Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Double-Unders x 40-50 reps
Toes to Bar x 12 reps
B.
Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep
Loading per minute:
1&2 = 60%
3&4 = 65%
5&6 = 70%
7&8 = 75%
9&10 = 80%
11&12 = 85%
C.
Three sets for times of:
Row 500 Meters
10 Power Cleans (205/143 lb)
20 Wall Ball Shots (30/20 lb)
Rest 5 minutes
D.
Two sets of:
GHD Sit-Ups x 25 reps
Rest as needed
B) worked up to 305, missed 315. Felt really slow.
C) 3:35/3:45/4:14
A) Completed
B) Completed
C) 4:41, 4:26, 4:16
A) rope climbs x 3
double unders 50/50/42+8
toes to bar x 12 not unbroken
B)@90, @100, @ 105, @ 110, @ 120, @ 130 lbs
C)@ 115 for the first round, @120 for the last 2 rounds
20 lbs medball
6:05/6:03/6:02 min
D) done
Track AM
Warmup + Skips.
3 x 300m R= 4′
Power PM
A.
Every minute, on the minute, for 12 minutes:
Hang Power Clean x 2 reps
Loading per minute:
1&2 = 60% 140#
3&4 = 65% 145
5&6 = 70% 160
7&8 = 75% 170
9&10 = 80% 180
11&12 = 85% 190
All 3 did this weight
B.
“Diane” Modified
Rounds of 21, 15 and 9 for time of:
225 lb Deadlift
Strict Press 115#
Caleb 9:50
Crisco 10:11
Pro 9:43
C.
3 rounds for times of:
GHD Situps x 20
Back ext. x 15
Evil wheel x 10
Rest 1min
Caleb 2:37,2:15,2:25
Crisco 2:19,2:42,2:18
Pro-none
A) Completed
B) EMOM for 12mins: 1xPower Clean
145#, 155, 165, 175, 190, 200
Hit new clean PR @230lbs. bottomed out at 235. next time
C)
3 sets for times:
400m run (no rower)
10 Power Cleans 195#
20 wallball shots 30#
1) 5:47 (couldn’t find a rhythm on the wallballs)
2) 4:30 (found my rhythm, wallballs 10/5/5)
3) 4:31 (wallballs 12/4/4)
Where In Nc do you work out at. I am from Raleigh. It would be sweet to get a solid Invictus crew to wod with out here.
A. Done
B. 170, 185, 200, 215, 230, 245
C. 4:11, 4:12, 4:07
D. Done
Great day of training!
A. Rope climbs: 3/3/3
DU’s: 50/50/50
T2B: 12/12/12
B. EMOM hang cleans:
80/85/95/100/110/115
C. Did 115# (80% of my 1RM) for PC:
4:39, 4:38, 4:33
D. Competed!
A)3 Sets NFT of
- 18 Pull Ups (in sets of 6, working on Butterfly/No ropes at School)
- 50 Double Unders
- 12 TTB
B)12x EMOTM Hang Clean x1 (1RM Clean – 235… i think)
1/2 – 140
3/4 – 155
5/6 – 165
7/8 – 175
9/10 – 185
11/12 – 200
C) 4:03, 4:13, 4:4:49
3 Sets of Time
- 400 Meter Run (no rower at school)
- 10 Power Clean (185)
- 25 Wall Balls (20#)
D) Done
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Double-Unders x 40-50 reps
Toes to Bar x 12 reps
Done
B.
Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep
Loading per minute:
1&2 = 60% 135
3&4 = 65% 155
5&6 = 70% 165
7&8 = 75% 175
9&10 = 80% 185
11&12 = 85% 205
C.
Scaled Down from 205lbs
Three sets for times of:
Row 500 Meters
10 Power Cleans (185lb)
20 Wall Ball Shots (30lb)
Rest 5 minutes
RD 1- 4:30
RD 2- 4:45
RD 3- 4:29
D.
Two sets of:
GHD Sit-Ups x 25 reps
Rest as needed
Done!
A.2/50/12 each set
B. 225/245/265/285/300/315 (failed first rep at 315)
c. 3:41 / 4:38 / 5:41
A) 3 sets of 2 rope climbs, 50 DUs, 12 t2b
B) 245, 255, 265, 275, 295, extra hit 300 got greedy failed 305.
C) 3:55, 3:59, 4:05 cleans @205# and wall ball @30#
- rows all sub 1:45, cleans in 2s, wall balls 10/10
D) completed 2 sets 25 ghd’s
A. 50/12, couldnt do rope climbs cause of class.
B. 2@225, 2@245, 2@265, 2@285, 2@300, 2@315 all reps felt great.
C. 3:14 (1:48, 8/2, 20)
3:09 (1:46, 8/2, 20)
3:17 (1:50, 7/3, 20)
D. Did v-ups, I did a lot of GHD’s yesterday
A. Complete
B. 225, 245, 265, 285, 315, 325 ( power clean)
C. 3:33, 3:41, 4:37
Felt petty good today. But lower back starting to ache.
