Primary Weightlifting Session
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111
B.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)
C.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%
D.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70-75%
*Sets 4-5 = 2 reps @ 80-85%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 95+%
Primary Conditioning Session
A.
Invictus Muscle-Up Density Test
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
THIS IS A TEST! Please be diligent and accurate about noting your repetitions, and please report your results to comments. For a sense of reference, top-level females will be over 28 reps, with the very best in the world maxing out around 35 reps; top males will be over 35 reps, with the best in the world somewhere in the mid-40s. I am hoping some of you will prove me wrong in what I believe is possible here, but those are numbers I will be quite happy with.
B.
Every 6 minutes, for 24 minutes (4 sets) for times:
50/30 Calories of Assault Bike
20 Thrusters (95/65 lbs)
20 Walking Lunges with 32/24 kg KBs in Farmer’s Carry
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Reverse Hypers x 8-10 reps @ 2011
(add some weight to the reverse hyper this week)
Station 2 – Bent-Over Reverse Flies x 10 reps @ 2010
Station 3 – 30 Alternating Cossack Squats
Running Endurance Option
A.
Warm-Up
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanics Drills
Two sets of:
Ball of Foot Hopping Drill
Partner Falling Drill
Carioca Drill x 20 meters
Followed by…
30 seconds of running (60-70%)
30 seconds of jogging
30 seconds of running (70-80%)
30 seconds of jogging
30 seconds of running (80-90%)
30 seconds of jogging
C.
Run 4-5 miles (choose based on your current ability to handle running volume) with the following pacing:
5 Minutes of Running (pace by feel)
60 seconds of Jogging (nice and easy recovery pace)
Post your pace/time to the comments.
Objective: We tested your 10k time trial last week, now let’s see if you can go a little faster on this run. You will run at a slightly faster pace than your 10k time from last week for 5 minutes, then jog for a minute and continue this run/jog sequence until you complete 4-5 miles. If you averaged 7 minute miles for your 10k then see if you can maintain a 6:45 pace (15 seconds or so under). The 1 minute rest built in to the run should allow you the chance to recover in order to maintain a faster pace than the time trial from last week.
D.
Cool Down
400 meter easy jog
10-15 minutes of static stretching
(focus on calves, achilles, IT Band)
Rowing Endurance Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute
The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.
B.
Five to Eight sets of:
5 Minutes of Rowing
Rest 60 seconds
Choose your number of sets based on your ability to recover from this effort.
C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching
oly sesh
a. 40/45/50kg
b. 77.5/80/82.5kg
c. 3×2 @85kg
5×1 @ 90/95/100/105/110kg
d. I can never hit my FS %, huge weakness so go a bit lighter and aim for good form and fast out of the hole.
3s 102.5/105/107.5kg
2s 115/117.5/120kg
1s 125/130/135kg
cond sesh
a.MU test
90 sec 12+4 PR max set
60 sec 5+4
30 sec 6
31 reps total, also PR for 30FT 4:45
b. 5:04/5:32/5:51/6:51 rxd thrusters UB, lunges 12/8. bike got increasingly slower each round, especially that last one
Strength acc done
Ok so am still having some issues with my knee so going to give this week’s lifting a miss and just chip away where I can and add some other little things in. Today I did For max reps: Muscle up Density test 90 secs = 17+3 – 20 4 rep improvement 60 secs = 7+3 – 10 1 rep improvement 30 secs = 4+3 – 7 1 rep improvement 6 Rep improvement overall B. Every 6 minutes, for 24 minutes (4 sets) for times: 50 Calories of Assault Bike 20 Strict Press 40kg a)4.10 b)4.20 c)4.24 d)4.33 C. EMOM… Read more »
A. 35/45/55
B. 115-125
C. 130/140/150/155/165
D. 195/205/215/230/240/240
Primary Conditioning EMOM
3:57/4:20/5:48/6:16
Weightlifting
A. 55/65/75
B. 130-140
C. 140/145/145/155/165/177-miss/175-miss/ 175 x 3 singles
Snatching just felt really off
D. 225/225/235/250/260/282/295/300
Endurance
1 hour trail run/hike. So much harder than running in a straight line!
