Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Hamstring Floss with a softball x 10 pulses per side
Interval 2 – Forward Leg Swings x 12-15 reps per side
Interval 3 – Quadruped Thoracic Rotation x 5-6 reps per side
and then . . .
Two sets of:
Hamstring Foam Roller Curls x 10 reps
Rest as needed
A.
Deadlift
*Set 1 – 10 reps @ 65% of 1-RM
*Set 2 – 8 reps @ 75%
*Set 3 – 6 reps @ 80%
*Set 4 – 4 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 reps @ 95%
Rest 2-3 minutes between sets.
B.
If you need more work on barbell cycling, then perform the following:
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Goal loading per set (by %):
*Set 1 – 70-75% of 1-RM Power Clean
*Set 2 – 75-80%
*Set 3 – 80-85%
C.
40-54
15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
100 Double-Unders
55+
Complete as many rounds and reps as possible in 14 minutes of:
100 Double-Unders
50 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
7 Muscle-Ups
D.
Three sets of:
DB Floor Press x 6-8 reps
Rest 60 seconds
Elevated Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
DB Z-Press x 5-6 reps
Rest 60 seconds
Mob done
A. 240×10, 275×8, 295×6, 315×5, 335×2, 350×1 (heavy)
B. Skipped
C. 360 reps (not a good muscle up day)
D. Joined the 808 team and did a rowing WOD:
10x500m intervals at 2k pace + 5 secs
Fastest: 2:07, Slowest: 2:13, Avg: 2:10
M/A done
A. got through set 4 at 245 and stopped because for the last few weeks I feel a pain in my hamstring when I go heavy.
B. 120, 125, 130, 135
C. 179 – 162 last time. I felt like wall balls and DU were much better but my MU were off today.
A. 110/125/135/145/155/160 kg
B. 75/80/85 kg
C. 2 rounds + 4 mu (did jump mu)
D. 2*20 kg kb
Rest day~All ready for NorCal Masters this weekend…
Keep us updated Cheryl!
Mob done.
A. 225/255/275/290/305/325
B. 110/115/125
C. Did 55+ scaled MU w/ stationary dips 2 to 1. 366reps. The most dips I have done. Only 4 w/band. baby progress! PT has been really helping shoulder. Still hard to hold the bottom of a dip but getting stronger. Hope to get those MU soon!
Awesome job Litsa!
Mob Done
A. 305/350/375/395/425/440 – admittedly it has been a long time since I pulled this heavy. Goodness
B. (Gave this a try before Doing 15.3. Interested to see how I would do after some cleans.)
185/205/215/225 x 2 after that they become squat cleans.
C. 351 reps
D. DBFP w/ 50’s, 10 rows with a 30″ box, Z-press w/ 45’s
Some rev-hyper and COS to finish it off.
A. 300/335/360/385/405/430. Trying to get my legs back after 3 weeks out…took percentage 50# lighter than my 1 rep and it was still hard!
B. 195/210/220×5
C. Shoulder didnt like the M.U. so after 2 reps I just left them out to concentrate on keeping moving. 2+23 (323 reps)
D. Done
Good call Andy!
A. DeadLifts – 175, 200, 220, 235.. stopped there… didn’t feel good when I tried to lift 250#. B. Skipped since I was short on time – will do tomorrow C. 2 rds + 1. I didn’t do the Open last year so I didn’t have a baseline. I stumbled too much on my 2nd round of DU’s which is rare for me when healthy… still need to work on DU’s when legs are tired. I actually liked this workout. I would definitely do this one again. D. 35# and 30# for Z Press. *Almost made it to SD this… Read more »
YESSSSSS!!!!!!!
Mobility – done! A. Deadlifts – 150/180/220/234/245/255 B. Touch-n-go’s 100/110/115 C. Really happy with today’s result on this WOD. This was my best WOD in last year’s OPEN. Had a score of 309 and placed top 50 in my age group. So today’s results have me very stoked. I got 393 reps – an improvement of 84 reps. I was able to finish 5 more MU’s this time and then 79 unbroken DU’s before I ran out of time. I think the improvement can be attributed to my WBS and MU’s. Even though WBS aren’t a part of our Iinvictus… Read more »
That’s awesome! Fantastic improvement!
