Click here to access the 2017 Regionals Prep Program!
Primary Training Session
A.
Take 15-20 minutes to build to today’s heavy-ish…
Hang Clean + Jerk
B.
For time:
1600 Meter Run (Trueform or Equivalent if possible)
60 Overhead Squats (135/95 lbs)
30 Burpee Box Jump Overs (24″/20″)
15 Muscle-Ups*
Immediately followed by….
Establish a 3-RM Hang Squat Clean before the running clock reaches 20:00.
Post two scores:
1. Time to complete workout
2. Weight successfully lifted for 3-RM Hang Squat Clean
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.
Strongman Training Option
A.
Two sets, for max weight, of:
100-Foot Yoke Carry
Rest 3-4 minutes
B.
Two sets for max weight of:
75-Foot Reverse Sled Drags
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Sandbag Front Squats
5 Sandbag Overhead Presses
Use a lighter sandbag, one that you can use without putting down.
D.
Two sets for max weight of:
75-Foot Harnessed Sled Pulls
Rest 5 minutes
This is a strength session, not a conditioning session. Most of the weight should be on your hands as you bear-crawl your way forward with short, fast, choppy steps. Put the absolute most weight you can on the sled, move your feet fast and get it moving. Go heavy!
Rest 3 minutes, and then…
E.
Every minute, on the minute, for as long as possible…
120-Foot Sled Sprints
Your first sprint should take 10-12 seconds. The workout is over when you cannot finish your sprint in under 15 seconds.
Running Endurance Option
Five sets of:
5 minutes of Running @ 75-85% effort
2 minutes of Active Recovery Jogging
Hang clean and jerk PR
Hang clean up 10kg but jerk was solid – no belt for heavy overhead means two things, I’m stronger generally and/or my core from all this “accessory” work is working
Metcon
A) 17.55 rx. (oHS held me up – lower back was a tad tight from the run)
B) 3RM Hang clean – 105kg
Has anyone else noticed their running becoming easier? I ran a 6.15 mil with ease tonight without really “pushing” which felt great
Primary Session
A. Hang Clean + Jerk upto 135kg, PR hang clean and equal PR C&J. Was pretty comfortable I see a big PR in the future.
B. 18:37rxd, run was slow knee wasn’t feeling great during but feels much better otherwise.
100kg 3rm. Only had one attempt should have loaded up much more weight, need to stop being a pussy!! Not feeling very fit at the moment but strength work is feeling great!!
Strongman
A. 180/190kg with improvised yoke
B. Sled drag 100/110kg plus prowler on rubber floor
C. Sand bag amrap 9 rounds, sandbag was around 30kg ish
Awesome work Luke! Pumped to see that Hang Clean & Jerk number and a Hang Clean PR!
Primary Training Session
A. Hang Clean+ jerk 185✅ 190❌ Failed jerk
B.
For time: 17:01
Weight: 155✅ 175 was sitting in the bottom of the squat of the 3 hang clean when the clock reached 20:00 ?
Great work on the conditioning Lea!
A. 245 jerk has always been the hardest for me, but excited to finally improve!
B. 17:05 scaled OHS to 95lbs and still really hard for me cleans ended at 205 for 3RM hang really fun first day in invictus athlete looking forward to being on the program!
Pumped your posting and following! Time to have some fun and put the work in!
A. 275 really easy and missed jerk at 285 twice.
B. 18:30 Those OH squats were mentally challenging and the Burpees were soooo slow.
Barely had time for 3RM hang clean but just got 235 under the cap. Happy about that.
Beer me!
A. 310. Achieved a PR Hang clean max at 320.
B1) 19:22. Snowed yesterday. Lost some time on stripping cold gear after the run.
2) 275. Gave myself little extra time for an attempt.
Additional running.
4 miles and 120m.
Awesome work Tyler!! Congrats on that Hang Clean PR @ 320!
Stay safe it that snow!
A. Worked up to 135#
B. 1. Around 14mins
1600m row
60 OHs with the bar lol
30 burpee box step over, 20″
Scaled down to 8 MU I probably should have done more.
2. Only up to 115# and my legs were tired didn’t want to over do it
Strongman with Mitchell
A. 3 rounds Oh Yolk carry x 100ft
Just yolk/20#+yolk/40#+yolk
Wagz? You training with shorty?
lol he’s way taller than me! I tried to wait for him on the metcon but he took too long to get ready ?
Primary Training A) 265. Very grateful here today. Clean was pretty good; did very well at pulling under andbeing patient in the bottom. Focus on finishing the drive through the legs. Jerk felt amazing! New stance seems to be working out. I was very surprised at how low the weight pushed me in the stance, but all of those walking lunges must have me standin’ up like a champ;-) B) 21:32(Over I know). 235(before 25th minute) Oh goodness run was hot today. mildly disobedient but only because I thought I stood a chance today at time cap. 9MU’s at 20min… Read more »
Lots of progress! Nice work Jordan solid push and you almost made that time cap.
