Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by …
Two sets of:
Band Assisted Pec Stretch x 30 seconds per side
PVC Pipe Pass Thrus x 10 reps
A.
Two sets of:
45/33 lbs Bar Tall Snatch x 3 reps
Followed by…
Two sets of:
65/45 lbs Bar Tall Snatch x 2 reps
B.
Six sets of:
2 Snatch Pulls + 1 Hang Snatch + 1 Snatch @ 70-75%
(drop the barbell between the two pulls and snatch, and between the hang snatch if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.
C.
For time:
20 Thrusters
30 Chest-to-Bar Pull-Ups
40 Calorie Row
35-54: 115/75 lbs
55+:
95/65 lbs; 15 Chest-to-Bar Pull-Ups
D.
Three sets of:
Banded Hamstring Curls
x 30 reps
Rest 20 seconds
Banded Glute Bridges x 30 reps
Rest 20 seconds
Bent Over Supinated-Grip Barbell Rows x 10 reps
Rest as needed
Optional Session (Best performed 3-4 hours between sessions)
Rope Pull
Max weight for 25m-ish.
The point is to go to muscle failure, but we are shooting for that distance to get there. Again, if you can keep going, keep going. Just make sure you do not stand up. The idea is intensity, so pull as fast as possible. If you are not cramping everywhere after, you either went too light or too slow. We want MAXIMUM blood flow into the lats – this is far more important than you know.
Your main focus should be to move your hands as fast as possible.
Chest faces the ground. Do NOT stand up, this would cause you to use your biceps more and your lats less.
Try not to use your hips too much.
Every minute, on the minute, for 5 minutes:
5 Ab-Wheel Rollouts + 5 Rear Deltoids Raises
One set of:
400 Meter Sandbag Carry
No time to get this in today, did our 5pm class.
Four rounds for time.
5 front squats (taken from the floor) 185/95
10 pull-ups
15 calorie bike
Did it RX at 185, front squats and pull-ups UB
9:04
Yesterday’s program: DMA – done A1 – E2MOM12 – cleans from mid thigh – all sets @ 90# A2 – E2MOM4 – 4-stop halting DL – @ 110# B – Super slow squats 3×4 @ 60# (up 5# from last week) + 3×5 strict C2B pull-ups. Pretty stoked about the strict C2B pull-ups. I couldn’t have done one of those six weeks ago! C. No assault bike, used Airdyne AD: 13/13/13/13/13 Strict RDs: 7/7/7/6/7 Strict PUs: 4/4/4/4/4 (struggled with these after the RDs) AD: 12/11/10/10/11 Push-Ups: 14/11/10/9/9 BOBRs: 14/15/15/15/15 (65#) D. Chinese Rows @ 65# / seated DB Presses @… Read more »
Congrats on your strict C2B Pull-Ups!!
A – Did Muscle Snatch up to 120, then Power Snatch to 155. At 155, form broke down and right shoulder started turning in and got unstable. When I stay externally rotated and keep my elbow pits toward the sky and armpits forward, I feel really solid. Problem is I cannot hold that position below a tall power snatch position. So I plan to keep working mobility and don’t plan on snatching or OHS until I can reliably catch and hold that position in a squat. B – Done at 115 with power snatch C – 4:35 Rx. @115 Went… Read more »
Great call Mike and you’d be surprised at how building that stability overhead will translate to strength overhead!
Great work on part C!
Just purchased the programming, second day. Gotta lot to learn and alotta work to do
A) done
B)115,135,135,155,155,175
Did first 4 sets UB
C) 5:15
Thrusters unbroken
C2B 10,6,4,5,5( do not have butterflies)
Row 1200-1400
D) done
* did :
3rounds for time
25cal row
200m run
15 6″ target burpees
about a half an hour before programming
Good decision Joshua…welcome to Invictus Masters!
Thanks Cheryl! Really like the programming!
Welcome and GREAT JOB on Part C!!
Thank you! I really need to work on my gymnastics, definitely a thorn in my side
Mobility/activation all done
A. Done
B. 105-115-120-125-130 missed full, took another attemp and made, 135#
C. 4:11 (first time doing thrusters since the Games, 24/6 c2b, row approx 2:34)
D. Done
Fast! Especially since first time Thrusters for a while!
