***This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on August 14th, we will start a new cycle with the focus on relative max strength and aerobic endurance, with additional energy systems incorporated so by the end of the cycle, athletes will feel well-rounded.***
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener
x 45 seconds
Minute 2 – Press in Snatch x 3-5 reps
Minute 3 – PVC Pipe Pass Thrus x 10-12 reps
Minute 4 – Trap 3 Raises x 6 reps per arm
B.
Five sets of:
Bench Press x 4-5 reps @ 20X1
Rest 2-3 minutes
C.
For time:
30 Manmakers
35-54: 50/35 lbs
55+: 40/25 lbs
D.
One set of:
10 Tuck to V-Up Complexes
followed by…
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Welcome Brian !!
Oops,sorry . I did C. 12:00. It got ugly around 13. Lol
A. Done
B. 185/195/205/205/205
C. 7:55 @35#
D. Done
A – Done. B – Stopped at 205 as right shoulder started to get sore. Bummer, as this felt strong. Front Squats from Comp 7/31 – 3 @215, 3 @225, 2 @240, 2 @255, 1 @270, 1 @285 (tied PR), 1 @295 (fail, got too deep in the hole and couldn’t dig it out). All the extra squatting is starting to work. C – Well Nichole, as advised, I went FAST…for about 10 reps. đŸ™‚ Too fast. Was at 21 reps at the 5:00 mark. Finished in 8:14. Shoulder to overhead became a problem on a couple and had to… Read more »
A. Done.
B. Kept it slow and light as still keeping pec safe.
185-225
C. Did at home gym and I don’t have 50# DB…so I had to use 55#. 6:01. Wanted sub 6… almost. Did 10/5/5/10. If I were to do again I think I would just pick a steady pace and not stop. Still not sure I could get sub 5 though.
D. Done. Those were all tough. By the time I got to flutter kicks it got rough.
You could Keith! Picking a steady pace and having enough in the tank to push the last 8 will help you reach sub 5!
A) done – nice warmup ?
B) 135,155,185,205,215
C) 7:18 * first 15 in 2:38 but couldn’t keep up the pace
D) done but broken up – couldn’t do flutters after the first round of L-Sits and changed to static holds
Nichole, I won’t be able to train this week aside from some hiking – unless I force myself to do some “hotel” workouts or running, but with a lot on the agenda I thought a week off might not be a bad idea. Can you give me an idea of the weekly format? Will we be lifting a bit more often or same schedule?
Hey Juls! This is a de-load week so it is perfect timing for you to be out and about! Don’t worry about training this week and enjoy your time hiking! Then be ready to start back next week!
A. Done, for the most part.
B. 155/165/175/185/195
C. 9:08
D. Every 5 mins, for 15 mins, 30cals ME assault bike 1:31/1:41/1:52
E. Abs
DMA, then today I had: A. KB technique and positioning practice, very light kb 5 sets of: A1. 5 kb snatch A2. 5 kb OHS A3. 5 kb press from bottom of squat R+L side = 1 round. Unbroken. B. 7 sets of: hang snatch + 2 OHS :90 rest between C. For time: 15.12.9 power snatch 55# bar facing burpees front squat 55# A. This was terrific! I need work here, but I do have to say that not too long ago I would not have had the mobility to do this at all. Positioning got better as I… Read more »
Thanks!!
A. Done
B. 165, 185,185,205,210
C. 11:51- this was not fun until it was over.
D. V-Ups done, 100 Hollow Body Bounces Done, did L-Sit hold alternating one foot on the ground at a time. My shoulders were shot at this point.
I think this was one of those easy on paper workouts then it kicks your ass. Sub 5.00 I think I was happy to be sub 50.00 with 50lb weights
Good work Doug đŸ™‚
A: Done- 45 lb bar for snatch press
B: 5@135; 155; 165; 175 & 4@185
C: 7:17- I deffinately think squat clean thruster would of been a faster cycle rate although would deffinately suck! Splits for 10s were 2:04; 2:36; 2:37- Rested about 10 sec after rep 20 and then some at 25 and 28 when I missed a s2oh.
Invictus Gymnastics Level 2 pistol work
D: done
Should of done it with a squat clean Thruster ?
B. 225, 235, 245, 255, 265
C. 7:01 and I felt great today. Not sure I could improve 2:00… I enjoyed that workout a lot.
Had to do testing for Nike before the workout. 6.06 miles of running. 7:10 pace. A. Done. Press in snatch was 75# B. 5 reps each. 195#, 205#, 215#, 225#, 225# Should I have done all at 225#? C. Let’s call this workout tailpipe, because that’s what I thought I was breathing out of at about rep 4. 6:14 at 50# DBs. There was no fast movement and zero chance of sub 5:00 D. No time for D because more testing for Nike. 3 Rounds at track: 400m run / 15 power clean and jerk (115#) / 75 DUs (all… Read more »
Great pace Brian! Solid work with your training today!!
No time to get into the box, so did everything (as close as possible) outdoors:
A) done (press in snatch with log),
B) 4 sets of HSPUs:
– 5 without deficit,
– 5 with 1″ deficit
– 5 with 2″ deficit and
– 4 with 3″ deficit.
C) 30 Burpee Sandbag-Clean Box-Overs (about 10 kg sandbag and reg. size box): 4:36 Min.
A)Completed. Press in snatch is getting better only 45# but position is much better.
B)135#/145/155/165/175. These weights are not impressive but I surprised myself each time I kept adding weight.
C)9:28. Sorry no sub 5:00 for me today.
D)Completed.
A. Done
B. 100 – 105 – 110 -115 – 120lb.
C. 11:25 *used 35lb. db instead of 40lb.
D. Done – subbed Hollow Hold for 30s instead of flutter kicks
They did amazing Barry!!
July 31st –
missed week before as travelling for work so did class wods at drop in boxes.
A. Snatch press from receiving positions: Bar only
Snatch press plus OHS 60kg
Snatch balance 60, 70,80kg
B. Strict Press
35,40,52,60,71,73,75 kg (hit current 1RM ) was happy with that as didnt feel good in fore arms and shoulders today
C. done – changed at bottom , kept burpees at pace to keep moving, felt like hit a wall in 4th round but pushed through ok, 9:23
Nice work on your press AJ!
A. Done ✅
B. 6 DB Incline with 70’s @tempo + 5 strict C2B
C. Man Makers w/ squat clean Thruster ?
5 reps then :30sec rest 8:50ish I did last ten as one set and that threw me off a little but a great mental push
D. Front Squats every other minute for 10min
135×10 155×10 185×10 215×10 225×10
Felt solid today.
Pete how many reps did we do each rd when we did these as you go then I go? Was it 10?
5 each to 50
Hi, everyone (and especially you Nichole and Jean). I am an Invictus Athlete follower, who, in recognition of my advancing age, is jumping over to Masters programming. I am 41 and turn 42 in a few weeks (9.10). Looking forward to working with you all and being part of the community.
Welcome to INVICTUS!
Thanks so much!
Pretty close too: 42 (july), 5’8″ and 187 lbs.
So happy to see you on here Brian!! đŸ™‚
Ready to have some fun, my friend.
Welcome
Thanks!
Welcome Brian!
Welcome Brian
Thanks, Barry!
Welcome!
Thanks, Corey. We have some similar measurements. I am 41 (42 in early September), 5′ 9″ and 181#
Welcome!
Welcome Brian!!!
Thanks, Cheryl! And, congratulations on dominating at the Games again. Looking forward to getting into this new cycle.