15 unbroken reps
Minute 3 – 10 GHD Sit-Ups
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What does 41X1 mean?
For those of you who are new to Invictus programming, please take a moment to read this article and understand how to read tempo prescriptions, and why we use them.
Megan Becker (50-54)
A. Done
B. Kept these light (115#) with perfect mechanics and tempo (lower back is bothering me, so I had to be careful)
C. These felt good, but from ground to hang position was hurting my back, so I modified D
D. Snatched off boxes from hang position so I didn’t have to go all the way to the floor. Wallballs were pretty good, which is not normal for me 🙂
Spent the past weekend doing the individual regional workouts w Cheryl Brost. Lots of fun and huge confidence booster!! Scaled pistols down and 185# on fs and ohs. Rx otherwise. She was inspiring.
Oh, now I see the other comments…hi guys!
A. Awesome!!!! I feel like a supple leopard
B. 4 X 6 @ 225# the 4 count is slooooow
C. Based off 205# 1 miss at 165#
D. 145# had to pwr snatch last 4 sets…wrist injury
is anyone out here? Coaches or Master’s
A: Done w/45# bar B: 255, 275, 285, 315# – all sets of 6 C: 125, 150, 175, 190, 200# – all solid, only had to chase one about a step. D: Sn @ 155 x4 WB: 25# @ 11ft GHD: done Impingement pain today and lower back feels like I have knot in it. Was a little cautious BS last week during my prep week and something didn’t feel right. Wasn’t heavy so I don’t think it is serious. After some time off I don’t think the body was ready to start picking things back up again. Going to… Read more »
A. Done. SOTS = mobility challenge. Can hardly complete w PVC pipe. I do a ton of T spine mobility daily so that can’t be the problem. Any ideas?
B. 185, 225, 225, 225. 1st experience w tempo. Chose to focus on quality. Saw the benefits of A in bottom of squat.
C. Up to 155 w no misses. Loved this drill! Interval allowed for learning
D. All rounds complete in under :30, WB maybe :35. Snatch 4 TNG @ 135 no misses. 30# med ball. Started to suck by rd 5.
Brandon, may need to look at your lats and pec minor too. T-spine is only part of the equation when preparing to go overhead.
A. The hardest part of all this.
B. 245 x 4 sets
C. 1-3 90lbs, 4-6 110lbs, 7-9 125lbs, 10-12 140lbs, 13-15 155lbs
D. 125lbs, 20lb@10′ x 15, 10 GHD
Could have gone a little heavier on D. Working on some shoulder issues.
A. Done. SOTS press with 15lb training bar, really tight first set, took 25 minutes for part A
B.185, 205, 225, 245
C. Started at 30, last set 50kg, little light focused on technique
D. Done, 60kg snatch x 3, 20lb wb 10ft unbroken, 10 ghd
120 minute session, would like to figure out a way get sessions done in 60-90 minutes max
Terry, the A section should have taken you 10-12 minutes. Each arm on front rack mobilization for 60 seconds, then 60-90 on T-spine, and then the 5 squat snatch press shouldn’t take more than 30 seconds. That puts you at 12 minutes…where did you find the other 13 minutes?
Set a timer for these A sessions if necessary, rotate every minute or 90 seconds. The goal is to get through it and feel prepared for your workout…it shouldn’t be your main event.
But I thought it wasn’t for time? LOL. I did every stretch in the first video, but can never do to much mobility, all was good had a great workout, glad to see Greg on here.
Maybe it’s just us old, old guys that take a little longer with mobility Terry.