Workout of the Day
A.
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Push-Ups x 15-20 @ 10X0
Rest 2-3 minutes
B.
For time:
Row 1000 Meters
50 Kettlebell Swings (24/16kg)
Run 800 Meters
May 10, 2012 – Performance
Workout of the Day
Invictus is Closed During the SoCal Regionals
Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt!
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Invictus is Closed During the SoCal Regionals
Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt!
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Workout of the Day
OFF-SEASON
A.
Four rounds for time of:
315/225 lb. Deadlift x 6 reps
Ring Dips x 12/9 reps
Rest exactly 3 minutes, and then . . .
B.
Three rounds for time of:
30″/24″ Box Jump x 10 reps
Handstand Push-Ups x 15 reps
32/24 kg Kettlebell Swings x 20 reps
Rest exactly 2 minutes, and then . . .
C.
Two rounds for time of:
25 Hand-Release Push-Ups
50 Double-Unders
REGIONALS COMPETITORS
*Click the date of your Regionals below for your program.
May 17th-19th
May 24th-26th
May 31st-June 2nd
June 7th-9th
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A. Deadlifts: 275 lbs x 5, 295×5, 315×4, 335×4, 355×1 (2 and 3 weren’t happening at 355)
Push ups: 20, 20, 20, 20, 15
B. 9:21. Definitely felt some calf cramping on the run.
A. 185#x5, 205#x5, 225#x5, 245#x5, 265#x5; 20 push-ups all five sets
B. 10:06
Too conservative on the deadlifts…
Dan, this was a reasonable time for me to shoot for. I just couldn’t run very fast after the row and swings. Great job!
A.
Worked up to 155#X5…had planned on staying lightish anyway, but noticed the R plates were touching down first… thought it was the floor, but Michelle pointed out that my R hip was dropping down. Since my injury everything has gotten better except my deadlift… I’m now reaching the point where I can squat more than I can deadlift…not sure how to fix this.
PUs 20, 20, 15, 15, 15
B. 9:16
A. Topped out at 365 x 5; tried a 405 set but that was not happening today. In retrospect, I rushed the set up, did not run through my list of cues, did not brace and gave up too easily. Push ups ~ 12-15 each set.
B. 9:39 1000m row/ 25kb @ 2-pood + 25kb @ 1.5 pood / 800m row.
I will be in Baja starting tomorrow and gone all next week, so I will miss seeing the regional competition live. Good luck to everyone. If next Friday’s guest DJ plans on playing country music, that would be the time to do it, when I’m NOT there. Cheers.
Why are Deadlifts ALWAYS programmed on my rest day? (shakes fist at computer)
A. Back was a little tight today during the deadlifts.
Stopped at 275# today.
B. 8:23
A: 225×4, 225×4, 275×3, 275×3, 280×3. 15 p/u’s each set, did the second and third set of p/u’s weighted w/ 25# plate.
B: 9:33 as rx’d. That erg insists on sucking the life out of me…transition to the kb’s was slow and i didn’t catch a real run stride until the second lap.
Good luck to the Team at regionals!
A) Deadlifts
255×5 / 275×3 / 295×3 / 305×3 / 315×3
Five sets of 20 push ups, weighted
B) 9:27 ran 800m for 1000m row
Kbswings 41&9 american
I worked out with my son Jalen today! We subbed the rowing for running and J used the 16kg KB and I used the 20kg KB
Miriam
A- DL 135×5, 155 x5, 175 x3, 185 x3, 190×3
PU’s 15 all five sets
B-10:45
Jalen
A- worked on technique from #65 first 2 sets x5, #95 x4, #105 x3
PUs all 5 sets x15
B- 8:42
A. 315×5, 335×5, 365×5, 405×4, 425×3
20 push ups all rounds.
B. Subbed 100 45# sdhp for row
8.18
Wife did 205×5 on dead lifts. I’m very proud.