NOVEMBER 7, 2016 COMPETITION

COMPETITION
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the three sets.
Followed by.
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds,
then come up and repeat for four reps)
Build over the course of the three sets.
Followed by
Every 3 minutes, for 18 minutes (6 sets) of:
2-Position Snatch
(mid-thigh, then 2 below the knee pause for 2 seconds at each position, and
pause for 1 second in the receiving position after each snatch)
B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3 reps
Aim for three heavy work sets.
Goal is to be 3-5% heavier than October 24.
C.
Three sets for times of:
50 Calories of Assault Bike
20 Overhead Squats (115/75 lbs)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes
D.
Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Supinated-Grip Pull-Ups x 8 reps @ 2111
Rest as needed

NOVEMBER 8, 2016 COMPETITION

COMPETITION
A.
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 75-85%
Immediately followed by
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 90-95%
Immediately followed by
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 95-105%
B.
Deadlift
*Set 1 5 reps
*Set 2 4 reps
*Set 3 3 reps
*Set 4 2 reps
*Set 5 1 rep
Rest 3 minutes between sets.
Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!
C.
Complete as many rounds and reps as possible in 10 minutes of:
6 Front Squats (225/155 lbs taken from the floor)
30 Double Unders
D.
Two rounds of:
200 meter Farmers Carry
200 meter Sandbag Carry (Bear Hug)
*Load based on what you can complete with no more than one drop per round
per movement.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following todays primary
session.)

Two sets of:

Row 4000 meter @ 10 seconds slower than your 5k PR pace per 500 meters
Rest 4 minutes

NOVEMBER 9, 2016 COMPETITION

COMPETITION
A.
For max reps in 2 minutes:
100 Double-Unders
Muscle-Ups x Max Reps in remaining time
Note when you complete the double-unders, a good goal would be right at the
60 second mark.
B.
Four sets of:
2 Jerk-Grip Push-Presses from Behind the Neck + 2 Jerk-Grip Overhead Squats
@ 2211
Rest as needed
C.
Every minute, on the minute, for 16 minutes:
Split Jerk x 1 rep
Build over the course of the 16 sets, to todays heavy 1-RM.
D.
Three rounds for time of:
400 meter run
10 Ground to Overhead (155/105 lbs)
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to 10 Target)

WORKOUT OF THE DAY

NOVEMBER 10, 2016 COMPETITION

COMPETITION

Swimming Technique and Active Recovery Session

Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot
breathe properly, the stretch is too intense and you need to back off to the
place where you can maintain a rhythmic breathing pattern.
II.
Before todays session, check out this link for a good tutorial regarding body
position and this link on common swimming errors.
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This
drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Followed by
Four sets of:
25 Meter Kick For Count of 3 and then take 3 arm strokes; repeat for the whole
25. Count of 3 is 1, 1000, 2, 1000, 3, 1000.
Rest 30 seconds between 25 Meter efforts

Followed by
Four sets of:
25 Meter Catch Up use fins if necessary
Rest 20 seconds
Main Set
One set of:
25 Meter Stroke Count of 70%
Rest 15 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
100 Meter Maintain Stroke Count of 70%
Rest 30 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
25 Meter Maintain Stroke Count of 70%
Followed by
Four sets of:
50 Meter Swim @ 70% effort
60 seconds rest
(try to come in at the same time each set)
(take note of your times)
Followed by
Every Minute on the Minute for 8 Minutes:
25 Meter Swim
(The focus of these 25 meters is to tucked your chin and rotate your head to
breath; one goggle in the water, one goggle out.)
Cool Down
100 Meters Drill of Your Choice
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starretts Mobility WOD and
spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starretts Mobility WOD and
spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starretts Mobility
WOD and spend 5-10 minutes with them.
AND/OR
* Body work from a licensed body worker (ART, Graston, acupuncture, etc)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the
NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc
Pro), contrast baths, salt baths, castor oil packs, etc.
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to
fuel your efforts for the remainder of the week.
E.
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.

NOVEMBER 11, 2016 COMPETITION

COMPETITION
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 2 reps @ 60%
*Set 2 2 reps @ 65%
*Set 3 2 reps @ 70%
*Set 4 1 rep @ 75%
*Set 5 1 rep @ 80%
Rest one minute, and then

Every two minutes, for 6 minutes (3 sets):

Front Squat
*Set 6 85% x 1 rep
*Set 7 85-90% x 1 rep
*Set 8 90+% x 1 rep
B. Build to 85-90% of your 1-RM Snatch, and then
For time:
15 Snatches @ 85% of your 1-RM

*Penalty If you fail an attempt, perform 10 Burpees Over the Barbell before
taking your next attempt. Note how many, if any, attempts were failed over the
course of the 10 reps.
C. Take 15-20 minutes to find your 10-RM Back Squat
*Be smart about how you warm up for this. Warm-up with low volume singles or
doubles until you reach a load that you think will be an appropriate challenge
for 10 unbroken reps.

D. Three Wise Men Tribute Workout

Jeremy
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (185/125 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then
Ben
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
Rest 2 minutes, and then
Beau
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24/20)
30 Wall Ball Shots (20/14 lbs)

NOVEMBER 12, 2016 COMPETITION

COMPETITION
A.
Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed
Followed by
Three sets of:
Box Bridge Handstand Push Ups to deficit of your choice x Max Reps
Rest as needed
B.
Three rounds for time of:
12 Calories of Assault Bike
9 Thrusters (115/75 lbs)
6 Strict Handstand Push-Ups to 2/0 Deficit
Rest until the running clock reaches 10:00, and then
C.
Two rounds for time of:
15 Calories of Assault Bike
12 Shoulder to Overhead (155/115 lbs)
9 Toes-to-bar

Rest until the running clock reaches 20:00, and then

D.
For time:
21 Calories of Assault Bike
15/12 Ring Muscle-Ups
9 Squat Cleans (185/125 lbs)
E.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Prone Chinese Planks x 60 seconds
Rest as needed

NOVEMBER 13, 2016

COMPETITION, FITNESS, PERFORMANCE
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starretts Mobility WOD and
spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starretts Mobility WOD and
spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starretts Mobility
WOD and spend 5-10 minutes with them.
AND/OR
* Body work from a licensed body worker (ART, Graston, acupuncture, etc)
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.