Session One
Gymnastics Skills Warm-Up
I.
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
II.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)
followed by…
Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
followed by…
Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed
Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.
III.
Two sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Two sets of:
Hollow-Body Tuck-Ups x 25 reps
A.
Front Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 3 reps @ 85%
Rest 2-3 minutes between sets
Same loads as used on Monday.
B.
Take 15-20 minutes to build to today’s heavy…
Clean x 1.1.1
(rest 5-10 seconds between singles)
Followed by…
Three sets of:
Clean x 1 rep @ 100% of today’s triple
Rest as needed
Followed by…
Three sets of:
Clean x 3 reps @ 80% of today’s triple
Rest as needed
Followed by…
One set of:
Clean x 5 reps @ 70% of today’s triple
C.
Two sets of:
Overhead Yoke Carry
x 50′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100′
Rest 2-3 minutes
Session Two
A.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 10 reps @ 60%
*Set 2 – 8 reps @ 65%
*Set 3 – 8 reps @ 70%
*Set 4 – 8 reps @ 75%
B.
Five sets of:
Row 1000 meters @ 10 seconds slower than your 5k PR Pace
Rest 60 seconds
C.
Spend 15-20 minutes dedicated to passive stretching and breathing. If you’re not yet familiar with progressive relaxation or breath control exercises, please check out the Invictus Guided Visualizations.
Session 1
A. 225, 260, 280,300, 315
B1) 275 for triple. Failed on last rep of 285.
2)275
3) 220
4) 195
Session 2
A. 255, 280, 300, 320
B. Done All around 4:00/ 1000m
Session 1:
Done: handstands are sucking
A) 215/245/260/285/300
B) 245 for a triple/225x3x3 UB/195x5x1 UB
C) 180 lbs on a axle bar / 90 lbs on sled
Session 2:
A) 250/270/295/315
B) all sets rowed less than 3:45
Gymnastics compete
A) front squats off 350
B)cleans triple: up to 300#
C) no strongman stuff 🙁
Later
D) back squats based off 450
These were harder than anticipated
E) 1k row x 5 at 1:53 pace
F) stretching and breathing done aaaahhhh
Rest up tomorrow!
A) 220/235/265/300/305
B) Built up to 305 triple then hit all percentages. Wow. Legs not feeling good today but somehow muscled thru this loveliness.
C) Done
A) Skipped
B) A little over 4:00 each set.
Glad you were able to make it through it! Rest up tomorrow
Session one Warmup and gymnastic stuff done Front squat got one rep into the third set (280) before I shut it down. Have on and off again thoracic pain on my right side that has made front rack and overhead pretty painful. Was pretty dejected so went to the cafeteria Session two Kind of got pissed seeing invictus athletes on social media cleaning heavy so came back and tried Gutting through a few cleans…hit 280 for a triple and stopped there Back squats done at percentage (100 lbs off 1rm actually) Strong man stuff subbed farmer carry and dumbbell overhead… Read more »
Sorry to hear that is buggin you. Hope it feels better
AM:
A. FSQs done. A little tough at the end
B. Cleans 1.1.1 – 230
C. OH yoke – 265; hand over hands with 90lbs
PM:
Did gymnastics warm up
A. Squats felt good
B. 4:18, 4:31, 4:16, 4:20, 4:17
Session 1
Gymnastics complete
A: 5@220,5@255, 5@275,4@290,3@310
B: 285. I was a little too greedy and jumped to 300 and was not successful today. I know I have that weight soon though.
3(285×1), 3(230×3) 1(200×5)
C: complete
Gymnastics Skipped
A. FS done at percentage, feel weak
B. Clean triple 255, Got spat out on the third rep of 275 three separate times (poor rack once, twice caught the bar too far on my heels). Max is 320 so I’m not too happy.
C. Skipped
Session 2
A. Back squats done at percentage
B. Can’t sit for the row because my glutes are still shot and I’m pretty sure I bruised my right glute when I got spat out on those clean triples. Doing a slow assault bike instead. Overall just a bad week of training
Sounds like your body needs some loving and rest. Eat well and lots of mobility tonight and tomorrow!
