Session One
A.
Deadlift
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Sets 6-8 rep – 1 rep @ 90+%
Rest 2-3 minutes between sets.
B.
Take 20 minutes to build to today’s 1-RM Push Press
C.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Body Hold x 30 seconds
Minute 3 – Roll to Pistol x 12 reps
Session Two
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build to today’s 1-RM
B.
Every minute, on the minute, for 20 minutes:
Minute 1 – 20 Double-Unders + 5 Power Cleans (155/105 lbs)
Minute 2 – 5 Dumbbell Push Press + 10 Walking Lunges (55/35 lbs)
C.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3111
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
Session 2
A. 185 / 195 / 205 / 215 / 225 / 235 / 245 / 255(squat) / 255(squat) / 250
B. Done
C. GHR w/15lbs / Rev Hypers w/270lbs
Session 1
A. 185, 210, 225, 240, 255, 270 (270 felt like a million lbs coming off the floor today)
B. 165. Also felt like a million lbs…arms a little smoked from Murph
C. Done
Session 2
A. Worked up to 190 and failed…PR is 205 so today was sort of a lifting fail all around :/
B. Done unbroken
C. Done
One big session today:
Power Clean up to 115Kg (felt heavy)
Deadlift up to 195kg (tad grindy but came up ok)
EMOM 20 Done
Push Press PR 105kg (light and a 2kg PR – went for 110kg, but failed)
EMOM 12 Done
Sorry for the poor performance today.
Session 1
A) 315/355/375/405/425/455/475/505f
pulled to below the knee caps and stopped, first time I have ever done that, just fatigue from this being my 5th training day in a row.
B) 245/ 255f (PR is 265)
C) done at 10 pistols for the first three sets final set got 12
Right into session 2
A) 235f pissed!!!
B) done RX between 28 and 42 seconds of work
DU: UB / PC: singles / DPP: UB / L: 5 turn 5
C) done: ghr and light good mornings
Session 1
A. Built up to 445. Need a new max.
B. 285 +5 lbs 1rm
C. Skipped
Session 2…right after first session
A. 310 +5 lbs 1rm. Capable of 315.
B. Done
C. Skipped due to time
First day on Invictus Athlete, also first day working out at 6am. Hopefully my body gets used to it as time goes on! Session 1: A) up to 245 (about 90%), felt really heavy this morning B) moved to session 2, as I only have about 50 minutes in the morning C) after 3 minutes, scaled to 6 ab rollouts, 8 roll to pistol Session 2: B from Session 1) up to 140 (1RM is 145) A) up to 155 (100%), tried 160 but did a squat clean B) tried RX, thought this was on the brink of possible for… Read more »
Hey Taotao! Great to see you have made the switch!
Combined both sessions into one long mega session, switched up the order of sections
A) Deadlift- Failed my 90% and stopped cause my lower back was hurting
B) Push Press- 265 (5lb PR), completely unexpected
C) Power Clean- 185, 205, 225, 235, 245, 255, 265, 225, 245, 255 (shoulders and lats super sore and tight from Murph)
D) EMOMx20- Done
E) EMOMx12- Done
F) Glute ham raises and reverse hypers- done
Great work on the push press PR!!
A: Started at 165 and worked up to 260. Up to 245 was clean. 255 and 260 were a little messy but nothing terrible. Lost my grip a bit. B: I couldn’t even keep up. Did at Rx weight but, man… I know my conditioning is awful right now but I’m not sure what to do about it. Should I be working on that more? Or just hang on as best I can and enjoy the strength cycle? because I know it’s working, my numbers are higher and comfort level at higher weights is much better. I had to stop… Read more »
Also, what is a good equivalent for hypers if you don’t have one?
Good mornings or band pull through a are good alternatives.
Goal is to challenge yourself but be able to complete the workout. If that means scaling a little that’s ok. Keep working hard and trust the process. You have been making progress and that is all you can ever ask for!
Okay. Thank you.
Deadlifts done based off of my 1rm of 340. Hit all percentages. Stayed at the 90%. Felt heavy today.