Thanks Rob!
Awesome job Cheryl!!
Working my way from lower back tweak. Did lots of mobility then :
10 rounds of :30 max effort on Assault bike, 2:30 off. So :30 every 3 min for 30 min. It’s harder than it looks. At least for me anyway
208 cal.
I guessing Rob Walker would crush this
haha, thanks… I think. Love intervals on the bike, but usually do 30:30, which is very different! Great job.
Hope you are feeling better and better each day!
O&A – done A. done B. 100 – 100 – 100 – 110 – 110 -120 C. 5:08 UB on thrusters (95lb.), sets of 5 on C2B, ave. 1025 on rower (didn’t really pay attention to the time it took). Felt good about the thrusters at 95lb. and being able to string together the large set. Took about 1 min. to complete them. Planned on breaking them up but once I got to 15 I decided to finish them off. Should have strung together little larger sets perhaps on the C2B but I kept the rest short. D. Done. Used… Read more »
Nice work Barry! Love your thinking! ??
Nice going on the Thrusters Barry! It’s the part I had a question in my mind about this workout. I didn’t get to do today’s workout, did our regular class WOD.
Thanks Ed! Getting stronger with ‘squats’ has definitely helped on these.
great attitude Barry. Decent time too. I had a ‘young buck’ of 33 train with me yesterday, and he didn’t get near you on that WOD.
Thanks Rob!
FANTASTIC job on part C Barry and great analysis of your workout!
And I absolutely love what you are doing about one positive thing a day. That is so important to remember to focus on good things you are accomplishing in training – not always the negative! It is so easy to beat ourselves up each day about what we didn’t do yet we never acknowledge a positive of what we did. Love this and I encourage everyone to implement this! Thanks for leading the way Barry!
A: Completed
B: 65,75,85,95,100,100, increased PR 5 pounds
C: 3:54, thrusters 1:18, row 40 cal, 1:33, C2B infinite! Did as pull-ups scaled, 20, 1:03. Have never done C2B. Looks worse than pull-ups which I already need major improvement on. Thrusters did as 10/10. Same with pull-ups.
D: Completed , used leg curl machine, single leg, 3×10, very slow both ways. Glute raise used back extension machine 3×15 very slow. Supinate rows 3×10 135,135,155.
Rope pulls, sled under construction! Arrived today.
Ab wheel rollout, RDR…Completed.
Sand bag carry, 100 pounds bear hug carry. Challenging!
Legs were much, much better this week.
AWESOME job today David!!! And glad to hear that your legs are continuing to get stronger 🙂
openers/act. all done! good stuff! 🙂
A1) done
2) done
B) 72 lbsx1set, 78 lbs 5sets -great drill since I struggle a lot with this lift..I didn’t go up since
that load was a struggle for me
C) rxd 8;15 struggled a lot with the C2B today.. much more than usual.. tough wod!
D). done ..did db 30 lbs rows bc I did this version in yesterday wod.
optional
1). 35 lbs on the sled –
2) used 8 lbs for rear delt
1set 400 meter 60 lb carry
Warmup run 2.03 miles, 7:34 pace
Openers and Activation were my favorite to date.
A. done.
B. 135# x 2, 145# x 2, 150# x 2 (no misses)
C. 5:52. Just didn’t have it today. No excuses just a bad workout for me today. 15/5 thrusters. 14/7/9 pull-ups. Too much rest.
Now go home and get some good rest Brian!
Pm session
A. 65,85,90,90
B.135,140140,140,145,145 shit show so o went back down to 135 and did about 5 more to get my form back.
C.4:54 thrusters UB 115#, c2 B shitty no butterfly 10,5,5,5,1,1,1,1,1
Row 1:28
I liked that article about butterfly pull-ups for you, right?
Ya gonna work on it tomorrow I was able to get the first 5 but stated to no rep so I went to traditional kipping. Gonna try to do a 10 min emom for 5-10 pull ups once a week to get better
I would suggest doing 8 minute emom of 4 butterfly pull-ups. Less is more, especially when adding more grip volume (I don’t want those hands to tear)!
