Primary Training Session
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+
B.
“Holte”
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
100-Foot Handstand Walk (25-foot unbroken segments)
10 Front Squats (185/135 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run
This is our newest named workout, for an athlete that embodies the Invictus principles in her dedication to becoming the best she can be and constant diligence to both her physical and mental training – Kristin Holte.
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 of:
150-Foot Yoke Carry
(perform for max load, no stopping)
Rest 2 minutes
Rest 3 minutes, and then…
B.
Three sets of:
150-Foot Reverse Sled Drags
(perform for max load, no stopping)
Rest 60 seconds
Rest 3 minutes, and then…
C.
Three sets of:
150-Foot Sled Sprints
(perform for max speed, keep weight moderate)
Rest 60 seconds
Rest 3 minutes, and then…
D.
150-Foot Harnessed Sled Pulls
(for max load, no stopping in the 150 feet)
Rest 60 seconds
Running Endurance Option
Three sets of:
1000 Meter Run
Rest 2 minutes
500 Meter Run
Rest 1 minute
Rested yesterday
Cleans:
195/210/225/240/255/265/275 285/295/305/315
325 (5# PR)
330 (10# PR)
So close at 335! Just a little forward off the ground.
A. Worked up to 255 (92%)
Cleans and back felt good, went for 270 but mentally b*tched out
B. Holte-38:04 RX
A. Worked up to 92% at 115kg.
A. Built up to 310. Failed 95% at 320. Slow under the bar.
B. 39:01. Unable to do hs walks in 25′ increments today. Toes to bar were consistent.
Need to get some gymnastics dialled in!
A. Ended with 170# on set 12!
(This is my current 1RM and I haven’t hit it in a little over a year ?? Actually missed it the morning prior to injuring my back. Two weeks of no cleaning and Walah!)
B. No conditioning today
Strongman Training:
A. Barbell loaded carry from back-rack @ 215#
B. Reverse sled drags @ 205#
C. Sled sprints w/ empty rogue dog sled 1.2 (120#) 0:22/0:23/0:24
D. Harnessed sled pulls:
@ 285 (2 stops)
@ 280 (1 stop)
@ 270 (1 stop)
**the extra 50 ft. on these really got me good!
Great work!! Next time get some 1lb plates on the ends! Great to see your numbers back up and your back feeling better again.
Primary Session
A. Clean upto 142.5kg, close miss @146kg Pr attempt. Went with keeping a full grip/hook grip for the clean and it felt awesome, really helped to maintain strong upper back and only failed because of leg strength.
B. “Holte” 32:18 rxd
The switch to having more Palm on the bar seems to help! Great to hear!
A. Up to 215
B. 33:18- the second 1200 was oh so slow and I almost puked… good times!! ??
A. Up to 200….failed 210 twice…all mental
B. 38:17 (50 uphill, 50 downhill…10ub, Burpees slow af, 15-10-5) runs around 6:00
Did some clean stuff at 135. Tried squatting a few too and was able to move pretty well through range of motion.
Did aerobic stuff on ski erg
3:58.5/1:56.2
4:04.5/2:01.3
4:02.5/1:58.2
Primary Training session:
A) worked up to 175# (97%) and hit 170# without a belt so can’t be too sad about that!
B) 48:24 hahahha my git up and go got up and went without me ? Most of it was spent struggling with the handstand walk, also had to row instead of run because of how bad the smoke is still here
Hoping on Monday I am feeling more recovered!
Only 97% pshhhh ?
Primary Training Session
A. Clean x 1 rep
95% ✅ 97% ❌
B.“Holte” 32:02
Had a fundraiser for American cancer society today 1rm clean paid per pound so it work out perfect with programming
Max out 385 5lb Pr
Missed 405 forward twice but I think I have it
Max bar side burpees in a minute
35
Then fell apart for holte
50:13
Spend most of my time handstand walking
Congrats on the PR!
I hope the fundraiser was a success!!
Way to clean big to crush cancer!
A. A. 110/120/130/140/150/155/160/165/170/175miss/175/180 miss not a the best today
B. “Holte”
47:32
185 up to 290lbs successfully. Barely missed 300 and 305. More than high enough. I just wouldn’t get under it.
290lbs is 97%.
That wod was fucked up. 3 things I am awful at right now. I scaled it so I could keep moving and it still ruined me.
Run 1200
3x:
100ft walk (50-50)
10 fs (6-4)
15 bbjo
20 ttb (7-7-6)
Run 1200
38:01
Definitely fucked me up. Went after it with the “accumulation” mind set
Primary
A) Went from 185 with 10#jumps to 295(5#PR) with no misses. Tried 305, then 300 and just couldn’t nestle it into the front rack. Good stuff.
B) 53:07. Yup.
Yeah!! Congrats on the PR!
Nice work on the PR buddy!
A. Clean 145/155/165/175/185/190/195/200/205/210
B. Holte
33:49
Did the front squats 6/4 to try to make sure they were done correctly.
Kristin will appreciate your effort. 🙂
She’s definitely the only reason I did it all
Yesterday’s today. And my body needs a little rest I can see…
BS-5×145, 3×175, 1×195, 225, 235,245–this was hard. I almost got stuck & 260 is my pr-soo 95% was hard to manage today.
Snatch-95/100/110/115/125/130/135/140/145—was hard. Felt kinda sluggish on these today as well.
Work all day yesterday, got in for a class wod last night and then got this in the morning. Maybe the turn around wasn’t the best timing? Weird.
Opted to do an emom programmed earlier this wk… 20mins
Min 1-10 cal (row)
2-10 bbjo
3-50 dubs
4-12 t2b
Considering your tired this is a still a solid day. You’ve earned that rest day!
Inside training:
20 min EMON:
-15x burpee
-15x do thruster (35)
Rest 5 minutes
10 min EMON:
-5x dball shoulder (100)
Rest 5 minutes
30x man makers (50)
Thanks for the ideas tino
Morning session:
Primary training
A) worked to 290 10lbs under my max tried 295 and caught it low and couldn’t stand it up
B) “Holte” – 36:56 unbroken front squats which I was happy about. Only messed up one handstand walk. Toes to bar done in 6/6/5/5/4/4 and burpee box jump overs were slow but I kept moving haha
Will be back this afternoon for the strong man work!
Lifts felt garbage today cleaned 275 easy for the combine but couldn’t clean 250 today
Holte 29:35
Sounds like a rest day is in order!