Click here for the 2017 Regionals Prep Program!
Primary Strength Session
A.
Five sets of:
Tempo Front Squat x 4-5 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Mid-Patella x 1 rep
(pause 3 seconds at mid-patella, then clean)
Build from approximately 65% 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.
Four sets of:
Clean Pulls x 3 reps @ 90-100% of 1-RM Clean
Rest as needed
Primary Conditioning Session
Off-Season Conditioning Option
A.
Four sets for times of:
10 Strict Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Chest-to-Bar Pull-Ups
Rest 3 minutes
OR…
Granite Games Qualifier Prep Option
A.
For time:
50 Wall Ball Shots (30/20 lbs)
9 Ground to Overhead (205/135 lbs)
30 Wall Ball Shots
7 Ground to Overhead (225/155 lbs)
20 Wall Ball Shots
5 Ground to Overhead (245/175 lbs)
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.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
Rest 90 seconds
B.
Four sets of:
50-Foot Overhead Yoke Carry
(build to as heavy as possible)
Rest as needed
C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
Assault Bike Conditioning Option
Every 8 minutes, for 40 minutes (5 sets):
Assault Bike 80/60 Calories
Running Endurance Option
Three sets of:
400 Meter Sprint
Rest 3 minutes
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute
Followed by 400 Meter Sprint sprint all out effort. Record your time.
Session 2
Primary
Tempo Front squat +4-5%
5/120kg
5/125
5/127.5
5/132.5
4/137.5kg
3 sec Paused low hang clean up to 112.5kg (felt so heavy with the pause)
Clean pulls 117.5/120/122.5/127.5kg (130kg 1RM)
Conditioning
3.55/4.13/4.00/4.23
Ouch
Primary Strength:
A. 135×4 – 140×4 – 140×4 – 140×4 – 140×4
B. 110/115/120/125/130/135/140x –> 135/ 140
C. 155/160/165/170
Off-Season Conditioning:
4:02/4:26/4:05/4:11
**scaled SHSPU to L-seated DB press w/ 25# DB’s
**scaled barbell to 95#
**sets 1&2 = Kipping c2b / sets 3&4 = butterfly pull-ups
Strength Accessory:
A. Bulgarian split squats done w/ 75# x 6 reps
Strict c2b done unweighted x 6 reps
C. Rope pulls done with 130#
Primary Strength:
A: All sets done at 253
B: 154/198/220/253/286/297/308(f)/308(f)
Got under the last 308, just too deep, current best is 315, happy to hit 94%
C: 308/319/319
Off season conditioning:
Done with a 2″ deficit
3:22/4:50/5:43/6:13
All c2b unbroken, still battling with getting enough calories, didn’t feel quite as empty as yesterday
I’d like to see that drop off being no more than 60-90 seconds. Lets see some consistency! Let us know if we can help with any direction on your nutrition.
Yes sir, I think the biggest drop off was the time it took to complete the shspu, working on that weakness. As far as nutrition, can I email you about it?
Tino@crossfitinvictus.com
AM Session
Primary Strength
A. Tempo FS 5×5 @92.5kg
B. Pause clean upto 125kg
C. Pulls @140kg
Primary Conditioning
A. 3:10/3:17/3:43/4:17
Heavy thrusters are heaps of fun 😐
Shspu 4/3/3 except final round 4/3/2/1
Thrusters 8/7 then 6/5/4
C2B all UB
Then coached midday class
Then did Strength Accessories
A. 50kg bulgs 7kgx5 strict C2B
B. Rope pulls done
That first one must have hurt!
Primary Strength
A. Tempo Front Squats – 190 5×4
B. Clean from Knee – 160×2/165×2/175/185/195/200
C. Clean Pulls – 225/235/245×2
Primary Conditioning (from yesterday)
100ft Farmer’s Carry – 90#
Strength Accessory (from yesterday)
A. Landmine Rows – 90#
100ft Suitcase Carry (Left/Right) – 90#
B. Chinese Rows – 95/135×2
GHD Sit-Ups – 3×15
Assault Bike conditioning: done
Strength:
Tempo Front Squat: up to 295lbs
Pause Clean: up to 295
Clean Pulls: 305-335lbs
Conditioning: GG 9:44rx
Session 1
A. Done at 170 (5#’s up)
B. Up to 175
C. Done at 195
Session 2
GG – 16:15rx
A) up to 255
B) up to 275
C) 305
A) 4:15, 3:58, 4:03, 4:05
Strength option) Done
Assault bike option) Done
Awesome consistency on the intervals!
Front squat
Up to 265
Cleans up to 285, didn’t quite HAVE 295
Pulls done at 295 which is 90%
Con
17:03 had no go today….
