Dynamic Mobility & Activation
Two sets of:
Med Ball Thoracic Opener
Psoas Pulse x 45 seconds per side
and then . . .
Two sets of:
Run 400 Meters @ 50% pace
30 Seconds Nose to Wall Handstand Hold
A.
35-54:
For time:
50 Meter (150 foot) Handstand Walk
55+:
Three attempts for max distance of a Handstand Walk
B.
Take 12-15 minutes to work up to a new 1-RM Split Jerk.
C.
Back Squat:
* Set 1 – 3 reps
* Set 2 – 2 reps
* Set 3 – 1 rep
* Set 4 – 3 rep
* Set 5 – 2 rep
* Set 6 – 1 rep
Rest as needed, but at least 3 minutes between sets of singles. Build to a heavy.
D.
For time:
30-20-10
Assault Bike Calories
Push Press
35-49: 115/75 lbs
50-54: 95/65 lbs
55-59: 75/55 lbs
60+: 65/45 lbs
Compare to August 18th, 2017
WZA Qualifier
35-44:
For time:
90 Double-Unders
70 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
50 Deadlifts (185/135 lbs)
30 Ring Muscle-Ups
50 Deadlifts
70 Wall Ball Shots
90 Double-Unders
45+:
For time:
75 Double-Unders
60 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
45 Deadlifts (135/95 lbs)
30 Burpee Ring Pull-Ups
45 Deadlifts
60 Wall Ball Shots
75 Double-Unders
Please make this your only session for today. Do not add anything from todays session.
A: I have NEVER ever even tried handstand walks. I tried for the workout….aiming towards the wall. Got a massive one foot walk. A win. B. 192 pounds. I used blocks cos it didn’t say to clean it. And yes. A PR. C. Hit 210 and then 215 for the second single. I could have done more, I think. D. I took, ahem, 18 min and 30s to do the workout. I found the push press very hard but decided to do the Rx but had to do it is sixes and then fives. Question: As there was no time-cap…I… Read more »
A: Didn’t do
B: 60, 65, 70 ,75, 80 The technic felt really bad
C: 100, 105, 110, 105, 120, 130
D: 9:53 almost 30sec faster than august
That was tough after yesterday.
A. Didn’t do
B. 155,175,185,195,205,220×2
C. 225,255,285,255,295,320 felt great!
D. 7:37 last time 9:20 almost 2 min faster!
Had a great training day!
Split Jerk PR 210 up 5 lbs got under 215 twice!
Back squat PR 335 up 5 lbs
225×3, 250×2, 300×1, 275×3, 300×2, 335×1
“Sixty” PR
Aug 18, 2017 7:04
Sept 29, 2017 6:11
AWESOME Ed!! Congrats on your PRs!!!
DM&A
A. 2:23
B. Forgot to do this! 🙁
C. 415# Backsquat PR!!! FINALLY got the mythical 400# backsquat!!! Yeaaahh!
D. 6:34 RX Those push presses got spicy really quick but felt much better this time around.
Extra Wod:
9-7-5
Squat Snatch (155-185-205)
Bar Muscle Ups
= 9:34 RX
Got to throwdown this wod with the 2x Fittest athlete in Costa Rica…he did not beat my by that much but most importantly I didn’t miss a single snatch! 🙂
CONGRATS Alvaro! Welcome to the 400 club!
Thanks Nichole! Taking huge strides with the Invictus Masters programming. I have an RX competition in Guatemala coming up in November so very stoked to test out my fitness against the younger bucks! 🙂
That is awesome to hear Alvaro!
A – skipped. Limited time today and my 12-yr old trained with me. I’ll make this up next week.
B – 225#. Close to my last 1-RM, but still good. No issues with recent groin and shoulder problems. Starting to get heathy.
C – 275, 295, 305, 315, 325, 340 (PR), 350 (fail). Feeling pretty good.
D – 7:48. Previous time was 8:37.
Great work Mike!! Congrats on that PR!
