Primary Strength Session
A.
Every 3 minutes, for 12 minutes (four sets):
Depth Drops x 10 reps
(set up your box 2″ below your vertical jump)
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 80%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean @ 85-90%
C.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 3 reps @ 85%
*Sets 6-7 – 3 reps @ 90%
*Set 8 – 4 reps @ 85%
*Set 9 – 6 reps @ 80%
*Set 10 – 8 reps @ 75%
Rest 2 minutes between sets
Primary Conditioning Session
A.
For time:
Row 500 Meters
25 Burpees Over the Erg
When the clock reaches 6:00, complete the following…
B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs to 10-foot Target)
20 Toes-to-Bar
When the clock reaches 12:00, complete the following…
C.
Three rounds for time of:
10 Bar Muscle-Ups
10 Box Jumps (30″/24″)
When the clock reaches 18:00, complete the following…
D.
For time:
Row 500 Meters
25 Burpees Over the Erg
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.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Overhead Sandbag Tosses (75/50 lbs)
B.
Four sets of:
60 Second Max Calorie Assault Bike
Immediately followed by…
Max Rep Sandbag Squats (heavy for 15-20 reps)
Immediately followed by…
15 Chest-to-Bar Pull-Ups
Rest 90 seconds
Push hard and transition immediately.
C.
Three sets of:
Half Kneeling Landmine Press x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
Rowing Endurance Option
Five sets for time of:
Row 1500 Meters
Rest 2 minutes
Note times for each set. Push hard, but keep your sets consistent.
Running Endurance Option
A.
Run 800 Meters @ 60-65%
B.
Run 1 Mile @ 80% of your 1-Mile PR pace
Walk slowly until the running clock reaches 10:00, and then…
Run 1 Mile @ 90% of your 1-Mile PR pace
Walk slowly until the running clock reaches 20:00, and then…
Run 1 Mile @ 80-85% of your 1-Mile PR pace
Over the Flu, still not 100%, coughing up phlegm but trying to get back in the routine. Was able to get 3 good days of training last week and 2 days of just trying to move after being sick. Strength A) Didn’t get in to these. Was short on time and wanted to make sure I got through everything else. B) 110/215/245/275 C) Back Squat 8/265, 6/285, 4/305, 4/325, 3/345, 3/360, 1/320 aannnd felt something strain in my right lower back and put the weight down. That’s what I get for trying to him normal percentages after being sick. Stopped… Read more »
A. Did the depth drops off of a 24” box. Not 100% sure if I did them correctly. ??♀️ B. High hang triples: 110 High hang + hang: 120 Hang + clean: 135 Clean pull + clean: 145 **hand/wrist felt a little better today. Thank you for the wrist mobility, Tino! Still feeling some pain so I scaled down a little but happy I could actually put some weight on the barbell today! C. Back squat 8 @ 145 6 @ 155 4 @ 165 4 @ 175 3 @ 187 3 @ 195, 3 @ 195 4 @ 187… Read more »
Great to see your wrist is feeling better!
Strength
C. Based off of 210…just to get back into things.
Conditioning
A. 3:55
B. 6:50
C. 6:10 (scaled to weighted pull-ups)
D. 4:22
Still at it!! Great work!
Strength
B1) 205
2) 240
3) 275
4) 290,300,310
C. 295,320,345,365,390 (2+1), 410 singles with short rests, 390 (2+2), 365,345
Conditioning
A. 3:25
B. +5 reps of t2b over cap. I should’ve made the time cap. Can push t2b harder earlier.
C. +15 reps over cap. Started late. t2b into bar muscle ups was rough.
D. 3:53. Started late from last workout.
Session 2. Primary cond.
A. 3:45
B. Didn’t finish. Scaled T2B back to 10. They’re a struggle. Had 2 + 18 Wallballs into the third.
C. Didn’t finish. Scaled MU’s. 2 + 8 mod MU’s into 3
D. 4:45
Wasn’t able to get extras in today. Gymnastics are definitely my weakness. I have no illusions where they’re concerned. Trying to work on them and get the kinks ironed out before the 2019 season.
If you have free time in thursdays and Sunday’s it may be good to work these in without feeling rushed
??
