April 28, 2017 – Invictus Athlete

Click here to access the 2017 Regionals Prep Program!

Primary Strength Session
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 3011

Followed by…

Every 2 minutes, for 8 minutes, (4 sets):
2 Snatch Push Presses + 2 Overhead Squats @ 31X1

C.
Build to today’s heavy…
Snatch with 3-second Tempo Lift-Off

Take 3-seconds to lift the barbell from the floor to the knees, and immediately accellerate the barbell and snatch once the barbell passes the knees.

Primary Conditioning Session
Off-Season Conditioning Option
A.
Three rounds for time of:
10 Overhead Squats (155/105 lbs)
20 Chest-to-Bar Pull-Ups

OR…

Granite Games Qualifier Prep Option
A.
Four sets for times of:
5 Squat Cleans*
25 Wall Ball Shots (30/20 lbs)
50 Double Unders
Rest 4 minutes

*Set 1: 185/125 lbs
*Set 2: 225/155 lbs
*Set 3: 265/175 lbs
*Set 4: 295/185 lbs

Rest until fully recovered, and then…

B.
Five rounds for time of:
50-Foot Handstand Walk
2/1 Legless Rope Climb (15′)

Optional Additional Work Sessions

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*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.

Assault Bike Conditioning Option
Every 4 minutes, for 32 minutes (8 sets) for max calories:
45 seconds of Assault Bike

These should be all out efforts!

Aerobic/Gymnastics Skills Option
A.
Every 8 minutes, for 32 minutes (4 sets):
60/40 Calorie Assault Bike
120-Foot Handstand Walk
6/4 Strict Muscle-Ups

B.
For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold

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x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Backward Straddle Scoots

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x 40 feet

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)

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Chris Mortimer
Chris Mortimer
May 5, 2017 5:02 am

Session 2

Back squats 140/160/180 x 4

Sotts press – bar/30/35kg

Snatch push press and OHS complex
50/70/80/90kg

Tempo snatch – shithouse today – 80kg

Metcon – 5.00 damn my grip blew up

Session 1
Cals AAB
20/19/22/20/19/18/22/23

Josh Chard
Josh Chard
April 29, 2017 1:31 am

A. Back Squat *Set 1 – 5 reps @ 95kg *Set 2 – 3 reps @ 105kg *Set 3 – 1 rep @ 120kg *Sets 4-6 – 1 rep @ 125kg Rest 3 minutes B. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 3 reps @ 3011 @40kg Followed by… Every 2 minutes, for 8 minutes, (4 sets): 2 Snatch Push Presses + 2 Overhead Squats @ 31X1 @50kg C. Build to today’s heavy… Snatch with 3-second Tempo Lift-Off @75kg D. Three rounds for time of: 10 Overhead Squats @50kg 20 Pull ups 7:38 E.… Read more »

Tino Marini
Tino Marini
April 29, 2017 4:58 am
Reply to  Josh Chard

Did you get around to the assault bike work?

Josh Chard
Josh Chard
April 29, 2017 7:17 am
Reply to  Tino Marini

Yea mate , horrible !! Ha

Kalynne Mitchell
Kalynne Mitchell
April 28, 2017 10:55 pm

Primary Strength:
A. 150×5 (70%) / 170×3 (80%) / 190×1 (90%) / 200×1 (95%) / 200×1 / 200×1
B. 35# barbell for all 3 sets
C. Built to 115#

Off-season Conditioning:
A. 8:25
All sets of OH squats unbroken
C2b = 10/5/5 , 5/5/5/5 , 5/5/5/5
These were kipping, still working on butterfly.

Aerobic Gymnastics skills:
**scaled to 2 sets because I started coming to the realization how tired I was today.
Did 40 cals both sets
Scaled to 60 sec handstand hold against wall set 1, 15 free-standing kick-ups set 2
2 strict muscle ups both sets

Tino Marini
Tino Marini
April 29, 2017 4:58 am

Hope you got some good rest and are ready to hit todays work hard!

Luke G
Luke G
April 28, 2017 8:07 pm

Primary Strength
A. Back squats 5@125/3@145/1@160/1@162.5/1@165/1@170kg
B. Snatch sotts upto 50kg
2 Sn PP + 2 OHS upto 75kg
C. Tempo snatch upto 100kg
Off season Conditioning
4:01 rxd

Alec Adkins
Alec Adkins
April 28, 2017 7:50 pm

Primary Strength :
A. Up to 330#
B. 95# Sotts Press and 185# 2 Sn PP / 2 OHS
C. 207#
GG Conditioning :
A. 1:45/2:04/2:42/3:53 – Weights 185/205/225/245
B. 13:48 Rx

Ashlee Finch
Ashlee Finch
April 28, 2017 7:22 pm

Primary strength:
A. Backsquat 115/130/150/155/155/155#
B. Snatch press from receiving 35/45/55#
2 SPP+2OHS w/ tempo 65/75/85/85#
C. Snatch w/ 3sec tempo lift off 85#

Off season conditioning:
5:58, 65#, 10 c2b per round

Dusty Psaila
Dusty Psaila
April 28, 2017 7:13 pm

Back squat all beltless
5@245
3@300
1@320
3×1@335
Sots Press 45,65,65
Sn PP+OH Sq up to 185
Tempo Snatch up to 235 (first snatches in 3 weeks)
Granite Games Conditioning
Scaled A portion to 185/205/225/245 and 20# WBs
1-1:47
2-1:51
3-1:50
4-2:00
B. HS walk and Rope Climb-9:30 Actually did this before part A.
Good day!