DMA
A. 3:10
B. 225
C. 200/210/220/210/220/230
D. 8:00@95#. Prior 8:45
A) Skipped HS work today since I knew I would be doing max HSPU for Event 7 b) 155 today C) did my max back squat for Event 7. I only had 2 minutes, actually about 90 seconds once we got the bar reracked. Only got 205. ? D) Team Series Event 7 Partner 1- 2 minutes max HSPU, rest 2 minutes 2 minutes max double Unders, rest 2 minutes 2minutes 1rm back squat Partner 2 2 minutes 1rm max back squat, rest 2 minutes 2 minutes max double Unders, rest 2 minutes 2 minutes max HSPU Ok. I started… Read more »
Mobility done
A. Walked 100′ for the first time, and did 25′ unbroken for the first time. I have improved so much on this in the past few months.
B. 255# (10# PR). Very happy with the improvement here too!
C. Worked up to 95% (290), tried 102% (310) but failed. I will get it soon though.
D. Had my granite games team with me today, so we did one of the GG wods we didn’t get to do because of Irma: 3 RFT of 30 cal AB/15 push press at 115 (waterfall start). Fun wod.
Great PR jerk and HSW!
Thanks man! Getting there…
Congrats on your HSW and PR – yay!!
Nice job Joe!!! ??
DMA – done A. 150 ft hs walk – 1:10 made it 120ft/25/5 B. 185/205/225/245/255 I think I might have had more in the tank but I haven’t jerked this much in yrs so decided not to push my luck. C. Built to 315. These felt great today but staying the course and working my way back up gradually. D. 5:33 vs 5:48 last time. Happy with this. 77 to 80 rpm for 30 cals 15/9/6 73-75 rpm for 20 cals 5/5/5/5 Around 70 for 10 cals 4/3/2 disappointed in myself for dropping it before last 2 reps. Assault bike… Read more »
dude, you are an animal. Nice work
Thanks Michael! I appreciate that.
FAST again!
Big day Pierre – awesome work on your jerk, squat and conditioning. All signs point in a good direction 🙂
Hello!
Mobility and Activation done with AB instead of run.
A. I can’t handstand walk so I just practice.
B. I’m not strong guy. I made jerk to 78 kg. Then I try 80 kg which is my PR but I fail.
C. With back squat I was so happy. I did 70*3-80*2-90*1-80*3-90*2 and 100*1. This is big progress for my pain. And my PR is 115 kg so I came to 87 %, Really happy.
D. 8:06 (August 18th – 9:08). I just have problems with push press. But when I will be stronger 🙂
Awesome day Simon!
Thank You Nichole. Yes it was 🙂
A. 2:25 150 ft
Did Everyday Warrior Evevt 2
Prior to 4 min
3 rounds of 10 Thrusters 45#/20 DU
Prior to 8 min
3 rounds of 8 Thrusters 65#/25 DU
Prior to 12 min
3 rounds of 6 Thrusters 85#/30 DU
Prior to 16 min
3 Rounds of 4 Thrusters 95#/35 DU
Prior to 20 min
3 Rounds of 2 Thrusters 105#/40 DU
14:02
And was lucky to have the Fittest 46 yr old female in the world at the gym this morning 🙂 . Thanks CB for stoping by.
Will do my lifting tomorrow 🙂
Nice job on the HS Walk!! So bummed I missed that session!
Thanks… I wash chasing CB who went 50/50/50ft like it was nothing!
Yeah, I bet that was awesome to have CB in the gym this morning.
Nicely done, smoked that, congrats
DMA – done A. will fit this in tomorrow B. 95 – 115 – 125 – 135 – 145 – 155 – 165 – 175 – 185 – 190(PR attempt) fail – fail – fail ( should have had this one; dipped forward a bit) Time was up! Disappointed. Thought I was going to get this one! C. 205 (3) – 215 (2) – 225 (1) – 215 (3) – 225 (2) – 240 D. 6:33 (August 18th – 7:06). Did it unbroken last time, so I wasn’t expecting to go much/if at all faster. I think the difference was… Read more »
Fantastic improvement!!! Great work Barry!! You have 190 lbs in you Barry!! Good to note that you dipped forward so next time, you can work to correct that problem.
Thanks for the vote of confidence. I will make it happen!
Smoked the METCON
Thanks Michael
Love seeing these improvements! Crushed it!