A. Three sets, not for time, of:
Rope Climbs x 2/2/2 (still trying to get up in 3 pulls…)
Double-Unders x 50/50/50 (second set broken-1 and 2 unbroken)
Toes to Bar x 10-10-10 (oops… thought it was 10!)
B.
1&2 @ 85lbs
3&4 @ 95
5&6 @ 105
7&8 @ 115
9&10 @ 125
11 @ 135
12 @ 140
these felt good
C.
cleans at 115
4:50/4:53/4:48 need to work on pushing through wall balls
D.
2 sets
GHD Sit-Ups x 25
a. skipped due to time
b. 1&2 @85, 3&4@ 90,5&6 @100,7&8@105,9&10@115,11&12 @120
C. Used 135# for all three 6:02, 6:06, 6:52 (all wall ball unbroken)
D. 2 sets GHD x25
A) Rope Climbs 3/2/2
Dubs 50/40/40
TTB 12/12/12
B) EMOM 12min. Hang Clean x 1 Rep
1&2 @ 140
3&4 @ 155
5&6 @ 165
7&8 @ 175
9&10 @ 190
11&12 @ 200
C) (185#) 4:15/4:28/4:37
D) 2 x 25 Ghd’s
Back to training tomorrow…
Back to training tomorrow…
A
50/12 big class so no room for rope climbs
B
2@185 2@205 2@225 2@245 1@265 with 1 fail 2 fails at 275, felt heavy today
C
3:40
3:40
3:55
A.
Completed
B.
1-2 @ 145
3-4 @ 160
5-6 @ 170
7-8 @ 185
9-10 @ 200
11-12 @ 210
C.
1. 6:46
2. 6:16
3. 6:27
D.
Completed
A. 3(3/50/12)
B. 135-145-155-165-175-185-195 (did actual percentages and mechanics felt good, bar stayed close, need to work on acceleration in hang)
C. (195 is my max power clean so i did it at 185, some squat cleans…)
5:45
Focused the next two rounds on faster singles and consistent row.
(phone died, was outside cause of big class. sorry for all the excuses)
A.
Three sets, not for time, of:
20′ Rope Climbs x 3 – 2 – 2 ascents
Double-Unders x 50 – 50 – 50 reps
Toes to Bar x 12 – 12 – 12 reps
Note
- Might start substituting Rope Climb w/ Butterfly kip practice, my rope climb is pretty efficient… But I don’t have a Butterfly kip
CJ, would that okay? or should tack that on the end? or just practice in WODs?
B.
Based my number’s off my 1RM Squat Clean 315#
Loading per minute:
1&2 = 190#
3&4 = 205#
5&6 = 220#
7&8 = 235#
9&10 = 250#
11&12 = 270#
Note
- Sets 1-9 Hang Power Clean
- Sets 10-12 Hang Squat Clean
C.
Round 1
4:08
PC 5.1.1.1.2
WB unbroken
Round 2
4:20
PC 3.2.2.1.2
WB unbroken
Round 3
4:09
PC 5.2.3
WB unbroken
Note
- We only have one 30# med ball, so to keep things balanced McD and I use the 30# slamball
-/+ Slamball has NO bounce of the wall (which made things harder), BUT I could hold it tighter to my body (which put me in a great position)
+/- I went right from the erg to the bar (got those reps as soon as I could), BUT I took a lot of time between from the bar to the slamball
Note
- Felt good… keep working on my mental game while in MetCons
+ Convince myself I can still function when I’m breathing heavy
D.
Done
A) Rope Climbs – could not do because of class
Dubs 50/50/50
TTB 12/12/12
B) EMOM 12min. Hang Clean x 1 Rep
1&2 @ 64
3&4 @ 69
5&6 @ 74
7&8 @ 79
9&10 @ 84
11&12 @ 89
C) RX 5:22/5:08/4:32
D) 2 x 25 Ghd’s
A) Done- No rope
B) 185,205,225,240,255,275
C) 6:05
-Cut it after the first round. No drive for this today. I had a rough nights sleep last night and got a bad 4 hours ish last night. That coupled with the stress I’ve been dealing with the past couple days, really makes it difficult to focus
D) Done
Finisher with Drew
3 Rounds each
30 ft. Farmer carry(75 lb dumbbells with fat gripz)
30 ft. burpee broad jump
10 squat clean to over the pullup bar toss with a 45 lb sandbag
30 ft. burpee braod jump
30 ft. farmer carry
11:24
Then I shot around for about 45 minutes. Man, I miss playing ball sometimes.
A. Done
B. 85,90,95,100,110,115 (all from the high hang)
C. W/ a 5min time cap…and scaling to 115#
Set 1: ended w/ 15 wb
Set 2: ended w/ 10 wb
Set 3: ended w/ 14 wb
Power cleans all singles, and I don’t know why I didn’t try to string some together.