Tino Marini
Tino Marini
April 29, 2017 4:57 am
Reply to  Dusty Psaila

Agreed! Lots of god work today Dusty. Nice job.

Alexandra Kolla
Alexandra Kolla
April 28, 2017 7:08 pm

Finished up the day with the assault bike conditioning (instead of rowing endurance that I had planned) 8 sets of 45 sec on, every 4 min: 15-11(made a mistake and stoped at 35 sec)-14-11(no mistake, just too much pain)-14-13-13-12. Not sure if the bike is just not getting any better or I am just tired from the rest 3 sessions of workouts today??

Tino Marini
Tino Marini
April 29, 2017 4:57 am

Thats a damn lot of work today! I hope your feeling ok today! Remember to be smart and adjust todays work if you feel beat up!

Ryan Boyle
Ryan Boyle
April 28, 2017 6:50 pm

A. 275/315/355/355/365/375. The easiest 375 of my life b B. Up to 85 and then up to 215 for the other C. Failed 230 twice so close both times. It’s finals week so I’ve been studying a lot and pretty tired. But to get 225, I’m happy about it Off-season conditioning A. 3:30. Last set of chest to bars were painful. Shoulders were fatigued. Need to get better at dropping off the better and jumping back up. Chest to bars ub besides last round 8+6+6. Did nothing else and I feel guilty and feel like a bum about it. I’ll… Read more »

Tino Marini
Tino Marini
April 28, 2017 6:55 pm
Reply to  Ryan Boyle

Definitely no reason to feel guilty. I think this is a pretty damn good session considering you have to study. At this point training should be a place to have fun and get your head away from school. Don’t stress as I’m sure once school is a little lighter you’ll be able to hit training hard again.

Ryan Boyle
Ryan Boyle
April 28, 2017 6:57 pm
Reply to  Tino Marini

This week was just rough with traveling to New Jersey and missing all of Wednesday’s work because of the flight and driving back home and working 12 hours until 4 in the morning lastnight. But it was just this week. I’ll be back at it starting tomorrow so it’s all good!! ????

Alexandra Kolla
Alexandra Kolla
April 28, 2017 6:28 pm

Surfed and climbed for a few hours in the morning and early afternoon, and then went to the gym… probably not my best day of training ever. Primary strength: A) 140-160-185-195-195,fail at 205 B) up to 75 C) up to 125 D)up to 105, felt hard today Off season:6:34RX. OHS: First set unbroken. Second set I failed on the first snatch so I took a while to get the bar overhead. Then did 9 reps and had to drop!!! Same happened at the third set:( CTB: unbroken,12-8, 10-4-6. I got a lot of no reps at the last set of… Read more »

Tino Marini
Tino Marini
April 28, 2017 6:52 pm

Sounds like a pretty fun day outside of training!! I bet all the climbing hurt those CTB but I would never take the fun of being outdoors away! Nice work!

Lea Carolina
Lea Carolina
April 28, 2017 5:43 pm

Primary Strength Session A. Back Squat *Set 1 – 5 reps @ 70%✅ *Set 2 – 3 reps @ 80%✅ *Set 3 – 1 rep @ 90%✅ *Sets 4-6 – 1 rep @ 90%✅ B. 3 Snatch Press from Receiving 55/65/75 2 Snatch Push Presses + 2 Overhead Squats 85/105/125/135 C. Snatch with 3-second Tempo Lift-Off 135✅ 140❌ Its the same mistake like always when the bar passes my knees my toes come off the floor, as concequence the bar is always in fromt of me in the bottom position. ? Its hard to correct bec i dont feel it… Read more »

Tino Marini
Tino Marini
April 28, 2017 6:50 pm
Reply to  Lea Carolina

So you didn’t do the assault bike or handstand walk? Adjust the reps to suit but the whole purpose is to move through all movements. Work on transitions out with training and not against a clock.

Jake LaNasa
Jake LaNasa
April 28, 2017 4:40 pm

Session two
Have been in denial that I’m sick (happens every finals week) the bike made me realize otherwise
33
37
31
27
25
22
21 (got bit by a dog…not kidding haha)
20
216 total

Tino Marini
Tino Marini
April 28, 2017 6:48 pm
Reply to  Jake LaNasa

Look after yourself Jake. You don’t want to be digging yourself into a hole during a busy time at school!