Gymnastics done
A. Front Squats
145/170/185/195/210
B. Cleans
Triples – worked up to 180# everything felt like a ton of bricks!
Singles – 180#
Sets of 3 – 145
Set of 5 – 125
C. Yoke carry w/ barbell and 40# KBs on each side
Prowler pull with just the sled
D. Rows- only got to do 4 because I had to coach my noon class 🙂 Avg pace: 2:15/500m on all sets
Back squats and Romwod later!
Rest up and get your body ready for the Open!
Session 1:
Had to skip gymnastics for time
A. 225×5/275×5/285×5/305×4/320×3
B. 315×3/315x3x1/255x3x3/225x1x5
C. Done
Session2:
A.245×10/275×8/285×8/305×8
B.5x1k rows @~1:53/500m
C.Done
Session 1: gymnastics done
A- 225/260/280/295/315#
B- 275#
B2- 275
B3- 220
B4- 190 all felt great
C- OH yoke carry 50′ 280&330# felt great // hoh rope pulls 90/135#
Session 2:
A-
B-
C-
AMSession
Gymnastic warm up done
A. 225 – 265- 285-305-315
B. Cleans worked up to 285 x 3
3 x 1 at 285
3×3 at 225
1 x 5 at 205 (TnG)
Am session
Front squats done based off of new 1rep of 255. Hit all my numbers
Cleans did all TnG. Worked up to 190. Hit 195 for 2. Pr for me for the 3 and the 195 for 2 was a pr. Barely missed the last one. Elbows just fell. Stopped here with cleaning because my back started bothering me. Need to feel good for Friday night lights!
Pm session will back squat and do the 5x1000m row.
Strong work on those cleans today!
Thank u!
Ass still sore from Friday’s 16.1
Session 1:
Gymnastics done, max free standing hold 50 sec
B. 285×3
C. 275×2 (arg), 275×3 singles, 220x3x3, 185×5 touch and go felt too easy
The clean session was pretty bad, legs so tired. I PC’s the last two sets of 3 @ 80%
D. Strong man in afternoon
Session 2:
Haha ditto
Feeling rough today. My knee had been feeling better past 5 days. Today not so much.
Session 1
Gymnastics done
A. Based off 395. Only 2 reps at 335 (85%)
B. Up to 265
Everything based on that. Started to do power cleans at 80% to save knee.
C. 210 yoke.
130 hand over hand
Session 2
A. No back squat cuz knee
Did banded lateral leg raises and barbell hip thrusts
B. All done between 3:56-3:58
C. Romwod
I think the most important session today was your Romwod! Look after that knee and make sure you feel good for Friday!
Session 1
Core and gymnasty done
Then I did the metcons from the comp blog
Skipped 5he frontsquat
Session 2
A triplet 140 kg
I know it says 3 singles I tried tng got x2 then I couldn’t stand up in 3 haha
3×3 112 kg
1x 100 kg
B
Backsquat
10x 130 kg
8×140
8×150
8×160 kg but I needed a extra 2 min between the set 3 and 4 haha
Session 1
1. Done
2.
3.
A. 185×5/
Handstands..All done
Front squat
5x 60kg, 5 x 65kg, 5x 73kg, 4x 78kg 3x 83kg
Cleans..
Worked up to 75kg..failed 3rd rep 🙁 (but that is 90% so happy for a double)
Triples for 65kg
Back squat
10x 70kg
8 x 75kg
8x 80kg
8 x 86kg
Row x 3 sets
Core complete
question I’ve had for months:
When it’s programmed as 10 seconds slower than 5k pace, are we talking about finish time or our 500 split time?
Ie. If my pr pace is 1:50 should I aim to finish 1k at 4:00 (10 seconds slower than split avg.) or at 3:50 (10 seconds slower than a 1k rowed at my pr pace)
It is aimed at your average 5 k
So if your 5 k time is 20 min average split at 500 2:00 then you should you row at 2:10
Based on your average 500 meter split.
If your PR 1000m is 4:00 todays work will be performed at 2:10/500 meter pace.