Primary Training Session
A.
Every two minutes, for 16 minutes (8 sets):
Clean from 2″ Below the Knee + Jerk
Pause for 2-seconds at 2″ below the knee, then clean from that position. Build over the course of the 8 sets to as heavy as good mechanics will permit for today.
B.
Complete as many rounds and reps as possible in 21 minutes of:
21 Deadlifts (275/185 lbs)
15 Chest-to-Bar Pull-Ups
15 Toes-to-Bar
21 Bar Facing Burpees
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.
Strongman Training Option
A.
Two sets for max weight of:
100-Foot Yoke Carry
Please wear a belt; it’s not just for support, but also gives you something to press your obliques against to provide good tactile feedback.
B.
Two sets for max weight of:
150-Foot Farmer’s Carry
(turn every 50-feet)
Rest as needed
C.
Three sets for max weight of:
100-Foot Harnessed Sled Pulls
Rest 60 seconds
D.
Two sets of:
100-Foot Single-Arm Reverse Sled Drags – Left Arm
Rest 60 seconds
100-Foot Single-Arm Reverse Sled Drags – Right Arm
Rest 60 seconds
E.
Three sets for max speed of:
100-Foot Sled Sprint
Rest 60 seconds
Perform these for max speed and intensity.
Aerobic Endurance Option
Beginner
Fifteen Minute Run
Every 2 minutes, sprint for 10 seconds then go back to moderate pace
Intermediate
Twenty Minute Run
Every 2 minutes, sprint for 10 seconds then go back to moderate pace
Advanced
Twenty Five Minute Run
Every 2 minutes, sprint for 10 seconds then go back to moderate pace
A. 125,135,145,155,155,165,175,185 ( 10# under 1RM C&J) felt solid each lift
B. 3+27, need to get better at stinging butterfly C2B
C. All strong man work except yolk carry. We don’t have one what’s a good sub?
A.
Clean complex
155/165/170/175/185/195/205/215
B.
Conditioning 21 min AMRAP
4 rounds
Primary Strength
A. Clean complex upto 125kg
Conditioning
A. 4+16 deadlifts
Deadlifts felt solid all the way, I think Wednesday deadlifts are paying of!!
Nice work getting through a lot of those deals in the 5th round!
Had a big group of folks. We did this.
Looks like a party!
A. 195 power clean and jerk (did Regan’s stuff today)
conditioning- did Regan’s, awful!!
arms are tired from the last couple days of training, excited for a rest day 🙂
Did you win?!
Aerobic Endurance
25:00 on treadmill = 2.86 miles
Min 0-15: Alternated between 10 and 6 mph
Min 16-25: Alternated between 10 and 7 mph
Pump sesh’n ✊?
A)155/185/215/230/240/250/260/270(hc pr ✌?)
Death sesh’n ?
A)3+35 back blew up last set of deads or I could’ve made it further. I’ll get better
Congrats on the hang Clean PR!
A) up to 280, clean ok, jerk terrible
B) 4 + 11, cheated on DLs (225#, back still not 100% from comp this past weekend)
Glad you’re being careful with that back David. Hopefully it heels up soon.
Primary conditioning
3+55rx
Might do the olift later. Drill weekends take it out of me.
Nice work Caroline!
A. Up to 270 then failed the jerk at 280, disappointed I didn’t nail the jerk, but still sick today
B. 3+41, DLs were 6+5+5+5, CTBs and TTB UB throughout. Again still can’t breathe out of nose so I took longer breaks than I should have and deadlifts felt super heavy today hopefully because of the illness
Taking the rest of the day off, hopefully medicine starts working this weekend
Hope you feel better soon Torey
Thanks Tino!
Boivin and I competed at Krypton Compete for a Cure today and tried to rep for Invictus. We got 6th against some absolute studs. Feel like Alec should have his own division.
Thanks for the help throughout the year. Awesome first comp experience.
Way to represent! Awesome to hear you had fun and competed well!!
Had a blast, definitely an awesome experience. Couldn’t have done it without the help of Invictus and all the coaches. Thank you guys!
Primary Training Session
A. Clean from 2″ Below the Knee + Jerk: 55-60-65-70-75-80-85-87,5kg (failed clean at 90kg)
B. 4rounds + 28reps. Was really tough mentally on this amrap today…
A. 225,240,255,265,275,285,300F, 300 w/ belt
B. 3+25. Left hip flexor acted up during the deadlift. Will back off of the heavy back squat and deadlift volume before the open starts.
Strength
Up to 275
Wod
4 + 9 wow that was fun. Lol
Yesterday stuff cause I forgot to post scores yesterday
Snatch complex done at weights 195/205
No misses… again wow
Ohs 255 #10pr
Power snatches done rx 7:51 1 min father than last time
Back squat done at weights only 2 at 80% didn’t want to over do it with poor form knee if finally getting better.
Wod- 7:50 was pretty tires going into this wicked combo
Nice work dude! Good to see you back working hard and feeling good after your illness.
Thanx tino. Glad to be feeling well again. Started with small sets from the beginning, I knew it was going to get tough. Just tried not to stop moving. Don’t think I did to bad… almost barfed… lol
A. Up to 300
B. 4+21
A. Up to 205# and felt good!
B. 4+8. These are probably 4 of my worst movements. Pushed really hard for this score.
A. Pause clean + jerk up to 200#
B. Amrap 4+12
Rounds were 4:00/5:00/5:39/5:35
400m sandbag carry
Wasn’t smart today ? Did my session totally fasted (sipped my protein/ carbs during) but after a hard day yesterday, and not eating a meal I BONKED during the conditioning! Lesson learned. A: 125-145-160-170-180-185-190-200(missed the jerk) no lifters, no belt today. Need to train a little more with no equipment.. always seems to pop up in competition! B: 3+31 – goal was to keep the deadlifts in at least sets of 7, they tend to beat me down in a workout (higher reps over 165 get in my head a bit). Kept to my goal and didn’t use a belt… Read more »
4 rds +13 DL rx’d
Session 1
Warmup
Assault Bike Endurance
10 rounds of 1:30 on, 0:30 off
– 214 cal
– 63-65 rpm average
Hang Clean + Jerk
= 175-205-225-245-260-270-280-290
(On the Low Hang Cleans, should I be pausing on the way up off the floor OR come all the way to high hang and then lower it back to 2″ below for pause?)
Invictus Gymnastics Session 3 Level 2