Apologies for the late post. It missed publishing on the server. I normally check before I head to bed, but one of the members of Team Invictus, had a medical emergency yesterday, so in addition to preparing our teams and individuals for Regionals, we were also trying to determine if he would be able to compete. Needless to say, double-checking publication of the workout got neglected. Sorry!
Primary Strength Session
A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Every 3 minutes, for 30 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%
Primary Conditioning Session
Off-Season Conditioning Options
For time:
150 Double-Unders
50 Thrusters (95/65 lbs)
30 Chest-to-bar Pull-Ups
Compare to April 7, 2017.
OR…
Granite Games Qualifier Prep Option
Five rounds for time of:
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
Compare to April 7, 2017.
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.
Some Fun Additional Conditioning
“Regionals Event 6”
For time:
30/25 Calorie Assault Bike
20 Burpee Box Jump-Overs
10 Sandbag Cleans
Men use a 30-in. box and a 150-lb. bag
Women use a 24-in. box and a 100-lb. bag
Time cap: 6 minutes
Primary Strength: A) 65×4/ 82.5×3/ 107.5×2 / 123/ 140/ 148/ 156/ 160kg (Feeling strong in the back squat!) B) 72 / 72 / 85 /85 / 95 /95 / 110 / 117 / 122kg PB! (1kg PB, accidently skipped the lift at 115kg. Working on sweeping the bar back and getting under faster, pulled this high enough for a power clean). Conditioning: 9:52 (Tripped a lot on DU, need to work on efficiency of these as they really hurt me going into thrusters which are good movement for me, used this to really try as many butterfly chest to bar… Read more »
Primary Strength:
A. 85×4/105×3/135×2/160×1/185×1/195×1/205×1/215×1
extra set: 220×1 (10# PR)
B. 105/105/120/120/135/135/155/160/162.5(f)/162.5(f)
Conditioning:
6:57
Dubs unbroken, thrusters: 25+10+8+7, kipping c2b: 10+8+7+5
**finished in 8:33 on April 7**
Worked on some OH DB lunges with 55# DB. First time using 55# for these and felt pretty good! 3×5/arm
Awesome work on the back squat PR!!
Primary Strength
A) 160/200/260/300/340/360/380/390 (not a PR, but felt really good)
B) 185/205/235/255/265/275/285/missed 300s (did not read this correctly b/c rushed for time basically did every 2 min & 1 rep ea)
Accessory
Made up my own stuff b/c box was shutting down early. So, packed up my stuff & went to a globo gym. Looking like a boss
3Rounds: Sled Pulls Heavy 50meters
2Rounds: Farmers walk with hexagon bar @ 315lbs 50meters
Primary strength:
A. Backsquat 70/90/115/130/150/160/165/170F
B. Cleans 90/90/100/100/115/115/130/140/150F
Primary conditioning:
A. 9:36, @35 didn’t log this one last time so not sure what I got. Felt really slow on this one though
Event 6
5:52 @45lb sandbag, 38 cals on air dyne
Primary Strength Session :
A. Backsquatted 385# for a 10# Pr ?
B. Only hit 285#… legs were kinda fried after the squats I think lol
GG Conditioning : 9:28 Rx (Shaved 1:10 off my time. One of the most painful wods I’ve done. Hurt so good ??♂️
Nice job Alec!! And you’re welcome with the GG Conditioning 🙂
Primary Strength Session A. Back Squat *Set 1 – 40% x 4 reps✅ *Set 2 – 50% x 3 reps✅ *Set 3 – 65% x 2 reps✅ *Set 4 – 75% x 1 rep✅ *Set 5 – 85% x 1 rep✅ *Set 6 – 90% x 1 rep✅ *Set 7 – 95% x 1 rep✅ *Set 8 – 98% x 1 rep✅ B. Cleans *Sets 1-2 = 3 reps @ 60%✅ *Sets 3-4 = 2 reps @ 70%✅ *Sets 5-6 = 1 rep @ 80%✅ *Set 7 = 1 rep @ 90%✅ *Set 8 = 1 rep @ 95%❌ *Set… Read more »
Solid Lea!
Away at regionals for the weekend so quick globo sesh
A. Back squat upto 175kg
B. Emom x21
1. 12 cal ski erg
2. 20 cal AB
3. 60 dubs
Hope you are having a nice time!!
A. Up to 280
B. Up to 200
GG 11:47
Any luck with the whoop?
A. Surprised I was able to do what I did today. Lower back feels super sore. I need to go get a deep tissue massage asap. But worked up to 395? Felt decent, not too bad B. Worked up to 300. 290 felt funny, but I think it’s because I caught it wrong at the bottom position. 300 was easy. Stopped there tho bc back is very sore. Off-season 1. Didn’t do that conditioning workout bc sore back, just did death by assault bike again.. got to round of 21. That’s all I did today, just made sure I got… Read more »
Thanks buddy! Today was fun and everyone did awesome! Look after that back!
Tino did AWESOME!
No surprise there ??