Thanks Rob
A. Didn’t time this. Still work in progress
B. Worked out at home. No blocks. Up to 275
C. Up to 415. Post knee surgery PR. Still 10# off lifetime PR
D. 5:59. UB
Goal was to go unbroken on PP and finish under 6:00. Ha!
Oh wow Keith – that is AWESOME!! Great work – how is the knee feeling?
Knee felt good. Thanks
Smoked that METCON – dude
Strong and fast dude!
Great job going unbroken on that! I was tempted to give it a shot but I’m pretty sure the wheels would have fallen right off, or the ride on the assault bike would have had to have been a lot more leisurely!
Yeah I think my time on the bike suffered because of it. Would like to try again with going hard on bike and see if I could do PP IN 2 sets on 30&20 possibly
Running on 2-3 hours sleep with a sinus infection.
Back squat to 195kg. Need to grow a pair and go for 200kg!
2 Team series WODs later for fun.
May do WZA tomorrow morning, but mainly going to rest this weekend
That’s a big squat! Rest up and feel better soon. Sinus infections are awful. I’ve been fighting off a bit of a cold these days myself but nothing serious.
Thanks Pierre. It just turned bad last two days. Just need a good sleep tonight and i’ll right again.
Awesome Rob – what is your max squat?
And I hope you are feeling better!
195kg at the moment 😉 its been a LOT higher in my youth, but I weighed 110kg back then.
Nice Rob!! You definitely have 200kg – have you ever attempted it?
No this side of 40 years old, or 30 for that matter. I wanted to attempt 200 today, but there wasn’t enough caffeine in the world today 😉 not in any hurry to get 200. Before the end of the year was a goal….
Get some rest before taking on WZA!
Thanks. Hoping for a good 7-8 hours tonight!
Get some rest Rob and take care of that sinus infection.
Thanks buddy.
Wow!!! 195kg backsquat is no joke!!! Beast!!! Get well soon Rob…get some rest!
Dynamic Done, subbed 500m row for run.
A. 3:28 – man after the first 60 feet that got hard
B. New PR – 225
C. 315/335/355/335/365/390 – new PR
D. 7:20 – Rx’d
Congrats on the PR! Big jump to 390! That’s heavy!
Congrats Michael!!! Lots of new PR’s today!!!
Thanks, love the programming and the results show; question, is it generally faster to hit the kcal mark on assault bikes than rowing?
They are pretty similar but if you are moving on the assault bike, I feel like you hit those calories a lot sooner.
Mobility completed
A)5:22
B)205# 5# under PR. Missed 215#. Pushed it forward and missed it out front.
C)225#/235/245/235/245/255 worked up to 88%
D)6:57 Bettered my time by 1:22. Bike is getting better and broke up my reps better this time around.
Great improvement!
Thank you Rob!
GREAT IMPROVEMENT Dean!!!
Thanks Coach! I remember the last time I went too far on the push press and burnt myself out. Playing it smarter and getting better on the bike has certainly helped.
WZA #6
22:16 TB 6:52.
Nice energy level today. Thanks Pete!
awesome Tom!
Thanks Rob! Pete was helping me with macro and I feel so much better!!
Amazing what a few extra carbs can do 😉
Your not just whistling. I can’t wait to play with my proteins!!
Did warm squat’s and WZA as it looked like fun
Sq- 185, 205, 225, 245, 255 bit by bit
WZA 20.45 did 150 singles instead of 75 DU knee not ready for the explosion for DU.
Super happy
B.115 kg
C.160 kg
D . 4.53
Wow! Nicely done! That’s almost 30 seconds off of your already super fast previous time! Did you change your strategy or are you just feeling fitter? Last time you went real hard on the bike to start and then tapered off towards the end? Did you pace it a bit more?
Pierre-Paul,Thank you. I wanted to make a very fast bike, and measured push-press, the first 30 calories I got, I did in 30 seconds. but the push-press was heavy this time. I made 30 (12-10-8) and 20 (7-8-6). when I did 20 calories my feet stopped. Well, I could do the last part quickly. in general I’m not happy?. the next time I think I need to do 4.30 !!!!
dude, you smoked D, that is impressive