Primary Training Session
Warm-Up for Hinging Movements
A.
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x10 Reps
Rest as needed
B.
Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1
*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%
Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.
C.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20”)
1600 Meter Run
D.
Cool Down…
10-15 minutes of easy recovery pace on the Assault Bike
E.
Three sets of:
Side Plank x 45 seconds each side
Rest as needed
Supine GHD Plank x 30-45 seconds
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed
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.
Mixed-Modal Conditioning Option
Five rounds of:
12/9 Calorie Assault Bike
12 Dumbbell Shoulder to Overhead (55/35 lb DBs)
Immediately followed by. . .
Five rounds of:
12/9 Calorie Row
12 Kettlebell Swings (32/24 kg)
Immediately followed by. . .
Five rounds of:
12/9 Calories on Assault Runner or 200 Meter Run
100-Foot D-Ball Carry (150/100 lbs)
Running Endurance Option
For distance:
1 Minute of Running
30 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
4 Minutes of Running
120 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
1 Minute of Running
30 seconds of Easy Recovery Jog
Push your pace on the work intervals – somewhere between 80-85% effort; back off to 55-60% effort on the recovery portions.
Rowing Endurance Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.
A – Completed using 185# farmer handle and 20# Dball
B – 300, 320, 340, 360, 380, 395, 410, 425
C – 29:31, those box Step overs were terrible.
D – 15 min easy
E – 16kg kb
A. Done with 95# barbell and 20# slam ball
B. 260/275/295/315/330/345/355/370#
A. Done
B. Up to 150kg. Felt good and fast
C. 32:30. The step overs stole all my lunch money
D. Done
E. Done
A. Done B. Up to 485# C. 27:32 First mile: 6:32 DL: Done at 10:45 AB: Took about 5 minutes so done somewhere around 16 minutes Box overs: about 5 minutes, turned these into step ups 20 or so reps in, need to practice these more kept stepping down weird on the other side each rep and it felt really bad in my knee Switched out second mile for 80 cal bike, little over 6 minutes D. Done I know this is getting up late but Tino if you see this tomorrow, do you have to keep the dbs at… Read more »
That was fast Alex! Step Overs are always performed with dumbbells by your side unless specified otherwise. Whats going on with your knee? Need to get that looked at!
Figured as much, and yea I have a torn meniscus and partial acl tear in my right knee, I’ve been needing to get it cleaned out for the last couple years, its manageable for the most part but something about the forward momentum coming down off the box and the weight messed me up, I’ll probably try doing them laterally in the future.
On that note, I’ve got some questions about athlete plus, should I just send those to the general info email?
Oooo is it worth surgery long term? Any general questions email them to info@invictusathlete.com
Long term yea, but it puts you out of commission for 2-3 months and there just never seems to be a good time for that, I want to take a shot at qualifying for the rx division if they have one at the San Diego sanctional next year, so probably get it done after that.
do the surgery, even though you will need to rehap a little, you will never be able to perform, like you want when you have that issue,
AM:
A. Done
B. 155, 165, 175, 185, 195, 201, 210, 215
C. 32:30
Literally allllllll the things I need to work on ?
Miles: 7:36 & 8:50
Everything else, 16:04 – died on the box step overs
D. 10:00 cool down done
E. Done… KB bicep curls felt strange
PM:
Went in to do second session work but got lured into the class wod
Happy for a rest day! Thanks Tino!
Awesome work over the last three days Holly! I expect some big improvements from todays workout. We will be working those weaknesses!
A. Skipped- running late B. Up to 270 C. 36:07 (I think) it was a blur… lol. At first I thought there is no f’n way I’m running again but I got through it and felt much better by the last mile.? Still 9&10 min miles.. deadlifts were by far the hardest part. I don’t know if I’m doing it wrong or I’m just weak but 155 feels like 205. I was pretty slow on the bike took me almost 6 mins. ??♀️ Maybe I’m just beat up!? Was able to make up some ground on the step overs. Done… Read more »
What?! you expected any less from a testing week 🙂
Look after yourself today, you’ve earned it!
PM Session: Front Squat *Set 1 – 3 reps @ 55-60% – 185 *Set 2 – 2 reps @ 65-70% – 215 *Set 3 – 1 rep @ 75-80% – 225 *Set 4 – 1 rep @ 80-85% – 255 *Set 5 – 1 rep @ 85-90% – 275 *Set 6 – 1 rep @ 90-95% – 295 *Set 7 – 1 rep @ 95+% – 305 *Set 8 – 1 rep @ 101-105% – Called it good there. 305 is 97% and it felt solid so I just moved on Rest as needed For time: 10 Snatches (205/135 lbs)… Read more »
Great job hitting 305! Now to treat those snatches with respect. Pull everyone like it was a 1-RM attempt ??
