Primary Strength Session
A.
Build to today’s 1-RM…
Pause Front Squat @ 32X1 + Front Squat
Perform one pause squat, followed immediately thereafter by one front squat with no prescribed tempo.
B.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%
Rest as needed
C.
Twelve sets of:
Banded Conventional Deadlift x 1 rep @ 40% Bar Weight + 25% Band Tension
Rest 30 seconds
Bar Weight = 40% of 1-RM Deadlift
Band Tension = 25% of 1-RM Deadlift at Lockout (when the band is stretched)
Example: If your 1-RM = 500 lbs, then Bar Weight = 200 lbs, and Band Tension = 125 lbs
Be as explosive as possible during the concentric phase, then contract your glutes and abdominals as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
Primary Conditioning Session
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 5 Hang Squat Cleans (155/105 lbs) + 5 Burpees Over the Barbell
Minute 2 – 30 Double-Unders + 10 Pull-Ups
Minute 3 – 5 Dumbbell Burpee Box Step-Overs (20″, 55/35 lb DBs)
Immediately followed by…
Three rounds for time of:
5 Hang Squat Cleans (155/105 lbs)
5 Burpees Over the Barbell
30 Double-Unders
10 Pull-Ups
5 Dumbbell Burpee Box Step-Overs (20″, 55/35 lb DBs)
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.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest 10-15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed
B.
Three sets of:
Decline Dumbbell Bench Press x 8 reps @ 21X1
Rest 30 seconds
Stationary Dips x Max Reps @ 1111
Rest 3 minutes
Running Endurance Option
Every 4 minutes for 6 sets (24 minutes)
75 second sprint
Rest the remainder of the time
Record distance covered for each interval.
Primary Strength:
A) #315
B) #235,285,335,385,425,455
C) #195 + Green Bands
Primary Conditioning:
Started out on the EMOM and then quickly fell apart, I don’t know if it was the heat and humidity or coming off holiday weekend. I stopped at the 18 minute mark and then tried to rest and pick up with the RFT but couldn’t get my body to move in a coordinated fashion.
Strength Accessory:
Done
A. Up to 280#
B & C. Skipped
Did last weeks emom because i thought it looked “fun” an ive missed 3 weeks of them
3 RFT: 9:05
Did the Emom today ☠️☠️☠️
Scaled the Burpee step overs to 3 but kept it at 50 lb dbs everything else RX and unbroken
Then did the three rounds and finished at 32:35 nearly puked. That sucked so bad
A) 305
B) 260/315/365/415/465 (only 1)
Primary Conditioning:
21min EMOM done. Scaled HSC to 135 lbs.
Directly into 3 rounds for time. Total time: 31:40
Strength A. 120kg B. 102.5, 123, 143, 163, 183, 194kg (did some banded glute activation work in warm up and I think this helped in these feeling really solid) C. Bar 82kg, Band 50kg Conditioning Scaled to: 1. 5 Hang Squat Clean 70kg + 5 BFB 2. 30 DU + 5 Strict Pull Ups 3. 5 DB BBSO 50lbs Did 3 whole rounds then just tried to get done what I could each round. Working on creating the habit of keeping on working while my mind tries to tell me to rest. Had to coach so couldn’t get to 3… Read more »
Cannot stress how important activation is in both upper and lower body before you lift. The likes of Lauren and Kristin spend 30-40 minutes every day doing activation work before they start training. It important as you’re discovering!
Thanks tino. I will browse the invictus YouTube videos more to step up my activation game.
Strength
Struggled on heavies today. Six hours of sleep before this workout. Going to days off from work will help the next two workout days.
A. 320. Failed 330 2nd rep.
B. Unable to hit 90%. Last week 90% was easy.
C. 245 w/ purple band.
Conditioning
8:38. Substituted seven burpee box jo with 24″ box for the DB bbso. Lower back felt tender going into this. Cleans, dubs, pull ups, and burpees were all smooth. Need to push harder on burpees in general.
Running additional
375-380 meters per round. Consistent.
The extra rest will help recovery and you’ll be able to hit Friday hard 🙂
Primary Strength:
A. Built to 175# (failed the pause squat at 180#)
B. 8@140/6@165/4@190/2@220/2@250 – 2 singles/repeat 2@250 – failed 2nd rep
C. Done
Bar weight = 110#
Band tension = 65# resistance (green band)
Conditioning:
21 min EMOM done RX – barely finished within the minute on rounds 6 and 7
Rested 1:30 then did 3 rounds for time…
9:24
I wanted to beat the 9 min so badly! This one got me good!
Strength Accessory:
A. Glute ham raises, done
Reverse hypers done w/ 140#
B. Decline DB bench press done with 30#/35#/45# DBs
Stationary dips: 20/18/16
Great work on the EMOM Kalynne!
Primary Strength Session
A: 345#. There is probably more here. Surprised myself with this. Feel very strong.
B:8@275,6@325,4@385,2@435,2@495, 2@515
C:all@225# with green bands
Primary Conditioning Session
Completed all rounds not Rx’d. Ran over a couple of times and made them up after the three rounds. Clock shut off. It was long and slow. Going to take me a minute to feel a little bit fitter. One day at a time.
Strength accessory done
Primary Strength Session :
A. 305# (I think this is a 20# PR on the pause FS and tied my front squat!)
B. Up to 375#
C. 165# Barbell and Rogue Green Band
Running Endurance Option :
Around 400m for all 6 intervals
Took yesterday off and kept today lighter in volume. I definitely needed a little mental reset after the GG qualifier. I’m sitting in 11th place for the qualifier and waiting for that official invite email. I’m excited for the next couple months of training and excited for september!
