Session One
A.
Three sets of:
50 Foot Handstand Walk
12 Strict Handstand Push-Ups
Rest 60 seconds
B.
Take 15-20 minutes to build to today’s heavy…
Front Squat
Take big jumps and go by feel. Keep your total rep volume under 10 reps. If you feel good, keep moving the load up. If you feel slow and beat up, just move until the bar speed starts to stall.
C.
Eight sets of:
Clean x 1.1 @ 90+%
(rest 10 seconds between singles)
Rest 2 minutes between sets
D.
Three sets of:
4-Stop Halting Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
Rest as needed
Session Two
A.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
B.
Four sets for times of:
10 Burpee Box Jump Overs (24″/20″)
15 Toes-to-Bar
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes
C.
Three sets of:
Dumbell Chinese Rows x 8-10 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
D.
Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest as needed
followed by…
One set of:
Hang to L-Sit from Rings x 50 reps @ 2111
(keep all reps smooth and controlled following tempo prescription)
Hello! Front squats…worked up to 79kg pb
8x 2 clean at 75kg..very happy with that!
I have 3 competition qualifying wods to do due in tomorrow so did those instead of conditioning
(Isobel, 6min amrap with burpees, ttb and du’s, 2 minute muscle up amrap and a max bear complex)
Pm
Delt fly and rows done (4kg and 12.5kg )
Core done
L sits done
Squats… 4x 86kg 3x 92kg 2 x 98kg 1 x 104kg 10x 92kg
Thanks a lot
A)
1:30/1:33/1:24
B) 335 (355f)
C) I’m really beating myself up mentally: did not even get to 90% on my warm up
Went
230/235/235/235/235/235/235 f 2nd rep dropped to 225 single/225
D) 315/325/335
Session 2:
Not feelin it
A) 315/335/365/385/335×8
B) 1:53/1:58/1:55/1:52
C) 85 row/8 on bent over
D) done
Friday night lives is just for invictus members or i can go to watch?? Thanks
You are welcome to come by and check it out. The plan is it will be at the downtown location this week
Really? Thank you at what time starts??
Session 1
B. Built up to 355. Failed at 365. Stalled coming out of the hole. Know what needs fixed.
C. 4×260, 3×275, 1×285.
D. 285
Jumped right into session 2…
A. 320, 340, 365, 405, 10×340
B. 2:14, 2:22, 2:35. 2:42. Toasted….
Waited 2 hours and finished Sesson 1A.
How were the forearms feeling after session 2 part B?
Forearms started to feel it in the 3rd set. Goal is to perform sets similar to this all unbroken.
Hey guys. Just filled out the form for the questionnaire regarding future training. I am not competing at regionals at this point but I have made a significant improvement from 287 last year to what should be a top 100 finish in the north east. Will invictus continue an off-season program? I will be doing plenty of comps this spring and summer post-open so if there is any more infor you can give I’d appreciate it. Thanks guys.
What form?
Check your email Kyle. I got an email today 🙂
Off season cycle starts Monday 4th. Would be awesome to have you on board!
I was going to ask about what we do when we have a comp coming up…do we just stick to programme??
Session two
A. 4×345 then dropped percentages to 405
3×325
2×345
1×375
15×325
325 is closer to 70% but still working my way back. got more comfortable bouncing out of the hole as the set went on. all the other squat work from today was more like a tempo squat w/ pause
B.
C.
D.
Session one
A. :59/1:30/1:43 its weird its like the past two days of training blew out my triceps
B. 350 9 reps
C. 90% was not happening today. went down to 79% and still struggled. positioning and technique felt good just had no legs to get out of the hole with.
285×0/265×1/265/250/250/250×1/250/250
D. 3×345
Sounds like your body needs that rest day! Get ready for 16.5!
Session 1 or one session today…
A. This took forever. I’m so sore in my chest/arms. Messed up on one HS walk just cause I caught my fingers on the floor once.
B. Front Squat, 175#
C. Cleans done at 157#. Stuck with 90% off of 175#.
D. Halting DL done at
Back Squats: Done at percentages, 6 reps at 80% (180#). I feel so weak compared to everyone else on here :/
Metcon: Did not do, started first round and was just smoked. Decided to rest.
Chinese rows/flys: done.
Planks/Ring L-sits: will save for after 16.5 on Friday.
Body must be craving that rest day Shely! Solid week of work!
Kinda one session today…. A. HS Walk/ HSPU – 1:35/2:06/ 2:52 – that 60 second rest was a killer B. Front Squat – 6 reps, built to 230# C. Clean – done @ 200# – had 2 misses on second reps, this felt SO heavy today! D. Halting DL – done @ 180# E. Metcon: 1:58/2:24/2:45/2:51 – holy grip work! Also realized I haven’t swung a heavy KB in a while 🙂 F. Chinese rows/ delt flys – done G. Plank holds- done – didn’t do the ring L’s, my hands are really sore so I gave them a break… Read more »
Session 1:
A- all unbroken, shoulders definitely fried.
B- 355#
C- done @ 295# holy crap it burned.
D- 315/365/365#
Session 2:
Good consistent times Alan!
Session 1
A. 0:52, 1:05, 1:25 (4 singles at the end)
B. 310, blacked out
C. 275×7 sets, 280×3 last set https://www.instagram.com/p/BDTIjb-Ic6I/
Session 1
A. Done didn’t note times. 12, 7/5, 7/5 hs walks unbroken
B. Up to 295. Knee starting to feel a little better
C. 225
D. 275/325/325
Session 2
A. Low bar box squat 225/275/295/325/NA
B. 15:50 total time. Grippy
C. Done
D. Done
Session 1
A. Done. Did 6 strict an 6 Kipping evey round
B.
What happened on those repeats? Need to be closer to 2!
Midline felt smashed I was doing 3 sets of 5 on toes 2 bar an normally could hit them in 1 to 2 sets.