Primary Training Session
Mobility, Activation & Warm-Up
Spend 10 minutes rolling out the t-spine, lats and any other area that feels tight.
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Push Presses + 2 Snatch Balances
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. Should be using heavier or the same loads as last week.
B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
C.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
D.
Seven rounds for time of:
15/10 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lbs)
Athlete Notes:
Monday is always a good day to lift some heavy weight. Make your goal to hit the reps and percentages written, but if you are feeling hot when you are up around 95% on your back squat and know that you can absolutely PR then do not stop yourself! Just make sure to take a video so we can celebrate with you.
After your back squats you will have your metcon which is going to get spicy. Pick which stations you are going to push. It would be nice to push the entire thing, but pick one or two key places that you are going to do really well at. That could be holding a certain pace on the bike or wasting no time on transitions. Make a guideline for yourself and practice discipline.
Mobility & warmup ✅
A. 105
B. 165
C. Skipped
D. Didn’t do it for time
Played 2 soccer games on Sunday, my legs were crushed!!
A) done up to 105
B) up to 125
C) 195/219/220/210/220/235/220/235/240
D) o only slept for about 3 hours last night and didn’t have this in me. I took a little more rest
Thanks Tino! Hope your day was awesome!
3 hours!!l? That’s not good Jessica!! I really hope you got some better rest tonight!
Thanks Tino!! Yeah I have no idea why I woke Up at 3 and couldn’t go back to sleep. Slept for 9.5 hours last night. That’s more like it! 🎉
A. Up to 185
B. 215
C. Done
D. 25:62 🤮
Looks like you had fun!
Warmup done. Knee not at 100% so scaling below.
B: Power snatch got to 115
C: 145/165/185; 165/185/205; 185/205/225
(percents much lower highest I got was to 80%)
D: scaled to pull-ups and 45# (definitely ready to go up to 55# next time on thrusters) 21 min
C. 245/265/285
265/285/305
285/305/325
Hit an extra single at 345. Felt good, but definitely my working max for now.
Strong work! How did the rest go??
A. 95/115/125/135/145/155
B. Built to 195
C. 290/310/330/310/330/350/330/350/365
D. 23:10 Rx that was brutal. I did finish out the occupational games in 9th place for healthcare and 14th for teacher!! Super proud of myself. Gotta thank all the coaches at Invictus!
Great finish. That’s really awesome.
Thats awesome dude!! Congrats!!
A. 30-45Kg
B. Up to 70Kg; get slow and pull was weak
C. 140/150/160/150/160/170/160/170×1/177Kg; 90% and up felt really heavy today.
D. 18:32Rx
Focused on thruster UB and moving quickly but smoothly in transition. Everything was UB but transition times grew too fast. Echo – :40 – :47; I actually liked getting on the bike to flush everything out.
Good work starting the week off right!
Thank you. Didn’t feel great though. Felt a bit stiff, slow, and heavy. Monday I guess. Was hoping for a big squat day after hitting 97% last week. Oh well, sometimes it’s there and other times not so much.
Legs still feeling it from Saturday?
Maybe a little. Just woke up a bit stiff. Had a really good yoga session yesterday and I think that may have tired me a bit. 😬🤯
A. Built to 75
B. Built to 80. Felt solid today. My extension is feeling more solid with all these complexes! I was able to stay on my heels longer in the snatch👍
C. 145/155/165/155/165/170/165/170/175
D. 21:43, used 65lb bar. I was flying on my chest to bars today. I love it when they feel effortless!
When chest to bars are feeling loose, it is such a good feeling!
A. Built to #115
B. #140
C. Skipped, short on time (finals week)
D. 21:09 RX, my goal was to keep thrusters and C2B UB and to keep transitions short. I was able to keep everything UB but my transitions crumbled towards the last few rounds 😂 that was rough
Good work holding on. Just start figuring out where it is faster to break with less rest than to rest so you can go unbroken.