Primary strength:
A. Tempo front squats 115#
B. Clean from mid patella built to 130#
C. Clean pulls 130#
Off season conditioning:
A. 3:40/4:16/4:14/3:57, @65, 10 c2b per round, one abmat for hspu
Session two
Bike out in the parking lot at 9 pm ?
3:56
4:01
4:28
4:42
4:17
Wasn’t as aggressive out of the gates on sets 3 and 4. Hurts just as bad
Loved this.
mental lapse of the 4:42?
How can you sleep at night after training at 9pm?!
If by mental lapse you mean I doubted my ability to stay sub 4:30 and changed my goal to sub 4:45, then yes
Very poorly ?
you’re better than that 🙂
Strength Session
A. 225#
Strength Accessory
A. 53#’s kb’s and 53# kb for strict c2b
C. 180# Sled 50ft Uphill 50 ft downhill
I think i’m coming down with the flu so today was an easy day. Will be drinking lots of fluids and sleeping a lot so hopefully i’m back to 100% asap :/
Look after yourself buddy. I hope its nothing serious. Be smart with the rest of this weeks training like you did today.
Session two
Bike out in the parking lot at 9 pm ?
3:56
4:01
4:28
4:42
4:17
Wasn’t aggressive out of the gates on sets 3 and 4
Annnnd the wrist is like 90%
Let’s rock.
A. 205×5/215×5/225×4/235×4/240×4
B. Up to 260
C. 300/305/310/310
D. Buglarians @135
Chest to Bars with 10kg
Barbell overhead walk (OH yoke carry) @285
Rope pulls done
Condo:
Off season: That escalated quickly…
2:43/4:01/4:33/5:01
Went for the deficit on this one. Happy I did so. That affected those holy Thrusters..
Ancient, Rackety AirDyne Condo:
30 on 30 off x 15 sets:
Call me weird but I count my foot strokes to keep on pace. ~85 per minute
The 155lb thrusters get heavy fast!
Not weird at all, its like cadence in running and stroke rate in rowing. Nice work!
Primary Strength A) 245, 255, 265, 270, 275×5 B) 185, 195, 205, 215, 225, 235, 240(X), 240 C) 4×3 290 Woke up today for the first time with the thought “shit I’m tired”. Kept on driving. These days count Primary Conditioning. 1-4:45(dropped to 135 after 8 reps; today is hard, just keep moving), 4:14, 4:59, 3:56. Lesson learned: spend more time warming up when feeling super fatigued. I moved better and better each round and went larger sets round 4. Hard to find the groove but felt good once I got there. Strength Accesory A) 105 splits, BW+25# each set.… Read more »
Seems like a pretty good mental breakthrough today. Nice work. Just be sure its not your body trying to tell you something. It’s important to know when you have to just suck it up and soldier on and when to listen and rest. You could be doing more harm than good.
Strength
A. 255,260,265,270,275 All 5 reps
B. 225,235,245,255,265,275,285,295F
C. 305,315,325,335
Conditioning
Granite games prep
A. 13:29. Made this one more difficult without lifters or a belt.
accessory training – AM
front rack bulgarian split squats
55/65/70/75kg 4 x 6reps each leg
weighted strict C2B bw+5/5/7.5/10kg
assault bike – 80 cal intervals
5.11/5.15/5.05/5.13/4.50
Did you do the assault bike in silence? ?
yes i did. Therapeutic actually!!!!
my legs were cooked from all that squatting yesterday. double bodyweight x 4 reps x 5 sets (170kg) ouch!
plus the 1.6km bike x 4 lol… legs were screaming
a.) 225# across
b.) 260#
c.) 275/295/305/315#
d. GG wod- 15:13, good weakness wod!
-Second session
b.) did 2×26# KB OH walk x 40s
c.) 135# + sled, 225# + sled
E.) Running
400s- 1:15/1:17/1:19/1:15
200s- :29s/:30s/:29s
100s- :13s across
Primary Strength Session
A: 5×4@270
B: 225,240,255,270,285,300,305miss. Felt crisp till 300. Then it was heavy and slow.
C: 4×3@335
Primary Conditioning Session
GG QUALIFIER
A: 16:03 Rx’d. I wanted unbroken wall balls to see if I could and I did which was awesome. Mentally it felt amazing, physically it felt devastating.
Great work keeping the wallballs unbroken!
Primary Strength Session
A. 4 Tempo front squat @150# (4%more than last week)
B. Clean from mid patella 185#
C. Clean pulls 1×90% 2×95% 1×100%
Primary Conditioning Session
Off-Season Conditioning Option
A.
Round 1: 3:51
Round 2: 5:00
Round 3: 6:31
Rounds 4: 9:38