Ok thanks
Mobility done
A. Done
B. 140/145/145/150/155/160
C. 5:45 – very frustrating day with butterfly C2B. Last time we did them I strung 5-6, but today no such luck (2-3 at most). Will keep working on them – thought I had made progress. Thrusters 10/10 and row 1:45.
D. Done
Upload a video of you doing your butterfly pull-ups please (either here or on FB)
I will – didn’t video them today. Will get them on video soon!
Mobility completed
A)Completed
B)100#(2)/105(4)
C)6:03 Thrusters 13/7 C2B 15/10/5
D)Completed
A. DONE
B. 105# took me a couple to get warmed up.
C. Didn’t read correctly and did AB instead of row. 6:26 (Thrusters 13/7, Ctb 5’s, AB kept minimum @ 65 rpm and as high as 80 at end.
D. Done.
Glad I’m not the only one that punished themselves with the bike. Not sure how you were able to pick it up at the end but amazing job!
I almost feel ‘left out’ not using the bike 😉 haha – Both crazy!
Solid work Chris!
DM&A
A. Done
B. 115 / 135 / 155 / 165 / 175 / 195
C. 4:34 RX
D. Done
* Extra Endurance
– 2K Row
How was your 2k row Alvaro?
I went at a pace of about 1:48/500m the whole time and finished at 7:15. Not a PR but felt ok.
good work. I hate 2k row.
Honestly…I felt like shit. After all that training and on an empty tank it was very tough.
should have waited for today – active recovery 😉
Yes. That would’ve been smarter.
Nice work Alvaro. My 2k re-test is later this week.
Well done today Alvaro!! And nice work on your snatches.
Warm up complete
A. 2×3 35#, 2×2 45#
B. 95/105/110/110/115/115 (videos posted)
C. Don’t be jealous but I biked instead of rowed! ?
5:22
20 thrusters UB (took :42)
10-7-5-3-3-2 C2B (took 1:28)
40 Cal Bike (took 3:12 and I was crying at about 18 cal in).
D. 2 rounds completed
30 ham curls/ 30 bridges / 75# sup grip rows
My legs are toast! ?
Oh hey legs!!!
I seriously almost cried when Brian messaged me that it was a row! It hurt, really bad. Thankful I had CJ’s speech about finishing what you start in my head! That damn bike!
oh on a bike. Yuck! Very brave.
A1) 33lbs
A2) 45lbs
B) 95/95/95/100/100/105
C) Need to work on butterfly pull-ups so I can eventually do butterfly chest to bars. That would have been so helpful in the Team Series.
so did butterfly pull-ups instead of chest to bar. 75lbs on thrusters. 6:31.
About two hours before this I did a workout with the class
For time
400 meter run
100 double unders
800 meter run
100 double unders
400 meter run.
GREAT substitution Dawn! Happy you choose to do butterfly pull-ups in todays workout 🙂
A.1 33#
A.2 38/43#
B. 43/43/43/43/45/45kg
C. 5:54 (13/7 – 10/5/5/4/3/2/1 – row somewhere between 950 and 1030 in last 10 cals)
D. Later, gotta coach!
A. DND
B. SN was for technique only. 65# felt decent. I did anticipate pain a couple times although there wasn’t any. Good thing. Posting vids to FB.
C. Goal was to walk side by side with that thruster dude. Went all UB. Mental victory.
For time:
20 Thrusters
30 Chest-to-Bar Pull-Ups
40 Calorie Row
5:28
D. Complete.
Solid work Bob – great job on going UB. Don’t neglect those openers – they are a must!
You are 100% correct. They just aggravate my shoulder so bad then i am unable to work on the skill work.
Oh no Bob! Can you film yourself doing them for me using only 2.5 lbs per arm?
Oh doh. I see the OPENERS. I do those sorry Nichole and the yti. They cause some discomfort with 5lb db . I just didnt do tall snatch. Sorry for confusion
DMA
A1: done
B: all 110. First time snatching since I broke my toe and it felt like it!
C: 6:10. Thrusters felt hard and were slow (10, 5, 5); c2b (15, 10, 5)
D: later
I didn’t know you broke your toe!! How did you do that?
I broke it at the beginning of August playing soccer. It has healed well and most things have been fine (running on it for a month now), but as it was the index toe, things that require lots of precise stability have been challenging up until now.