Session two
Some hip activation
Off-season metcon:
150 du unbroken. First time I’ve done double unders since 17.5 ha
Did 50 toes to rings instead of thrusters
Forgot how to do C2b for 30 reps
5:31
Primary Strength A) up to 380. Missed 390. I almost typed the same thing as Chris Camp about the volume feeling dialed in but lower volume I struggle to hit the same numbers. C’est la vie? B) up to 265. Clarked 275. Not sure why I keep doing this but I do. Went back to 250 to drill some reps and keep my chin up. Off Season Conditioning 7:13. 17 seconds faster than April. Should have read my notes. “MORE INTENTION”. I should have had more intention today here too. Proud still, though. Regionals Event 6 6:36, 3 minutes for… Read more »
You hit a 15lb PR on your front squat last week? ?
Yes sir! On 1.25×2. The confusion is how I’ve had two sessions with 5×2 at 95%, two other sesh with 5×1 at 95%, and then I through on another 2.5% and get rejected. 380 felt like 330 used to though. I’ll count it all as a blessing
BS: stayed at 320 for all high sets. about 85%, which may not be accurate now. BS feeling very weak lately. When I have more volume in reps I feel stronger and more confident but working up to singles fairly quickly I feel week. Any suggestions?
Cleans: worked up to 90% and stayed there and just tried to keep them not forward and somewhat consistent.
Metcon: 6:32
One second slower than last time… ?
108-42 DU
15-10-10-8-7 Thruster
15-10-5 C2B
Meh.
Are you doing all the strongman and accessory work?
I do about 80% of the accessory work that is programmed. I don’t do the actual strongman sessions no.
Session 1:
5x .1 mile assault bike – rest :20 between
4x .4 mile rest 1:00 between
3x .7 mile rest 2:00 between.
18;01 total time
Session 2;
A) no backsquAts
B) 315 power clean double
C) emom for 10 mins:
2 power cleans@275 and 10 c2b
D) Hspu and bro stuff
A. 425lbs.
B. 295lbs. (Pull needs work)
“Regionals Event 6”
3:48 / Did regionals style for fun. Assault bike was around 40 seconds, had to wait about 10-15 seconds before starting Burpee box Jumps because I fell on my first rep ha ha legs didn’t want to work. Used a 150lbs. D-Ball for sandbag cleans.
I was waiting for someone else to say the BBJO was hard after AB! My legs literally shorted out and i couldn’t get them to re-bend after the jump (if that makes sense) it happened twice and then I used my hands like it said you could. I was laughing so hard!
Haha be safe we do to want any silly injuries!
I decided to use my hands because standards said I could ? good luck this weekend Tino!
Yeah, that is a nasty combo with the bike into burpee box jump overs!
A. 185/225/275/315 – 365/405/435/450F
B. 205/240/275/305/320/330/340F
C. 8:11 – 18 second PR – redlined and died.. its just what I do ?
Primary session: A) 140/175/225/265 then 300/315/335/345 pretty happy to be getting around my 1 B) worked to 270 went for 280 and missed it but 270 felt good. I need to work on keeping my elbows and chest up whenever I start to stand the bar up GG: 12:20 did worse than last time, but the thrusters felt better. I know I can do way better on this. Not using this as an excuse at all but going from the dry air in Lubbock Texas to the humid air in San Antonio had me wheezing after the first round hahaha… Read more »
Thanks Parker!!
Primary Strength Session
A: 4@185,3@225,2@275,315
355,375,395,425miss. Legs felt sluggish today.
B: 205,235,265,300,315miss. We wrote it up wrong on the whiteboard. It was a shitshow lifting day. On to tomorrow.
Primary Conditioning Session
GG Qualifier
8:56 Rx’d. 51 seconds faster than last time. Unbroken thrusters and first three rounds of C2B PU unbroken. Last two rounds 9+6.
Sandbag work is always good. You planning on doing Wodapolooza?
I am thinking so. Last year was awesome. It is a very cool event.
Definitely!! We should have lots of Invictus guys out there!
Primary strength A) back squat off of new PR of 210 lbs, then did last rep at 215 and got new PR! Squats felt so light today, it might be that I’m training in higher altitude in Boulder :p or that I was training next to Camille Leblanc today!!!!!:):):) B) clean up to 155 lb, which is a 5 lb PR, failed on 160 but close! Off season: extra 6:14. Last time I did this was 6:33, I was hoping sub 6 but my shoulders and forearms were pretty pumped today, probably due to hard climbing I did recently. DU… Read more »
Congrats Alexandra!! It was raining PR’s for you today!
Trained before the programming was posted so did this session (15/5) that I missed on my birthday – A. Take 20-25 minutes to build to today’s 1-RM Snatch 82kg B. Back Squat *Set 1 – 4 reps @ 100kg *Set 2 – 3 reps @ 115kg *Set 3 – 2 reps @ 130kg *Sets 4-8 – 2 reps @ 130kg Rest 3 minutes between sets. C. Four sets of: 1000 Meter Row 1:57-2:00 12 Alternating Reverse Lunges @20kg KBS 8 Handstand Push-Ups (4/4) Rest 3 minutes 32:25 Session 2 – EMOM x30 Min 1 – 10 burpees Min 2 –… Read more »
GG Conditioning: 6:35Rx – Thrusters UB, 4 Sets of C2Bs UB, last set went 10-5. Goal was under 6:00 but probably should’ve warmed up first… Was over half way in under 4:00 but then had some long transitions at the end.
Solid Lindsay!!