Primary Strength Session
A.
Three sets of:
3″ Deficit Deadlift x 10 reps @ 60%
Rest 2-3 minutes
B.
Three sets of:
Single-Arm Dumbbell Shoulder Press x 8 reps each arm
Rest as needed
C.
Three sets of:
Back Squat x 10 reps @ 65%
Rest 2-3 minutes
D.
Three sets of:
Banded Hamstring Curls x 40 reps
Rest 30 seconds
Dumbbell Skull Crushers x 10 reps
Rest 30 seconds
Primary Conditioning Session
Three rounds for time of:
90 Double Unders
30 Wall Ball Shots (30/20 lbs)
15 Strict Handstand Push-Ups
Immediately followed by. . .
For time:
1-Mile Run
30 Box-Facing Burpee Box Jump-Overs (24″/20″)
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:
Barbell Glute Bridges x 12-15 reps @35-40% of 1-RM Deadlift
Rest as needed
B.
Three sets of:
Glute Ham Raises x 8 reps
Rest 90 seconds
Strict Gymnastics Volume Accumulation Option
A.
Complete as many reps as possible in 5 minutes of:
Strict Parallete Handstand Push Ups to 6″/4″ Deficit
B.
Every minute, on the minute, for 10 minutes:
5 Strict Handstand Push Ups
1 Legless Rope Climb (15′)
Mixed-Modal Conditioning Option
Four sets of:
100-Foot Sled Push
20/15 Calorie Row or Ski-Erg
100-Foot Farmer’s Carry (Bodyweight in each hand)
20/15 Calorie Assault Bike
Rest 3 minutes
Primary Strength
A. @84kg
B. @17,5kg
C. @70kg
D. Red band and 2×7,5kg
Primary conditioning
Part 1: 14:11
Part 2: 11:50
(Total time: 26:01)
Mixed-modal conditioning
4:05
6:02
6:57
6:22
Sled: prowler + 75kg
Farmer carry: 2x62kg
Did not realise that I slowed down that much after the first round.
Strength session
A-250lbs
B-65lbs
C-250lbs
D-purple band / 35lb DB’s
Condition session
Total time 26:45
– that 30lb wall ball destroyed me.
First day in the Invictus Athlete program.
3x50M farmer carries with 70 lbs db
Glute bridges
Glute ham raises
Strict deficit amrap: 30
Deficit deadlifts: 3×10 at 225
Seated single arm db press: 3×8 at 50
Hamstring curls and skull crushers
Primary Strength Session
A. 305#
B. 65#
C. 265#
D. 50# band / 30#
Strength Accessory Option
A. 185#
B. Done
Gymnastics Option
A. 9. Could only get singles. Shoulders were feeling burnt out.
B. 5 min
Primary strength:
A. Deficit deads @130
B. Single arm db presses @30
C. Backsquats @100
D. Banded hami curls done, skull crushers @20
Strength accessory:
A. Barbell glute bridges @65
B. Ghrs done
AM
Group Class
5rnds
20 situps
20 cal row
20 KB swing @35#
20 KB Deadlifts
16:10
PM
Primary Strength
A. 195#
B. 35-35-35
C. 145#
D. Done
Wod a) 12.04
B) 9.30
Total time 21.34
DL 175
DB press 45
BS 175
Conditioning 27 ish, was running around and rearranging equipment hands were slipping. Question, I am new and I suck at SHSPU’s and could reall work on my pulling strength . Just started gymnastics programming any other suggestions?
Welcome to the community!
Prioritise the strength accessory work, the strongman portions will be particularly beneficial.
Primary strength session
A. Deadlift 265 (no hook grip, no belt)
B. 65/75/85 lb (don’t have heavy dumbells so changed for single arm barbell press)
C. 235/240/250
D. Done. 35 lb dumbells
*I don’t know how I can feel so sore and so strong at the same time. The percentages felt light today!
Strength accessory option
A. 185 lb
B. Done
Primary conditioning session
11:40(first WOD) 20:30 (back from running) 23:17 (total)
Strict Gymnastics volume accumulation option
A. Skipped, shoulders were really sore.
B. Done.
Awesome to see you making progress even when you feel a little beat. Great work! Now it’s time to rest up!
A)#195 deficit DL
B)#35s DB press
C)#180 BS
D) ✅
Primary Conditioning
29:50 ?♀️ ? ? weakness Wednesday
Working those weaknesses and getting better ?