Primary Strength
A. Depth drops done from 18”
B. High hang x3 @80/85/90kg
High + hang 95/100/105kg
Hang + clean 105/110/115kg
Pull + clean 120/120/125/125/130kg
C. Back squats
8@115/6@120/4@130/4@135/3@140/2×3@142.5/4@140/6@130/8@120kg
Strength Accessories
A. 70kg rows
30kg dball toss
B. 30/25/20/20 cal AB
Dball squats @65kg 8/8/8/7
C2B all unbroken
Felt sick for about 2 hours after this!
C. 25kg + bar for land mine press
32kg kb for carry
Conditioning
2:53
6:00
Called it there my lungs/body is not ready for the intensity yet.
Great work Luke, The Assault bike combo will for sure leave you feeling a little woozy. It sounds like you got the desired stimulus. Looks like your back to feeling healthy after illness!
A. Done, used 24” box B. 130/150/170/190# Technique is getting better and better with this cycle. Can’t wait to see where the 1RM clean/jerk is at whenever we test. C. 185/200/215/230/245/255/245/230/215# Failed the 3rd rep at 255 on the first set. Decided I wasn’t dropping the weight and completed the 2nd set all 3 reps. Shorter rest periods than I’m accustomed to but that’s more gains for me. Primary Conditioning: Tried to make the Rx intervals, but only made it from A-B. Still very happy. A. 3:17 – felt solid B. 10:08 Come out blazing hot, 20/10 WB and unbroken… Read more »
“pain was exquisite” haha made my day. Loving the mindset buddy. Heidi our “healer” and all round badass always talks about when you feel it starting to hurt instead of backing off you should push yourself further in to the discomfort. its what I always tell myself.
Keep up the great work!
hahah will do Tino, thanks for the encouragement!
A) done
B) 185, 210, 225, 240, 255, 270
C) back Squat: 290,315,335, 355, 375, 2×3 @ 400, 375,355, 335 felt really strong today. I had nothing left after the back squats so I played 2 games of spike ball and went to recover.
I feel you on those squats!!
PS
All completed with high end percentages on cleans.
Sleep wasn’t perfect so squats felt heavy but i finished them and My technique feels great.
Finished off the strength session with the rows and sand bag tosses.
PC:
A. 3:26
B. 5:28
C. Tore in second round of muscle-ups so i finished them and quit with about 90 seconds left. Didn’t want to keep going with tear.
D. 3:41
Solid work considering your lack of sleep. Hope you get some better rest tonight!
Strength A.I was a bit unsure what it meant to set the box at 2” below the vertical jump. Is “vertical jump” the max height box jump we can do, or is it the height we can jump straight up and down?. Did those off of 20′ box, but I don’t know if that is correct… B. cleans done off of 160 lbs, no misses C. Squats off of 210 lbs, which is my actual 1RM. I only failed one rep at 90% at set 7. Even though I have not done heavy squats (off of my true max) for… Read more »
You should message Blaine about your issues on Fitbot. It’s the reason you have the awesome feature!
Vertical jump is your standing reach subtracted from your jumping reach. So you you have a 20″ Vertical you should do these at 18″
S1
Assault bike and hspu
S2
Cleans done off 355
Clean pull + Clean was really hard today
Back Squats done off 475. Super hard
Conditioning
2:41
2 + 45
5:56
3:21
Looked fun today and gave it my all but got my butt kicked. Great job to people that finished all potions and kept it consistent.
They were tough today! So close on that 2nd workout. Good work
Thank Hunter. Always love the challenge day in and day out.
Feeling better but kept it to one session today to not kill my body just yet
Primary strength:
A. Done
B. High hang clean @90
High hang clean + hang clean @105
Hang clean+clean @115
Clean pull+ clean @125/125/130/130/130
C. Backsquats @115/125/130/140/150/155/150/140/130
A) Depth Jumps Done
B) High Hang x 3 @ 185
High Hang + Hang @ 215
Hang + Clean @ 245
Clean Pull + Clean @ 275
C) 8 @ 260
6 @ 280
4 @ 300
4 @ 320
3 @ 340
2 x 3 @ 360
4 @ 340
6 @ 320
8 @ 300
Conditioning
A) 2:46
B) DNF
C) DNF
D) 3:53
Strength Part C.