Huge PR Alec!! Great seeing those legs getting stronger!
Huge congrats on the qualifiers! You crushed it!
Primary strength
A. Hit 285 today
*This was a 10# pr from last week and an extra squat!
B. 8@285
6@325
4@385
2@435
2@475
2@495
C. Banded deadlifts with 235# and a purple band.
Pm
3 rounds
30cal bike @67-70rpm
10 unbroken muscle ups
20 strict hspu
*rest 3min between
5:01/5:10/5:30
*goal was just to get the heart rate up a bit and do some gymnastics under a bit of fatigue.
3 rds
10 gh raises @4011
Rest :60
25 banded pull throughs
3 rds
20 tempo push ups 2111
25 banded push downs
10 hammer curls
Legs are getting strong!
Slowly but surely!!
Primary strength
A)315 (and legs are toast from last two days)
B)235/285/335/385/420/440
Primary condtiining
135# instead of 155# and only had 50# dbs or 60’s and let’s just say I know better ?
Total time 32:11 rested one minute. My soul hurts
You’re fine. It’s good for your soul
Front up to 130kg. New 2frontsq pr
Did this with metcon cause i want to gain some mobility
Dl 8×100 6×115 4×133 2×152 2×172 2×180
Decline bench with 2 21kbs+ 10 dips per round
Emom had to take away the burpees after the cleans after round 2. Rxd every thing else
30.20 total
Hang sq clean are hard for me. Happy i got all of them ubk
Congrats on the PR Front Squats!
Session 1
A. 125-175-205-225
B. Done off 305
C.125green band
Session 2
EMOM done as rx
1) :19/:19/:20/:19/:21/:21/:23
2) :29/:29/:29/:32/:31/:29/:41
3) :20/:20/:18/:21/:23/:30/:29
Rested 1 then 9:46 for 3 rounds
Total time: 31:46
Great work on the emom! I think you could have went sub 30 on the 3 rounds though 🙂
Thank you! Yes, I almost commented that I just failed mentally. I didn’t really break anything up, but I gave into the temptation to slow down after 21. ?
Primary Strength Session
A.1Rm Pause Front Squat @ 32X1 + Front Squat 175✅ 185❌
B. Deadlift
*Set 1 – 8 reps @ 50%✅
*Set 2 – 6 reps @ 60%✅
*Set 3 – 4 reps @ 70%✅
*Set 4 – 2 reps @ 80%✅
*Set 5 – 2 reps @ 90%✅
*Set 6 – 2 reps @ 95%✅
C. Did 1-arm deadlift instead. To activate my right back side..
Strength Accessory Option
A.✅
B. 8 Decline DB Bench Press @30#
ME Stationary Dips
7/9/8
Primary strength:
A. 180
B. 125/150/175/200/225/235
C. 100 and green band
Strength accessory:
A. Completed did banded pull through no reverse hyper
B. 20/30/30
5/4/4
Primary conditioning:
1st 2 rnds did all reps rx then when to
1- 4 hang cleans and 4 burpees
2- 30 du and 8 pull-ups
3- 4 reps
Primary Strength
A. Tempo FS + FS upto 140kg, PR double.
I think I’m better at tempo FS than normal FS haha!
B. Deadlifts upto 2x207kg/90%
Technique started breaking down so called it a set early.
C. Banded deadlifts done, 92.5kg + thick red band, not sure if it’s correct and tension but it’s what I used last time so I will stick with it.
Conditioning
Scaled the emom to 15 minutes, did prescribed weights and reps, still taking it easy with conditioning.
Accessories
A. Done
Will hit part B this evening
Awesome work on the front squats! If this is a pr with tempo then there’s lots more to come.
As long as you keep the tension consistent you’ll make progress. There are tables giving band tension online. It may be worth a look.
Keep up the good work!
Thanks mate
Strength
A. 295 Had more in the tank but my legs hate me for this first week back so I left it where the form was good
B. 230-280-325-375-405-425
Went light on the last two sets but felt pretty good so maybe I should’ve pushed it
C. Had to skip due to time
Conditioning
Did the 21 minutes (50# DB because no 55) but no time for the three rounds after
Solid day dude. Looks like everything is coming back after being away!
Primary strength:
A. Pause front squat +front squat @145
B. Deadlifts 100/120/140/160/180/190
C. Banded deadlifts @80lbs +green band
Strength accessory:
A. Ghrs and banded pull throughs done
B. Decline db bench @35lb
Dips 3/3/5
Primary conditioning:
Missed 2 rounds, hang cleans @75, cut the pull ups to 5, used 25lb dbs
10:25 for the three rounds
A: #315lbs
B) 1rm is #450 I couldn’t get 2 at 95% which was 430lbs
C) Was at 185lbs
I did the EMOM at 1) 3 HSCL+ 3 Burpees 2) 30Du+7 pull-ups 3) 3 DB Burpee box step overs.
Didn’t do the 3 rounds ran out of time.
Did Part A of the accessory strength.
Is it okay if I do one long session or should I try to break the sessions up? My workouts are around 2-2 1/2 hours.
You’ll see better results if your schedule permits you to break them up into multiple sessions per day. Our in-house athletes train twice a day to make sure they’re able to maintain intensity in workouts and recover properly.
Thank you Cj.
Sesh 2
Did yesterday’s Metcon RX but was feeling soft so I took the Back and OHS from the rack…also only did 8 OHS as I went 4 and 4 and failed 9th…on the bright side I did this workout last year at Invictus when I visited and had to scale the OHS to 135 so progress
Going to do strongman accessory Now
Can’t wait for the EMOM!! everyone seems to be having so much fun ?
You’re going to love it! 🙂