Session 1
A: 300 w/ straps
B: 60/65/70 nice with no tempo
C: skipped. No squatting until knee is better
D. Done with green band and 40# DBs
SAO
A. 185 (37%)
B. Done w 25/35/35# plate
Primary Conditioning: 18:57 total time
3RFT: 8:35 just dubs and SHSPU. Dubs were awful
Mile run & BBJO: 10:22 (7:42 mile. BBJO in 2:15)
Session 2
Strict Gymnastics
B. Done Rx. This was actually fun
Mixed modal Conditioning
100’ sled push 135# on sled
20 cal row
100’ OH Yoke carry (because shoulders need it)
30 cal bike
Total time: 23:07 (3:20/3:26/3:46/3:35)
What’s up with your knee? How’s your shoulder?
Shoulders have felt instantly better since Tuesday I started doing OH yoke carries and Crossover symmetry. Gonna make that a priority. I’ve been having left knee pain for a while now. Comes and goes. Doctor said it’s more than likely tendinitis. X rays were negative
Primary strength
A) 300#
B) 70#
C) 255#
D) completed
Swim wod for a comp
4rds
10 dB squats 50#
100m
12:13 good? bad? Thoughts?
On your comp workout? Hard to tell based on how well you swim. Did you limit transitions, push the pace and give full effort?
I pushed hard, took breaks every 50m maybe 10-20 seconds to compose myself but kept the lengths unbroken. Haven’t swam in years and didn’t know what a good 100m pace is?
If you’re a competent swimmer you should be able to hold anywhere from 90 seconds to 2 minutes per 100 meters.
Perfect, that’s what I needed. Thank you sir
Session two
Bulletproof hips and crossover symmetry
Sotts press done
Clean complex 225
Clean complex #2: 245/255/265
Clean and jerk 275/285/295
Push jerk 245/260/275 1 miss at the first set of 275 because our new blocks are super high and I get no dip ?♂️
Conditioning: scaled barbell to 165. Would not have gone at it with the same intensity if I used 205 so chased stimulus
5:54
Sets were 6-3-3/5-2-2/4-2
PS- 3×10 DL w/3” deficit @195 3×10- DB Strict Press /Side @35#DBs ** I’m like stuck here, could only get 4 today when I tried 40# DB but I feel like I could prob do 12+ @35# 3×10 BS 175# Hammy curls and skull crushers (15#) done Session 2: PC Part 1-9:21 TT 18:32 Gymnastics – Sooo feeling a little frustrated as I would consider SHSPU work a strength of mine… my capacity with the parallettes has went way down. I feel like I respond well to higher volume on gymnastics movements …all good, just an observation. Then again, this… Read more »
S1
Strength
A) 310
B) 50
C) 250
D) Complete
S2
Primary Conditioning
Part I: 14:44
Part II: Complete but clock got turned off
A. 275# across
B. 50# db
C. 265# across
D. Hammy curls done/25# skull crushers
Primary condo-24:44
13:43 on du,wb, hspu & 11:01 on run bbjo
Did some cardi-bro. Team of 3 fun. All 3 ergs and some gymnastics
S2
Deadlifts @ 335
Shoulder Press done with 70 lbs
Back Squats @ 315
Conditioning
21:51
I got out the door right at 13:00. Run felt horrible today but my burpees felt great. HSPU were tough but thankful it wasn’t a deficit. 🙂 sets of 5 all the way through
Have you got Abs yet?!
Haha oh they’re coming ! 220 and still going down. I feel like I’ve got a whole new level of motivation with it.
Did “Sean” today for a good member who’s leaving tomorrow. Hurt the legs and got 16:32.
Did the 3 sets of hamstring curls and tricep extensions ouch!
Strict Gymnastics Volume:
A. 14 reps. Okay, I did paralleles with no plates and didn’t think about the 6” deficit we were supposed to do so did a full 13.5” deficit ?. Loved it though!!!
B. Finished every round in :16-:17 seconds and I can tell I’ve gotten a lot better!
That’s a whole lot of ctb and thrusters!
A. 122.5kg
B. 32kg
C. 119kg (70%) 65% for today would be 110kg which is 4kg lighter then what I did last week so just increased the weight little.
D. Done
SAO
A. Done 80kg
B. Done
Pm session
Conditioning
13:10 wb unbroken, hspu were tough
24:56 total
Nice work keeping the wall balls unbroken!
Strength:
1) 3×120
2) 8×25
3)10×111
4) light band and 16 db
Strength accessory:
1) 15×80
2) 8×5/10/10
Gym:
1) 12 reps first time with deficit to test me
2) Done really happy to hit all the reps
Great job on the gymnastics portion!