Not the best day but there’s always tomorrow…..
Still money on the bank. Keep hitting sessions hard, looking after yourself and having fun!
Today’s Work: European Championship (pre comp final event 1) Beep Test – level achieved = 14 Fun with friends: x2 (8min AMRAPs) 1. 50 DUs 25 STOH @ 52.5KG / 115lbs 10 Toes To Bar Rounds: 3 + 5 TTB – Rest 10mins 2. 60 Cal Row 30 Burpees Over Rower 15 Bar Muscle Ups Rounds: 1 + 24 Cals C. Back Squat *Set 1 – 8 reps @ 140KG / 309lbs *Set 2 – 6 reps @ 150KG / 331lbs *Set 3 – 4 reps @ 162.5KG / 358lbs *Set 4 – 4 reps @ 172.5KG / 380lbs *Set… Read more »
So is 14 good?!
Legs are looking pretty damn strong!
Thanks coach.
I hope so, I’ve seen a bunch in the 12-13 bracket. So hopefully it will be good.
Will know on Wednesday.
Let’s are feeling good. I stayed off the Cleans work today as I have the Battle of Britain Qualifier tomorrow with heavy cleans
Session 1: Primary strength B) 180 high hang clean/ 210 high hang + hang/ 240 hang + clean/ 255-265 clean pull and clean C) 230/250/265/285/300/320/320/300/285/265 Strength accessory I did 5 strict pull ups on the minute for 8 minutes Then 6 single arm db presses 50/55/60 Session 2: Did the death drops with th suitcase carries as part of my warm up. Used 70lbs for carries Primary conditioning 3:16 6:45 wasn’t sure/didn’t know if I should stop at 6 minutes and rest of finished so I decided to finish and rest about 1:30 until the next one. Unbroken wall balls… Read more »
Today was fun! Bet that 20lb ball felt light. Solid push!
Thanks Tino! Yeah that 20lb ball felt great haha
Primary conditioning: this was my best effort minus the bar muscle up portion. I couldn’t convince myself to get on the bar.
A. 2:39
B.5:15
C. 5:19
D. 2:49
Session one.
A. Done
B. Hi hangs 220
Hi + Hang 255
Hang + Clean 290
Pull + Clean 315/320/325/330/340
C. 315×8
335×6
355×4
385×4
405×3
430×3
430×2
405×4
385×5
355×8
Primary conditioning
2:52
2+40
2+13
3:36
Abs are coming in for the summer!
Haha i just hope the weight loss helps my gymnastics and conditioning.
Performance is all we’re concerned with! ?
Primary strength:
A. Depth jumps done
B. High hangx3 at 210
High hang + hang at 240
Hang + clean tng at 280
Clean pull + clean at 305
C. Backsquats done off 375. Failed the 6th rep and 8th rep of the last two sets
Were your depth jumps based off of your 50″ vertical?!
38 inches 🙂
Depth jumps felt ok
All the clean complex felt really good. Smoked 250 at the last set after clean pulls. Technique felt really good didn’t catch it forward. Improving here a lot
Squats were a disaster though. I think I have to start basing my % off like 20 lbs off from my max. I can’t hit these numbers after all the cleans
Conditioning I felt really good and fast today.
Strength work complete
Those squats were tough!! I’d recommend lowering the load a touch and hitting the reps. Solid day of cleans and conditioning went well, nice work!
A.- Done
B.- high hang 155, high + hang 185, hang + clean 205, pull + clean 225
C. All done (off 355)
Conditioning
A= 3:10
B= 2R
C= 2R + 5BMU
D= 3:43
This was my first day on the Invictus Athlete Program, I know my results in the metcon were not good, you think is ok for me to follow this program or should I step back a little?
Hey buddy! One program isn’t harder than the other. They are both challenging and the loads, time domains and workouts will be similar. Like many others you need to learn to adjust accordingly making sure you get the most out of the workout. Understand the goal isn’t to do the workout as prescribed it’s to get the intended stimulus. We don’t care about your numbers in comparison to the rest we care about the stimulus and intensity and if you get that right you will make progress. If you need further guidance you may look to Individual programming or Invictus… Read more »
Thanks a lot for the response, I’ll pay more atention to get the correct stimulus and less on going RX.