AM. Running Endurance Did this at the track and it was great. ~3.5 miles PM. Primary A. Great deadlift warmup. Had this as accessory work a few weeks ago. B. Up to 330 lbs, getting great hamstring recruitment. I can tell my posterior chain is much stronger than a few months back. C. 29:29. Thanks to this morning’s running endurance I was able to push the pace here. First run 8 mins DL 12-8-8-8-8-6 AB ~4:30 Box Overs 10-10-10-5-7-8 Last run ? D. 10 min cool down E. Done, but KBs hurting my wrist. I am probably doing these wrong,… Read more »
Another strong showing today! Great job going sub 30!
A. Done
B. 140 to 195kg
C. 28m41s
D. Done
Have got DOMS everywhere
From anything in particular or just accumulation over last 3 days?
Accumulation, started the week with some qualifiers. Enjoying the new cycle
Plenty of extra rest and recovery today to get yourself ready for tomorrow!
Pressed on time today
Am
5 mile run (last one before my half marathon which is this Sunday)
37:50 (4:43/km)
Pm session
D
Had roughly 30 min
B. 120-170kg
10 min emom
2 strict mu (ub each time ?)
100 renegade rows with 22.5kg
Probably best you reduce your volume to get ready for the half this Sunday!! You’re ready and have put the work in!!
Will do ?
Had PT this morning. Talking with the PT we decided to back off some things in order to heal quicker.
60 min max calories on assault runner
– every 10 mins perform:
3 pegboards
20 double Kb (16kg each) STOH
646 Cals/ 8120m.
Did the pegboards and STOH unbroken and they took about 1:30-1:50 with transition time included.
Good to see you being smart but still getting some good work in.
Pts.
Warm up done.
B. Set1 @ 110kg
Set 2 @ 115kg
Set 3 @ 122.5kg
Set 4 @ 130kg
Set 5 @ 135kg
Set 6 @ 142.5kg
Set 7 @ 147.5kg
Set 8 @ 152.5 kg lost position and stopped.
C. 34:45
Started with an easy run. Into deadlifts all sets of 5 short rest. Steady pace on ab. Step ups felt heavy but kept moving. Pushed last run.
D. Cooldown done.
E. Done planks for 45 sec.
Any reason why you ran easy?
felt like this longer type workout i’d better start at an easy pace to make sure i could hit the deadlifts with better intensity.
I would have trusted your fitness and pushed the run a little more! ?I think you might be surprised at what you’re capable of 🙂
A. Done
B. Worked off 230kg. Them tempos got slower near the end ?
C. 30:21 felt smashed so dragged a friend in to doing the partner, same reps each, I go you go. Ran together.. This saved me ?
D. Done
Fantastic way to get you a good workout when you are beat down. Enjoy some rest tomorrow!
Looks like you turned it into a fun partner workout!
You always need saving
?
A. Done
Suitcase deads-70/88/88
Rotating slams-20# ball
B. Skipped
C. 29:41
1 mile run-8:00/8:04
Deadlifts-4×10/2×5
Bike- about 3:30-3:45 ish
Db box step overs-10/10/8/8/8/6
D. Bike for 15 mins
E. Done, 35# kb curls
Good work! Always try to just hold on to the dumbbells. That is where time really gets taken up is resting there.
My grip & lats were getting smoked on them!
I know that feeling for sure! It was a tough one
Warmup done
A) 70# KB, 20# ball
B) 265/285/305/315/335/345/360/370
C) 28:45 on the air runner – miles were 7:30 and 7:50ish, deads and box overs were 12 then 5 sets of 8. Bike was 3:20 or so
D) Done
E) Done, 35# kbs for the curls
Three good days of work!
A. Done. Kinda sort of
B.
300/320/340/360/380/395 and called it there.
C.
31:03 Rx
Run on Assault Runner (7:57/8:34)
Deadlifts: 13/12/10/8/7 just under 4 mins
Bike just under 3:30
Step overs: took forever
D.
Done
E.
Done
Another strong showing today!
AM Session: For time: Assault Bike 200/150 Calories @ 300/200 Calories Pace Rest 2 minutes Assault Bike 150/100 Calories @ 300/200 Calories Pace Rest 2 minutes Assault Bike 100/50 Calories @ 300/200 Calories Pace 300 cal time = 23:10 (12.95 cal/min) so based on that my goal times would be 15:26 / 11:35 / 7:43 200 = 15:24 (60 RPM) 150 = 11:50 (59 RPM) 100 = 7:37 (60 RPM) Surprised I was as close to my splits as I was. Mentally checked out a bit on the 150 but other than that I was pretty dialed in. Legs felt… Read more »
Great work holding those target splits!
Yesterday’s work.
Rowed to 1RM
Got up to 105kg. Felt grindy so stopped here.
Rope burn rx 9:37
Accessories done
SAO. Did squats and sled pushes
A.
Done
B.
137-…..-185 kg
C.
30:44
Deadlift 10-10-10-10-10
Cal AB 2:59
DB 10-10-10-8-6-6 ( 25 kg 60 cm)
D.
Done 8 min
E.
Done
In the afternoon mixed modal
Solid three days of testing! How’s your body feeling?
Very good thanks