D. Done
A) Rope Climbs – could not do because of class
Du 50/50/50
TTB 12/12/12
B) EMOM 12min. Hang Clean x 1 Rep
1&2 @ 72
3&4 @ 78
5&6 @ 84
7&8 @ 90
9&10 @ 96
11&12 @ 102
C) 4:40, 4:40, 4:08
A) Rope climbs: 2/2/2
Double unders: 50/50/50
Toes to bar: 10/12/12
B) 75/80/85/90/100/105#
C) Scaled power cleans to 105# – 6:30/6:08/6:08 (20lb wall ball is heavy & still getting used to it)
D) GHD: 25/25
A) done
B) 165,175,185,205,215 Felt great, will go higher next time.
C 4:21,4:31, 4:41. weak explosion for the pc
d)done.
A) Done
B) did hang power cleans, worked up to 235, failed 245 then dropped back to 205 for 2 final sets
C) 4:30, 5:15, 5:00 (only had 20# ball)
D) Done
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents (3/3/2)
Double-Unders x 40-50 reps (50/50/50)
Toes to Bar x 12 reps (12/12/12)
B.
Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep
Loading per minute:
1&2 = 60% – 45kg
3&4 = 65% – 48kg
5&6 = 70% – 52kg
7&8 = 75% – 55kg
9&10 = 80% – 58kg
11&12 = 85% – 62kg
C.
Three sets for times of:
Row 500 Meters
10 Power Cleans (205/143 lb)
20 Wall Ball Shots (30/20 lb)
Rest 5 minutes
Wow, this was challenging…I had to go down in weight. Used 55kg. Watching Kim go beast mode at the Rx weight was awesome. Good work Kim!
1) completed 9 Wall Ball
2) completed 11 Wall Ball
3) completed 10 Wall Ball
D.
Two sets of:
GHD Sit-Ups x 25 reps
Rest as needed
done
A)
Rope climbs/double unders/ toes to bar (still one-by-one) Done.
Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep
Loading per minute:
B)
1&2 = 60% – 65/70 lbs
3&4 = 65% – 75/80 lbs
5&6 = 70% – 85/90 lbs
7&8 = 75% – 90/95 lbs (85%)
9&10 = 80% – 100/105 lbs (90%)
11&12 = 85% – 110/115 lbs – (100%)
left elbow still slower than right and both are slower than should be.
C) Modified – 99# cleans
1) completed 8 Wall Ball
2) completed 8 Wall Ball
3) completed 8 Wall Ball
D) 25 GHDs 2 sets done.
Track AM
Warmup + Pose Drills.
Jog 1 mile
Power PM
A.
Three sets, not for time, of single leg:
Cable hip flexor pulls x5
Reverse cable leg press x5
Free hand pistols x10
Caleb to 55#
Crisco to 66#
B.
Six sets of:
Bench Press x 4 reps @ 2111
(all sets should be performed at or above 80% of your 1-RM)
Rest 3 minutes
Crisco to 185#
Pro to 200
Caleb to 205
C.
Five sets for max reps of:
45 seconds of Weighted Strict Pull-Up (35(pro)/25(caleb/crisco) lbs)
15 seconds of Rest
45 seconds of Hand-Release Push-Ups
15 seconds of Rest
45 seconds of Push Press (95/65 lbs)
15 seconds of Rest
Total burn out all sets!!! Ouch.
Did this together with minimal bickering… Probably cuz I didn’t coach Louise too much, hehe.
Lulu
B) 90/105/105/110/120/135
C) As rx’d – 5:20/5:36/5:28 (20lb wall ball was tough… Stringing 2s together by the end)
MikeE
B) 175/185/205/215/235/245.. All power and pretty easy for me.
C) As rx’d – 3:46/4:24/4:12 Surprised I broke every round of wallballs except the last one? Weird. I think I may be mentally holding myself back with fear from injury.
Jealous as some of my friends are going to Invictus this weekend. One day we will come visit the gym in complete awe and giddiness, lol.
haha Mike, minimal bickering is right
Part C was not rx’d I used 120lbs for the power cleans.
A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Double-Unders x 40-50 reps
Toes to Bar x 12 reps
(1)3/50/12UB
(2)3/50/7kip5strict(lost kip)
(3)3/50/12
B.Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep – Loading per minute:
1Hang Power Clean+1Squat Clean(wasn’t sure if it was a squat or not so did both)
1&2 = 60% #113
3&4 = 65% #123
5&6 = 70% #133
7&8 = 75% #143
9&10 = 80% #153
11&12 = 85% #163
***163 ugly, missed 2nd squat clean,
couldn’t get out of squat
C.Three sets for times of:
Row 500 Meters
10 Power Cleans (205/143 lb)
20 Wall Ball Shots (30/20 lb)
Rest 5 minutes
1)4:15 singles on 143clean, UB WB#14
2)4:23, singles on 143clean(hvy), UB WB#14
3)4:30, singles(ugly), UB WB#14
***didn’t read WB weight, my mistake
D.Two sets of: done
GHD Sit-Ups x 25 reps
Rest as needed
A. done
B.
1&2- 81Kg
3&4- 87Kg
5&6- 95Kg
7&8- 102Kg
9&10- 108Kg
11&12-115Kg missed 1st.
13- 115Kg Made up the one I missed
C. Rx
4:17
5:42
6:50
D.
Done