Conditioning
Muscle up density
17-9-6 = 32
Beat my last test by 3 reps!
Opted out of the WOD because my quads were ridiculously sore from the WZA qualifier Sunday.
Primary Weightlifting:
A. Snatch Press = 125#
B. 3-Position Snatch = 145#
C. Snatch = Hit 195# easy, Caught 205# and couldn’t stand up
D. Front Squat = Worked to 385#
Primary Conditioning:
A. Muscle Up Density Test = 13 reps
90 sec = 3/3
60 sec = 3/2
30 sec = 1/1
Two misses, but this was pretty decent for me!
Had to redo WOD 5 of Wodapalooza yesterday, so my body was a little sore…backed down the volume today and definitely felt it on the snatches.
Lifting
A. 55/65/75
B. 125/130/135
C. 135/145/155/165×3…..
D. 185/190/195
210/220
235/245/250 – 250 was my PR until I beat it last week, so pretty happy about hitting it today!
Conditioning
A.
10 (5/3/2)
7 (4/3)
4 (3/1+fail)
up from 9/6/4!
Strength Option
reverse hypers unweighted, 10# DB flies
Hitting 250 after all those wallballs and pistols! ??
A. Have been training on rings that are much more difficult because they are attached to a ceiling. So today I did them at another gym that had the rings attached to the ring which I am used to… 22 , 12 , 6 = 40 . +5 REP PR. Oh yes B. Scaled to get what i wanted out of it. Which was to fill my legs with blood on the bike and go unbroken on the thrusters So i did EMOM 6 x 24 30 Cal Assault Bike 15 Thrusters 10 Double KB Walking Lunge with 70# KB’s… Read more »
You’re legs are fine…:)
Nice work today!
Happy Monday everyone
Weightlifting:
Press in snatch: 45/65/75
3 position: 155/165/170
Snatch: 2 x (175×2)
185×2/195/205/215/225/240f
Front squat: 245×3/255×3/265×3/280×2/295×2/315/335/335
Muscle up density: 16(11+5) 9(6+3) 4(3+F+1)
29 total. This is best yet I’m sure.. But I’ll have to look back. So happy with the progress here.
Additional strength:
E2MOM x 4 Rounds
Elevated Romanian deads x8-10
Bent over reverse flies
Cossack squats
Coming off a pretty gnarly sinus infection.. So went though condo just nice and easy and still barely could breath. Felt strong other than lungs today tho!
Thank you.
Good to see you back training. Hope the sinus infection clears soon. Take it easy until you feel 100%
Snatch-285# , Front Squat 400#, 17 UB mu pr on the 90sec and 35 MU Total. 19,9,7
Solid day ryan
Thanks Tino!
Primary lifting: A. SP from receiving 45/55/65# B. 3 pos snatch 75# C. Snatch 80/80/80/85/90/95/105/failed 110 # D. Front squats 105/105/105/120/120/130/140/tried to go for 150 and got stuck above the hole haha so close though! Primary conditioning: A. Muscle up density test July I got 4/3/1 Today I got 8/4/3 Pretty freaking happy about that! B. Cut the cals down to 30 on the airdyne then my bike had a malfunction and kept shutting off, so I biked for 3:00, cut the thrusters and lunges down to 10 reps. Used 35#bar, and 26#kb This was a hot mess Strength accessory:… Read more »
That’s a great improvement on the density test! Nice work
Strength:
A) 55/65/70
B) 85/85/90 I like this version of 3-pos snatch!
C) 95/95/95/100/105/110/115/120 felt much better today!
D) 155/155/155/175/175/190/200/205
Conditioning:
A) 2/0/1 first time getting a non-zero score!
B) no way I can finish that in 6 mins repeatedly…scaled to 20 cals on bike
4:44/5:16/5:26/6:47
Not an extra credit type of day!
Muscle-ups! Yeah! Nice work Taotao.