Great work Barry! That is so awesome to hear!!! I am so happy to see such a big improvement!!!!
A. 265/305/325/345/365/385
tried cycling barbells but forearms were not participating
C. 332 reps- this was my highest (worst) open score last year- I got 20 more reps today
D. did it but was pretty beat- went light with weights
Awesome job Al!!!!!!!
Mob done
A. 295, 340, 360, 385, 405, couldn’t coax 425 off the floor…
B. 185,195,205 (I did this after 15.3)
C. 459 reps. 83 reps better than last year. Dubs still dragged me down…
D. I skipped this to go eat pasta. I’ll get it tomorrow.
Great work Scott! Enjoy your pasta!
Impressive score.
Thanks Brent! Congrats on your PR as well.
Awesome score!
A. 275, 315, 365, 385, 405, 415
B. 205, 215
C. 359…used oly shoes, du’s terrible , lesson learned
No time, gotta pick up kids
Limited on time today and was only able to get in “A” and “C.”
A. 275,315,335,355,375,400(x2)
C. 371 (MU’s unbroken and DU’s went well but WB really challenge me.)
Todd Romano (male 40-44): A. Skipped…need the snatch/OHS work so I worked 1 power snatch + 1OHS + 1 hang squat snatch complex instead. B. Set 1 – 185lbs Set 2 – 205lbs Set 3 – 225lbs Set 4 – 225lbs (not using collars…had to momentarily drop bar after 4th rep to keep weights on right from sliding off and then did 5th rep to complete set, so not a true TNG set to be candid as this did allow me to re-grip b4 last rep) C. 348 (through 7 MU’s + 27 wallballs on 3rd round…just slightly better than… Read more »
A. 175-200-215-230-250-265(pr) – first 4 sets felt good so upped the percentages to give it a shot.
B. 110-115-120-125
C. 342 reps – up from 183
D. Done with 30#
Huge improvement! Great job!
Thanks! I had lots of room to improve 😉
Major improvement!!!!
Mobility done
A. Deadlift
Set 1. 10@195
2. 8@225
3. 6@245
4. 4@255
5. 2@275
6. 1@285
B. Touch & go power clean cycling
5X155 all three rounds
C. 15.3 309 reps
Made it to the second set of muscle ups got two. Really need to work on my DUs. The second set of DUs was done the hard way in sets of 5 and 10, not what I had planned. Wall balls went well so ate up time doing the DUs!
D. Skipped
Todd Romano (male 40-44): A. Skipped…need the snatch/OHS work so I worked 1 power snatch + 1OHS + 1 hang squat snatch complex instead. B. Set 1 – 185lbs Set 2 – 205lbs Set 3 – 225lbs Set 4 – 225lbs (not using collars…had to momentarily drop bar after 4th rep to keep weights on right from sliding off and then did 5th rep to complete set, so not a true TNG set to be candid as this did allow me to re-grip b4 last rep) C. 348 (through 7 MU’s + 27 wallballs on 3rd round…just slightly better than… Read more »
A) 145-165-175-187-197-210 (*Felt really good)
B) 88-98-103 *great exercise for me…just gave me a little more confidence
C) Rx 160 reps (I was excited to do 10 MU’s…I felt lucky in last years Open to get 159 reps. Now I have more confidence that I really can do MU’s
D) 35# DB floor press; 8 Ring Rows with feet elevated; DB Z-press at 25#
Awesome work!!
So this was basically a rest day for me even though I really wanted to get the 15.3 wod with some repetitions. Last year 2 muscle ups and now nothing.
DL 245×10,275×8,300×6,320×4,340×2, 360×1
All felt really good
B. Will do tonight at home
C. 0 reps very frustrated just can’t get MU don’t know why.
D. Tonight at home
Can you send me a video of you attempting a muscle up? Send it over to this email: nichole@invictusathlete.com
Will do thanks
A. 295/335/355/375/405(1) these didn’t feel good, so I shut it down
B. skipped for time
C. 340, which is +21 from the Open. More efficient MUs and dubs, thanks to this programming.
D. off to high school events – have a great weekend!
Good call shutting down the DL Perry! Great work on the 21 rep improvement!!
Thanks Nichole!