Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
A.
Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 minutes
B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)
Compare results to November 2, 2018.
A. 185, 185, 190, 195 (this was almost a max effort), 190
B. First time doing Karen. Have been avoiding it for years as I hate wall balls.
Did the 18, 17, 16 etc rep scheme. Every round was UB but probably took too long of breaks.
8:36
A.) bulg split squats at 65 lb dumbells. 3, 3, 3, 2, 3
B.) 7:11 RX. Last time I had recorded for Karen was 7:46. Hoping for sub 7 next time
Made up a nate ish wod at home. No wallballs or back squat at home. ??♀️
20 min AMRAP
2 RMU – legs on a box.
4 HSPU
8 KBS
16 abmat sit ups
32 DU
8 + 4 DU. Finished up the rest of the DU for a total of 9 rounds.
Added the other two exercises, because I have been having issues with a strained tendon in my elbow/forearm, and RMU tend to frustrate it. Any tips for rehabbing what is essentially tennis elbow?
Oh no Janelle!! Have you tried mashing your forearms with a lax ball?
I have some, but it’s right up next to the elbow bone, which makes it hard to marsh purposefully. 🙂 Will do some more of it.
I am SO SORE from yesterdays single leg Romanian deadlifts and the strict T2B!!
Ran 1200 meters to gym (I don’t live far)
BS: 175 x 3; 175 x 3; 185 x 3; 185 x 3; 185 x 3
“Karen” 6:44
Ran 1200 meters home (had to shuffle run the first 400 because my quads were cramping)!!
I feel like my hamstrings have knots in them.
Yes!! I am wrecked lol
A. 12 sets of 30% max HSPU for time. Works out as 24 reps (12 sets of 2 reps), done in 7.57. previous HSPU performance was 17 in 10 mins so plenty of progress. B. 5 Sets: 3 Pausing Jerk Drives. Up to 75% for final 3 sets. C. 5 Sets of 2: * Pausing Push Jerk. 1s Pause in Dip, and Catch. Up to 60% for final 3 sets. Done every 1.30. Followed by… 5 Sets of 1: every 1.30 – Push Jerk Started at 70% and finished at 80kg for a heavy single. Also a PR but haven’t push… Read more »
A. All sets at 185
B. 7:00 on the nose!
That looks like a great day Anika! Way to work through all of that. You guys are braver than I am for attacking this two days after Murph! I’m looking for to it tomorrow though.
Does anybody have an issue with their scapular spine swelling whenever you do squats?
I have never heard of this. What do you mean?
I get a bone bruise right across the top of both scaps where the bar sits (that’s where it sits on me anyway). I know what causes it but I don’t remember it happening when I was younger.
Evening session:
E90sec x3
1. Sandbag march 45-60 sec 100 kg
2. Ab Wheel roll out x12 @3010
3. Reverse snow angels x15 @2020 +2,5 kg plates
Okay so Ive been complaining non stop since Murph that my quads hurt like hell then we get to do this today…
A. 275, 295, 295, 295, 315 (felt easier than last serie of 295, what the heck ?)
B. 6:24, expected 7:30. Did 50 then series of 20-15-10s. Died. My last score was between 6:30-40.
Great work Martin!
Warmup – completed
A. 5×3 @ 335
B. 6:42 – shoulders/upper back/arms the limiter, has trouble pushing today
B3. 8:xx (5/5/5/5 and 5/5/5/5).
Never did HSClTh before. Nice new movement!
PM:
C. Done
Mobility: ROMWOD (long version)
Programmed some birthday bumps this morning …
“Foul 44″
44 – Row (cal)
44 – 1.5p American KB Swings
44 – 1.5p KB Goblet Walking Lunges
44 – 75# Shoulder to Overhead
44 – 95# Hang Power Cleans
44 – 115# Front Squats
44 – 185# Deadlift
44 – 24” Box Jump Overs
44 – 20# Wallballs
44 – Double-unders
Time: 30:30
… have a good one folks.
That’s one way to “celebrate!” Great work brother. You’re a beast! Happy Birthday! Do you have anything else planned?
Happy birthday Chris!
Impressive! Happy birthday!
Happy Birthday Chris.
Impressive as always old man!
Wow this looks awful! Happy birthday ?
Happy birthday and great workout. ?
Happy birthday!!
Hi,
warm-up
A: done @115 kg
B: done with 10 sets of 15 reps, time 9:32
stretching
Have a good day.
Consistent work, good job!
Good morning everybody…
A. 295x3x3. didn’t finish because it didn’t feel good
B. 6:35 Rx; :02 PR. went 18/17…8/7. Could have gone faster, but am still burnt from Murph and yesterday.
Congrats on the PR Chris! Two days removed that’s all the more impressive.
Thanks, Mike.
After two long and exhausting workouts in 3 days (Jared hero wod on saturday and nate + murph on monday), a new 5k rowing PR and a 12 hours working shift yesterday, I didn’t have much energy today. But I reached the gym and did this today A) Weightlifiting session: clean + split jerk + clean complex; hang power snatch; front squats B) Accessory work – 3 rounds: bent over row x 8 + 2 kb bulgarian split squats x 5 each leg C) 8′ EMOM (4 rounds each): 1′ 16 wall balls; 2′ 16 box jumps D) Yesterday’s metcon:… Read more »
Great to get in the gym after all of that. Awesome work
A. Squats OT2.5M
10×135
8×185
6×225
4×270
Then 5 sets of 3×300
B. Karen- 5:56 Rx, my legs are done for the 2nd time this week! Shoulders were the limiter after 78 SHSPU on Monday. Done as 30/20/20/20 then 10/10/10/15/15
C. X-over symmetry and paloff twists
Nice job on Karen. I was feeling the last 2 day as well!
Thanks, I woke up feeling better than expected, full DOMs yesterday
That’s pretty fast on the WB! Great job!
So here we go, TLH back on track to show us what is fitness. Amazing performance today.
Haha, I’m either on or way off lately. I’ve learned to just accept whatever comes and enjoy the good days!
Longhorn! Crushing another day!
Had to make up for getting crushed by you all on Murph!
My time might have been a little better, but I didn’t have a vest on especially one that’s Rx+ 🙂
Sub 6 after those squats ? great job
Back squats on a 3min repeat – 160kg for all 5 triples. Weren’t too bad
B.
Lower back felt effed from yesterday’s snatch position work and dB snatches (I did the fitness workout) so did something different
100cal assault bike for time – 5:30
Maintained 420watt average pace.
That’s all for tonight – I effed!
Eff happens! Solid squatting power man!
The fitness wods are great imho.
Monstrous squat! Making up the AB workout for yourself is so impressive too, so many other things i’d rather do
Great day Shaun! I love the pic too! Take care of that back bro.
Warmup ✅ very helpful!
A. E90sec x5
Low bar back squat x3 85-90%
120/125/130/130/130
B. Karen 150 WB
30/20/15/15/15/15/10/10/10/10
8:40
Quads started to cramp a bit after that.
Biking to work was fun today as well!
Don’t know how you moved the pedals after this! Awesome performance
Thanks, glad I pushed through the wod, breathing was main problem as always. Quads are ded.
Good! It is funny and hard. It is very helpful for my kind of sport – fencing. Thank you. Go on!
Great to have you! Keep posting!
Only the hip and enkel part of the video? this is my second day on invictus and there is an whole video of mobility warming up
You can do more if it’s necessary. But for squatting today hips and ankles are in main focus as described.
Thanks, Simo! You the bomb!
Anytime! 😉