Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg
and then …
Upper Body Warm-Up SeriesĀ
Leg Reach x 5 reps
and then …
Prone Cuban Press for Ring Muscle-Ups
A.
Every minute, on the minute, for 3 minutes:
Chest-to-Bar Elbow Drivers x 5 reps
and then …
Every 90 seconds, for 6 minutes, complete:
Chest-to-Bar Pull-Up Negatives x 2 reps @ 51A1
and then …
Every minute, on the minute, for 6 minutes:
35-54: Ring Dips x 5 reps @ 2111 (adhere to the tempo)
55+ Males: Ring Dips x 3-4 reps @ 2111
55+ Females: Ring Dip x 1 rep @ 2111 + Stationary Dips x 3 reps @ 2111
B.
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
Rest 2-3 minutes
(deadstop on every rep)
C.
Three sets of:
Barbell Bulgarian Split Squats x 6-8 reps per leg @ 3011; Rest 45 seconds per leg; Rest 90 seconds between sets
D.
Ten sets of:
Assault Bike x 90 seconds @ 10 minute RPM Pace
Rest 30 seconds
A. Done
B. 300lb
C.95lb
D.215cal
A) Done, the negatives were tough
B)305# felt good
C) 95#
D) 194 cals @ 60 RPMs, worked through all rounds with no extra rest
I’m sensing a trend that it’s cycling shorts Wednesdays…
A. Done
B. 315 across
C. 95 across
D. 268.4 cals ~64 rpms
Yessss – pull out those shorts!!
Now who hates Wednesdays…? š Guess I’ll have to adjust my recovery ride to work days on Thursdays.
A. Done
B. 315# all sets.
C. 105# all sets.
D. 222 cals at 63 RPM.
A) done
B) done @ 350x3x6
C) 75 for 6 x 3
D) 264 Calās @ 64
Strong deadlifts!
warm up & mobility: done *I didn’t get to work out yesterday because I was at the hospital waiting for my new grandson to be born! š š I mixed in some of yesterday’s training with today’s & I skipped DL again to give my back a break. A. skipped the c2b elbow drivers- I wasn’t sure what those were? The video was of something else? c2b negatives: done ring dips: done B. skipped DL -A. from Tuesday: front squats: done 130# -B. from Tuesday: Strict Press: done 60# (had to break up the last 2 sets, couldn’t get all… Read more Ā»
How exciting – congratulations on the new grandson!!
Thank you!!! š
DMA – done A1 – done A2 – done A3 – didn’t read this carefully enough and thought they were supposed to be strict. Did first two sets UB, next two sets 3-2, fifth set 2-2-1, last set 2-1-1-1 (got that last one in with two secs to spare) – but I got them all! B – skipped – my back wasn’t feeling good enough for DLs today C – 3×6 @ 65# – wasn’t sure on what weight to use, but this felt about right. May go up to 70 or 75# next week. D – 211 cals. Started… Read more Ā»
Today I had: A. 5 rounds: Not for time 20 ghd sit ups 100m pill carry B. 5 sets: 3 min rest 3 front squats (heavy) 12 jumping air squats 9 cal bike C. 10-2 Deadlift 205 BJ over 30″ D. 3 sets: 15 RDL 15/leg Bulg split squats OMG wow. What a day!! A. done. š Pill feels better and better. š GHD unb. B. 125/135/145/155/1@165. š I recognize that this actually isn’t that bad, I just wanted all 3 reps@ 165 today. š These little combos are really,really great. C. Time: 7:12. This would have been faster if… Read more Ā»
A) completed. Dips and more dips, love them!
B) 185#
C) 3×8, 45#, 55#, 65#. Started too light, haven’t done BB before.
D) 184 cals. Never did the 10 min test therefore just estimating I’d be around 58 ish. Tried to keep all rounds 58-62. I’ve been crushed by the bike many times, this is good training in finding one’s lactic threshold and trying to move the needle. Was a great day of training, love the well thought out programming!
Awesome to hear Christine š
A. Done.
B. Deadlifts @ 295. Also did a Snatch Wave just prior to DLās. 5-4-3-2-1. 115-120-125-135-145. Drop reset and go.
C. 6 Reps @ 95 for all.
D. 168 Cal. Iām slow on the bike. Huge weakness.
That is why we have the progressions built into the program on Wednesdays – it is a skill that people have to devout some time to getting better outside of throwing it into a metcon š
Thanks coach.
DMA) done
A1) done
A2)done
B) @345
C)@95 6 reps.
Really working on strengthing my right knee. These felt fairly easy and will need to o crease weight and reps next time
D)271cal held 67-69 rpms
Great to hear Josh!!
DMA -Complete
A.) Complete
B.) Complete @ 75%(375#). DLs felt pretty good today.
C.) 95# for 6 reps (Barbell RDL)
D.) 208Cals @ 62 RPM
Strong on your BSS!
A. Done
B. Done 75%
C. Done 85# barbell
D. 206 calories
Great work Theresa!!
A. Done
B.141kg, back felt ok, maybe the other’s day 1RM wasn’t heavy enough.
C.Done used 40kg for the right knee is weaker
D.Done on SkiErg
A. Done
B. Done at 345
C. 75/95/115
D. At home today – so on the Airdyne. Got it done – felt like I pushed a little harder than my 10 min test on the AB, but canāt tell for sure. Good workout regardless.
Great Joe – seems like a lot of people have been feeling better about their work capacity on the bike!
DMA – done
A1. done
A2. done
B. all sets at 240 lb.
C.
D. done @ 62 rpm (217 cals?)
A : Done / struggle with the ring dips ( can only do them strict)
B : down -90 kg
C : done with kb ( 16 kg x 2 )
D: 196 kcal
Film yourself trying to kip and send it over to me (nichole@invictusathlete.com)
I will send a video next time ? thanks
Chest-to-Bar Pull-Up Negatives x 2 reps @ 51A1 I find it hard to keep contact with my chest in the beginning, drops 2 cm instantly :/ Ring dips was hard, I always get scratches on my forearms from the straps. How do I avoid that? Deadlift x 3 reps @ 75% of 1-RM Deadlift 160 kg. Felt weak in the warm up but then I turned my cap backwards and things got easier https://www.instagram.com/p/BikDZ1hH5Qa/ Barbell Bulgarian Split Squats x 6-8 reps per leg @ 3011; I get no natural feeling for this excercise. Just worked with 40 kg 10 min… Read more Ā»
Try wearing arm sleeves for your ring dips. Deadlifts look EASY! Try setting up with your hips just a bit higher and see how that feels.
Awesome work bumping up the RPMs on that!
” I turned my cap backwards and things got easier “…. BRILLIANT LOL!
Mobility completed
A1)Skipped. Will complete later when I go back to coach this evening.
A2)Completed
A3)Completed. This was difficult on the last two sets
B)270#(6)
C)45#DB’s x6(3)
D)193.7
Warm up done. Prone cuban press with 2 1/2# plates
A. skipped C2B elbow drivers- wasn’t sure how to do this without the video
C2B negatives done – no assistance
Ring dips done – all on rings – no stationary dips
B. 155#
C. 8 reps each set at 45, 55 & 65# – not sure where to start with BB
D. Skipped – out of time. I will do tomorrow – can hardly wait -LOL
Awesome job hitting those ring dips Kathy!!!!