Click here to access the 2017 Regionals Prep Program!
Primary Training Session #1
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
Build each set to something heavy for today.
C.
Build to today’s heavy…
Snatch from 2″ Below the Knee + Snatch
(pause for 2 seconds at 2″ below the knee, then snatch; drop barbell from overhead, reset yourself and snatch from the floor)
A good goal would be to see if you can build in load to as heavy as you achieved last week.
D.
“2017 Age Group Qualifier Event 3”
Complete rounds of 21, 15 and 9 reps for time of:
Shoulder to Overhead (135/95 lbs)
Chest-to-Bar Pull-Ups
Please note your time and any thoughts about the workout that you might like to share with our Masters athletes who follow Invictus Athlete.
Primary Training Session #2
A.
“2017 Age Group Qualifier Event 4”
Two rounds for time of:
10 Deadlifts (315/225 lbs)
20 Deficit Handstand Push-Ups (4.5″/3″)
30 Front Squats (95/65 lbs)
Please note your time and any thoughts about the workout that you might like to share with our Masters athletes who follow Invictus Athlete.
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.
Assault Bike Conditioning Option
Ten sets for times of:
20 Calorie Assault Bike
Rest 60 seconds
Aerobic/Gymnastics Skills Option
A.
Four rounds of:
Run 800 meters
6/4 Strict Muscle-Ups
8 Strict Handstand Push-Ups to 8″/6″ Deficit
B.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Session 2
Back squat up to 180 4×1 failed 190kg (95%) so backed off to 90% for extra reps
Muscle snatch 70kg
Snatch complex -81kg +1kg
Event 1 – 2.56
Session 1
Assault Bike Conditioning Option
Ten sets for times of:
20 Calorie Assault Bike
Rest 60 seconds
49s/50/50/51/52/56/58/59/55/58seconds
Glad I had the bucket there.
Bike 1
Chris 0
Session one
Ankle work
Shoulder work
Knee work
Conditioning: 21:27 (35 mu at cap)
Went singles on the db snatch (4:40ish)
Rowed between 1050-1150 (4:15ish)
Burpeed (14:00 mark approx)
10-6-5-4-3-3-2-1-1 and then like 2-1-2 after that
Fun workout…I think I rested too much on the rings in order to do bigger sets to start
A. Done at 280, higher percentages
D. 5:17rx
Moving this week, coaching every class we offer and a sick baby. Not a lot of time to workout. Enjoying the freedom to do the minimum.
A. Back Squat *Set 1 – 5 reps @ 95kg *Set 2 – 3 reps @ 105kg *Set 3 – 1 rep @ 120kg *Sets 4-6 – 1 rep @ 125kg Rest 3 minutes B. Every 90 seconds, for 9 minutes (6 sets): Muscle Snatch x 1 Rep 40,40,45,45,50,50 C. Build to today’s heavy… Snatch from 2″ Below the Knee + Snatch Wrist still sore worked to 50kg then did snatch pull with pause + snatch pull up to D. Complete rounds of 21, 15 and 9 reps for time of: Shoulder to Overhead 45kg Kipping Pull-Ups 6:27 E. Two… Read more »
Strength
A. Back squat 125/140/155/3×1@167.5kg
B. Muscle snatch upto 80kg
C. 107.5kg for snatch complex
Conditioning
Our gym was doing hero wod “Wood” for a fundraiser so I hit that
21:50 was rough, felt really sick after first round
Think I might be dehydrated
Look after yourself dude.
Primary Session 1:
A. 150/170/190/200/200/200
B. 65/70/75/80/85/90
C. Worked up to 120# (96%) — 5# more than last week!
D. 5:44
Primary Session 2:
A. 11:54
Primary session #1:
A. Backsquat 115/130/150/155/155/155#
B. Muscle snatch 90#
C. Snatch 2″below knee +snatch 95# these weren’t so great today
D. That went super slow
Primary Training Session #1
A.