Kenny Provost
Kenny Provost
April 28, 2017 4:25 pm

Primary strength: A. 265/295/335/355/365/375 That 375 felt really really smooth. So excited for big improvement there. B. Snatch presses at 65 feeling better than ever Snatch Push Press and Overhead squat up to 135 C. Up to 225. Not quite 3 seconds, but Snatch is moving along nicely since the wrist injury. All the extra strength work is paying off tenfold. Then did some accessory upper stuff for fun. Session 2 Off season condo: 4:34 All ohs unbroken, pretty slow transitions tho. C2B 20/12+8/8+5+4+3 Altered the aerobic work: 3 rounds of: 40 cal row 50ft HSW (unbroken on two sets)… Read more »

Tino Marini
Tino Marini
April 28, 2017 6:47 pm
Reply to  Kenny Provost

Love seeing the improvements. Its all down to hard work and attention to detail. Keep it coming!

Jordan Vance
Jordan Vance
April 28, 2017 4:16 pm

Primary Strength
A) 280×5, 320×3, 360, 370, 375, 380
B) 45, 65, 75 & 95, 135, 155, 170
C)165. Snatches felt so good coming into the hip and launching, but missing over head a lot today. 1 missing step down, now refining others.
Primary Conditioning
Off-Season 6:05. Felt good. C2B feel off hard on the last round but stayed focus and kept pushing through.
Assault Bike
27,26,19,21,21,23,23,21

Tino Marini
Tino Marini
April 28, 2017 6:46 pm
Reply to  Jordan Vance

Progress! Keep up the good work Jordan!

Andrew Malek-Zadeh
Andrew Malek-Zadeh
April 28, 2017 3:28 pm

S1
Assault Bike
43-33-31-30-29-26-32-32

S2
Back Squats
355 x 5
405 x 3
425 x 1
445 x 1 (3 sets)

Everything felt super heavy today

3 second tempo Snatch
235

This was really tough for me today.

GG conditioning
185 – 1:44
225 – 1:44
275 – 2:13
305 – 3:02

Michael P
Michael P
April 28, 2017 3:53 pm

You totally saw my bike sets and decided to crush my dreams. You are such a meanie head !!!

Andrew Malek-Zadeh
Andrew Malek-Zadeh
April 28, 2017 6:13 pm
Reply to  Michael P

The benefits of being from California.

Alexandra Kolla
Alexandra Kolla
April 28, 2017 7:57 pm

Ok I have to ask: how does one get 43 calories in 45 sec of bike???? I get less than 1/3 of that and I am toast…. ?

Andrew Malek-Zadeh
Andrew Malek-Zadeh
April 29, 2017 7:36 am

Haha. You have to go as hard as you can for the first 15-20 seconds then hold on for dear life. A majority of those calories come early on and then you’re just trying to add to the initial burst.

Andrew Malek-Zadeh
Andrew Malek-Zadeh
April 29, 2017 7:36 am

You can try and join me in the 220 pound weight class too. I’m sure that helps.

Erik Fay
Erik Fay
April 28, 2017 2:55 pm

Primary Strength Session
A: 5@285,3@320,365,385,395,385
B: 45,55,65
135,145,155,165
C:up to 215. Not the best snatch day. Need get some coaching, that is going to be a mission from now on.

Primary Conditioning Session
GG Qualifier
1:57,1:58,2:45,4:03 Rx’d. Unbroken wall balls and one trip on ge doubles. Those weight started to get heavy!

Assault bike conditioning
35,31,26,22,23,22,22,23. Total-204. Death.
A little more later in my garage.

Tino Marini
Tino Marini
April 28, 2017 3:17 pm
Reply to  Erik Fay

Damn, You pushed the first two sets on the bike!!

Erik Fay
Erik Fay
April 28, 2017 4:55 pm
Reply to  Tino Marini

I would like to have those numbers all the way thru!

Tino Marini
Tino Marini
April 28, 2017 6:43 pm
Reply to  Erik Fay

Soon 🙂

Michael P
Michael P
April 28, 2017 1:57 pm

Primary conditioning:
Off-season: 3:31. UB

Tyler Weber
Tyler Weber
April 28, 2017 1:23 pm

Strength
A. 320,365,395,410,420,430
B1) 55,65,75
2) 135,155,175,185
C. 230
Conditioning
Granite games prep
A. Set 1: 1:58
Set 2: 2:15
Set 3: 2:49
Set 4: 5:30. Two early avoidable failed reps at 295 cost me.
All wall balls and dubs were UB.
B. Skipped for right arm recovery.
Additional Assault Bike Conditioning Option
Calories: 20,20,20,20,20,21,22,22

Tino Marini
Tino Marini
April 28, 2017 3:17 pm
Reply to  Tyler Weber

Consistent on the bike! Nice work!

Caroline Essex
Caroline Essex
April 28, 2017 12:42 pm

Session 1
B. 35-45-55/85-95-105-115
C. 125-135-145-150f

Christopher Camp
Christopher Camp
April 28, 2017 12:32 pm

Off Season Metcon: 5:16

Snatched into 10 UB OHS each time.

C2B: 20, 12-8, 8-6-6.

Fell off pretty hard on those.

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