One of my friend ran a marathon during the weekend, so it give me some extra boost to do something spicey as well. Wasn’t really in the mood to lift weights, and the weather was really nice, so…
Rowed my first half marathon today. Never did anything more than 10km, so actually girlfriend had to pick me up from the box, because i barely could and can move haha
Time was 1:24:40, so around 2:00/500 pace.
Thats a good friend! 🚣♀️ 💨
He is a crazy motherfucker
A. Used as warm up.. up to 115
B. 155/165/175/185×2/195/205/215×2
C.
Continuing to adjust squat volume, instead did:
Every 3 min for 15 (5 sets)
14 Bulgarian Split Squats (60lb DBs)
100 Foot Sled Push (310lb)
Max Alternating Reverse Lunges (60lb DBs)
Rest 1 min
20/20/15/15/16
D. RX 14:27
Unbroken C2B and thrusters
Sprinted Bike First round finished around 1:20
Following 6 rounds took the bike slower roughly 68-72 RPM
Remind me what’s up? Knees and hip or just you’re old age 🙂
All of the above lol. But also I’ve just found I don’t respond as well to as much volume squatting so I’ve been supplementing out more single leg / strong man stuff gonna see how that works for me
Haha Do you feel like it helping? How often do you get bodywork?
I do feel like it could be yea it’s only been 3 weeks now but, single leg work is always good for me and the yoke carries are just awesome lol. I get body work 1-2 time a week typically.
This is more experimental for me and if it translates over and I stay healthy then I’m on to something!
WU. Done
A. 95/105/115/125/135/145
B. Well I messed this one up. Thought I started with 125, accidently started with 135. 135/140/145 (missed)/140/145/150 (missed twice). Wasn’t feeling this today for some reason from the start.
C. 240/255/270, 255/270/290, 270/290/305
D. PM session
15 mins for the conditioning 🙂
Warm up Done
A: build up to 125 lb
B: 165 today heavy
C: 265, 285, 305, 285, 305, 320, 305, 320
D: 16:40
Adjust to 5 rds
15 cals
10 c2b
5 thrusters 135
Solid adjustments to get the most out of the workout!
A. 95, 115, 135, 135, 145, 155.
B. 95, 115, 135, 145, 155, 165, 175, 185F, 185F
C. 195, 305, 325
305, 325, 345
325, 2@345, 1@315
D. 28:47RX thrusters killed me today.
That was a spicy start to the week!
A. Built to 175. Kept them smooth
B. 155/165/175/185/105/205/215/220F these were feeling great today. Legs really driving the lift.
C. Set 1 – 5 reps @ 305
*Set 2 – 3 reps @ 335
*Set 3 – 1 rep @ 355
*Set 4 – 5 reps @ 335
*Set 5 – 3 reps @ 355
*Set 6 – 1 rep @ 375
*Set 7 – 5 reps @ 355
*Set 8 – 3 reps @ 375
*Set 9 – 1 rep @ 395
D. 16:13 Rx unbroken
Love a strong start to the week!
Mondays always has me feeling good but I must say I’m looking forward to Thursday.
A. accidentally skipped, will do in PM
B. 155/165/175/180/180/185/185x/180x (stopped there)
C. PM session
D. 16:45 for 5 rounds burpees instead of AB, regular pull-ups instead of C2B, 115 instead of 135 – scaled all of the movements and it was still really hard so I called it at 5 rounds
Not feeling great this morning overall, hoping to feel stronger on the squats this afternoon
Busy weekend??
Not necessarily. 5 am is just kind of hit or miss for me with how much “oomph” I have to give, and I work out alone so sometimes it’s just not there. I’m getting back into an actual box again soon so I think that will help.
C.
290 x 5
305 x 3
325 x 1
305 x 5
325 x 3
345 x 1
325 x 5
345 x 3
365 x 1
Rest day today
A. Event 5 yesterday – 4:33
Happy with how you performed over the 5 events?
Overall yes but definitely gotta put extra work on pistols and shoulder fatigued hspu’s. event 1 and 2 were real stinkers for me.