Back Squat
*Set 1 – 5 reps @ 65%✅
*Set 2 – 3 reps @ 75%✅
*Set 3 – 1 rep @ 85%✅
*Sets 4-6 – 1 rep @ 90%✅
B. Muscle snatch worked up to 95#
C. Snatch from 2″ Below the Knee + Snatch 130#✅ 135# got the 2″ below knee msatch but failed the second snatch from the floor
D. 3:55
Primary Training Session #2
A. 9:30 (did the deadlift at 205#)
Primary Strength Session
A. Last three sets at 335#
B. Muscle Snatch Pr at 177#
C. Final set at 200#. Been hitting 200# everytime i snatch. Feeling pretty consistent.
D. 3:59 Rx – 135# is still a hard weight for me to cycle for the 21’s and 15’s
Feeling 100% again. I wasn’t sleeping as much as I needed to with this new program. Learned my lesson.
Solid day snatching Alec!
Primary Strength
A. Back Squat – 230/260/295/310
B. Muscle Snatch – 135
C. 2″ Snatch/Snatch – 155
Primary Conditioning
Event 3 – 7:56
Pull-ups were just off entirely today but shoulders are stronger was able to put up 11 UB
Pm session
Event 4: 7:44, I feel I could have gone faster. DL: unbroken first set , 6/4. HSPU:12/8, 11/4/3/1 (my hand slipped on rep 19 on the plates cause I had taped it due to earlier rip lol). Wasted time putting belt on and off between lifts and hspu. And also didn’t push it on the last set of squats as much.
Accessory:
Did 3 sets of 4 strict unbroken MU and 8 singles SHSPU 3″”deficit.
Leg lifts done. Fun day.
Great work on those deadlifts!
Session two
Knee stuff
Box squats off 405
Assault bike conditioning: 14:04
Knee stuff?
bulletproof knees.
Today was
Ankle dorsiflexion
Foam roll
Tempo Squat with a plate
4 sets to warm up to my first working set of box squats
Not adding in extra work…promise ?
A,B,C- 385,165,215
Event 3: 2:21
Event 4: 6:32
Primary
A) up to 370. Failed 380 which I’ve gotten every other time, but felt hard today.
B) up to 125 and failed 130. Went back down to save my head space.
C) up to 165. Misses all over the place. Staying away from the negative head space.
Event 3: 4:15. Felt better after this.
Event 4: 8:51
Assault Bike Conditioning
44,45,45,44,44,51,58,49,50,36
Round 6 got really heard. Worked on perseverance and powered through.
Age Group Qualifier Thoughts: Event 3: 4:15 Open the palms on the S2O to save grip. Take breaths at the top. C2B grip got hard. Faster cycling made it easier to save since less time under tension. Event 4: 8:51 UB on DL and FS, but, my first set ended with my arms in front of me crossed. I thought if I relaxed the grip it would be easier, but went full grip on FS on 2nd round and was better able to maintain poster and hold on. Definitely try to not relax at the bottom of HSPU. Kipping with… Read more »
Thanks for the feedback Jordan!
One long session A. Back squat 270-310-350-365-370-375 B. Muscle snatch 95 to 155 C. Snatch 2″ below knee+snatch up to 215 then failed 220 D. Event 3 all UB 2:58 could easily be sub 2:30 if I didn’t have to pause for wheezing lol this workout is simple, there’s no reason to stop E. Event 4 body wasn’t feeling DLs today. 6+4 both sets. 7+7+6 on HSPU each set. 10s on first set of FS 15s on second set. 10:49 bad time, both weaknesses in this workout so didn’t push it on FS like I should F. Assault bike wanted… Read more »
A. 275/315/350/365/375/375. All sets pretty easy. B. Failed 180. Swear fought this weight for like 3 seconds at shoulder height while bringing it up. C. Only could work up to 210 bc I dropped in at a gym in New Jersey and they told me the wrong open gym time via email and I at least wanted to get in some conditioning Conditioning I didn’t do what was prescribed and I apologize for that. I did: 5 total sets 20 cal assault bike 20 GHD sit ups Rest 60 seconds. Ab 20 cals were done in 1:05/1:06/1:10/1:12/1:13. Happy about those… Read more »
Solid day considering you were dropping in to another gym. That’s a good session!
4:11 for qualifier 3.
Hand ripped 7 c2b in…..
Not thrilled with all of that. Barbell was unbroken though.
Event 4:
7:45
After a shitty morning session. I decided to attack this workout with an “open” mindset.
For deadlfits and HSPU being a big weakness. I’m more than happy about this time. A little revenge on 17.4 too
Great work resetting mentally after the first session and crushing the second session!