Worked up to 165lb
Front Squat up to 255
Conditioning
Muscles up 29
Primary
Averaged about 1 minute rest. Scaled to 35 cals and 80lbs on bar
Session 2:
A. Worked strict pull up 5×7
B. In garage did pull-up density test
24/24/15=63reps
C. 2 sets:
50cal AB, 20 Thruster, 20 walking lunge RX
5:45,6:15
2 sets:
30 cal, 12 thruster, 12 walking lunge
3:49,3:37
*scaled cause I couldn’t keep up.
Runnang
-4 miles 35:24 🙁
It was horrible or you didn’t feel good?
I actually really like the longer running pieces. I am just unhappy with my performance, I suck at running 🙂
Unfortunately the only way to get better at running is to run more 🙂
Lifting session
A. 75,85,95
B. All reps at 165. Focused on foot work.
C. 185,195,205,220, 225,235. Focused on foot work.
D. Built up to 95% at 360. Front squat has improved.
Conditioning
A. 10,8,5. Muscle kip has been lethargic lately. Need to be more aggressive.
B. Completed reps and calories Rx. Did four rounds for times with two minutes rest between each set. 5:44, 6:30, 6:24, 6:38. Assault bike was a mess.
S1
Rowing
Muscle-Up test
10/4/4
4/2
3/2/1
S2
3 POS Snatch
205
Snatch up to 225
Missed a few after and shut it down.
Front Squat up 395. These have felt really hard lately I hope they come back quick
Every 6 min conditioning
4:21
4:46
*4:24 (30 cals)
5:12
I’m sorry but I scaled that 3rd round. There’s no way I would have made it and then been able to do round 4. Didn’t have it today. Great job to everyone who was able to hold that one. Kicked my butt today 🙁
crushed it ! today was a high volume day for legs! also didn’t even look at your comment before i said “crushed it !” haha
Legs still feeling Saturday.
Solid push today dude!
Legs still sore from Saturday ! That AMRAP was tough.
Primary conditioning:
MU test;
7/7/7
6/5
6/2…. 40!! +4 PR.
EMOM done. Each round under 5:00 but I didn’t really keep track. Large class and not a lot of room
You are a mutant. Nice job dude
Hahah typo on the metcon! Under sub 6! Had about :30 to die before the next round
Crushed it !
Solid day. Again I don’t believe this injury you had…
I swear last week I thought my ankle was done! I coached from a rolling chair for two days!! I was a real life patches o’houlihans!
Gonna make it a point to start posting everyday. A) Skipped. Sotts presses really hurt the hips so I try and avoid these. Did some OHS though. B) Stayed at 65% C) Worked up to 80% and stayed there. Trying to fix my third pull as the bar drifts at higher weights right now. Posting a video later to the Facebook page. D) Slowly getting my strength back after starting CF back up. Old PR FS was 143kg. Finally hit 125 for a double last week and hit my heaviest single since starting CF back up at 128. Did the… Read more »
Please post! We want to follow your progress and help in any way we can!
Session two
Inner quad/knee area on my right side is really smoked from pistols on Saturday. Probably was stupid to think I would be able to squat this morning…not bothering it tonight.
Mu density test:
90: 7/6/5/2
60: 5/4/1 failed lockout on rep #2 and didn’t have a chance to recover
30: 5/1 shaky lockout lost another rep
Total: 36 (+1) there’s more there!
Be smart with that knee dude. We want you to continue progressing and not be hampered by niggles you don’t rehab and look after
Primary Weightlifting Session A. Bar only for 2 sets, +5kg on the third (trying not to irritate my shoulder) B. 3-Position Snatch @ 65-70% (50, 50, 53kg) C. Made all but the last one (made 68, missed 71) D. Front Squat up to 93kg (98% of recent best, 91% of best ever) Muscle up test 1) 12 (9/3) 2) 8 (5/3) 3) 5 (4/1) 25 total – 4 more than last time Did the strength accessory work while waiting for barbell club to finish Conditioning B 1) 4:49 2) 5:38 3) 7:35 That was enough. I don’t think a 4th… Read more »
Solid improvement Casey!