Push press up to 170 which matches my 1rm. Soooo close to 175. Tried twice and just barely missed it!
Power cleans up to 180. 90%? Power cleans are a hit or miss for me. Hate how inconsistent they are. I’ve powered 195 before so easily. And most days I can’t get past 180. Frustrating.
20 min emom done as prescribed.
Core emom done as prescribed.
Good training day. That 20 min emom snuck up on me!!
Yeah same Alyssa! That 20 min EMOM really fired up the lungs towards the end…
Session 1
A — 305, 355, 380, 405, 430, 455, 475, 505 (525lbs is all time PR but this is heaviest I have pulled in a long time and it felt smooth)
B — 300 (14lbs PR — very happy with this lift. Felt good. Dip and drive was on point. )
C — done.
Session 2
A — 305lbs
B — done. Unbroken. (used 50lbs Dumbbells as that is the heaviest pair within that range we have)
C — done.
Damn! Some strong work today Duke! Great work!
A. Built up to 305; misused 315
B. I REALLY hesitate to say this but this went well, can’t wait to see what CJ turns this into in the coming weeks- NOT! (only mod. was 50lb Kbs cuz no DBs)
C. Goodmornings at- 185,205,225 x8; Banded hip ext w/ 35 KB in top x20
Push press 195, far from pr territory
Power clean 205, pr is 235
Deadlift 315, pr is 375
Gymnastics are done.
Not happy with these numbers compared to where I was at before I was injured. Today wasn’t the best day.
I would not concern yourself with numbers. The fact you are able to be back training is awesome. Priority is health and results will follow enjoy the process and stay positive.
Session 1:
A. 215/250/270/285/305/320/355/375 (20# PR) Still have a ways to go but it’s moving in the right direction.
B. 230 (5# PR)
C. Done
Awesome first session!!!
One big session this morning… A. Power Cleans – worked up to 185, I’m trying to work on not star-fishing on power movements. Once I get past 175, I forget how to power clean! B. EMOM – DU/PC and Push Press/Lunges – done all rounds were :22 or less. Used 35# KBs since I didn’t have DBs in my garage. C. Deadlifts – 185/210/225/240/255/275/295/305 – Haven’t hit above 300# for a very long time. Still timid on heavy deadlifts. Although I repped out 7 in a row at regionals at 275, so that should give me a bit of confidence… Read more »
Session one
A. 280/325/350/375/395/420/435/445 super slow at 90+ but able to maintain position
B.
C.
Ye “Murph” took a lot out of people!
A. 410, didn’t do last two sets
B.
Good to see you got through a deadlift session unscathed and you are looking after yourself.
Looked eeeewwweasy! No clue why you would miss 5 pounds more.
Session 1:
A- based off 465# felt super strong. Got 500# easy!!! That’s a 35#PR!!!!! That was done on the 8th set.
B- 280# 5#PR!!! They just keep comin!!
C- done
Session 2:
A-
B-
C-
Yeah dude!!! That looked super smooth! Great work!!
Thanks Tino! More next time!!!
A: worked up to 85% (400) and stopped. Back is a little toasty.
B: got up to 215#, which is about 92%. Turns out that was hard after 200 push-ups.
C: ?
1st session
A. 315×5; 365×3; 395×2; 435×2; 465×1; 495×1; 525×1 (tie PR)
B. Built up to 285 (tie PR); missed 295 (pretty close)
C. Done- 10 rollouts; holds done w/ some modifications as I fatigued; candlesticks- 10 each time (this was tough)
One long session:
A. DL: 185/215/230/245/265/285/300/ 315-new PR!!
B. Hit 195# push press!!! Another PR ?
C. Done
A. PRd last week at 210# worked up to 215 but failed
B. Done-each round completed within 30 seconds. Used 35# Kb (don’t have Dumbbells)
C. GHRs did 8 reps each set
Don’t have reverse hyper machine but did plank side leg raises to work on my little butt muscles 3X12 each leg.
Overall a really great and fun lifting session! Mentally pushed in the EMOM and stayed focused throughout!
Strong work Cynthia!!!