We use a harness from spud inc. seems to work well.
Primary Strength: A. Built to a 160# hang clean and jerk *Went for 165# but missed the jerk. 165# was a hang clean PR! (only 5# under my 1RM squat clean) B. Conditioning – got time capped. 1600m on a Woodway Curve Trainer, took 10:30 Scaled OH squats to 40 reps, rx Scaled bbjo to 20 reps, rx Scaled 15 muscle ups to 10 reps. Hit 9th muscle up at the 20:00 mark, finished the last one after the time cap. Didn’t find a 3RM hang clean. Strongman Training: B. Reverse sled drags with 210# D. Harnessed sled pulls with… Read more »
Great day of training Kalynne! Congrats on the hang clean PR!!
Hang Clean + Power Jerk
320
Conditioning
17:37
285 – 3RM Hang Squat Clean
No true form.
Only one attempt on the hang cleans.
OHS – 25/20/15
Muscle-Ups – 6/5/4
I clipped my shin really bad on the burpee box jumps. By no means and am I saying that impacted my time. this was extremely hard. I’ve never done that before but after the overhead squats I was moving super slow.
Nice work buddy. That’s a good session. Hope your shin is ok!
A. My gym held a community/team wod for a fundraiser today so jumped in and did the workout as my warmup.
B. Partnered up and did 800m run each, 30 OHS each, 30 BBJO each, 15 MU each – 13:50 and hit 245# on 3-RM
Lmaoo damn can’t wait for my snatch to jump from 240 to 275. That’s legit
I appreciate it! That metcon was horrible. I struggled throughout I felt, but a great mental push on the oh squats bc 60 just sounded so large of a number. Feeling strong in the new invictus metcon 3’s 😉
A.
Take 15-20 minutes to build to today’s heavy-ish…
Hang Clean + Jerk @105kg
B.
For time:
1600 Meter Run
60 Overhead Squats @40kg
30 Burpee Box Jump Overs 24
18:00
Missed the next part didn’t read it right :/
Session 2 –
Five sets of:
5 minutes of Running @ 75-85% effort
2 minutes of Active Recovery Jogging
Nice work Josh!
A. Worked up to 300! Weigh around 167 ish .. started at 164 ish in the beginning of cycle and this weight felt good. Probably have 10 more pounds in me. B. Lollllll I got 225. Finished the metcon in 16:00 but only attempted 1 complex of the cleans.. hands were too sweaty and holding the bar felt impossible. Went to fast on the mile, finished that in 6:01, oh squats were done in 5’s basically. Muscle ups were 8+7 and burpees box jumps just sucked bad. My quads were tired as crap. Will do running and other accessory work… Read more »
Awesome day buddy!! That’s a legit clean & jerk for your bodyweight and great time for the conditioning piece.
Love the progress!
I appreciate it! That metcon was horrible. I struggled throughout I felt, but a great mental push on the oh squats bc 60 just sounded so large of a number. Feeling strong in the new invictus metcon 3’s 😉
They improve performance by at least 15%
Lmaoo damn can’t wait for my snatch to jump from 240 to 275. That’s legit
On a trueform ??
last day in San Francisco before going back to the midwest tomorrow (insert sad face here). First 2-hour surf session done (pretty intense paddling at my home break, I call this a total upper body conditioning ;p), going out for a second surf. I think I will call it a day after this and go eat a bunch of oatmeal.
I bet! I remember that odd occasion I went surfing and the hardest part was trying to paddle out! Hope your having fun and getting a good tan before you head back to real life.
A. 190
B. Ran an extra lap and it kinda cost me a bit on the workout…I run slow. Didn’t finish by 20:00 but went ahead and did the 3rm anyway. 175 which is a pr so that’s cool.
I did some olift with the competitors before coaching their WOD….pr’d my hang snatch at 155. ??
I had our competitors do Tino today. That was fun to watch. ?
Yeah!! I’m sure they had fun!! Did anyone go sub 10?! ?
Awesome work on the hang snatch PR!!
?nowhere close to sub 10. Is this your score??! ?
10:49
You’re ridiculous. I love it.
295 hang clean + jerk, I think this is a PR hang clean.
For Time: 17:30, run done around 5:40 on track. OHS took forever need to get better at these, the overhead yoke Carrys have been helping. Box jump overs were at a okay speed. Muscles done in sets of fives.
245lbs. For 3 rep max hang squat clean only attempted on set @ around 19:30
Awesome session Nick! That’s a fast time. Not to mention that hang clean PR! ??
Thanks, as the weight gets heavier I feel like the bar travels farther away from me & I have less hip power. Is there any way to fix this, or is it because I’m not strong enough to hold a heavy load in the proper position yet?
A)stopped @235 just did push jerks
B1)16:02 (40 ohs/20 bbjo/10 muscle up)
B2)235
Nutrition getting better?
Much. I’m about to get a little help to dial it in more as well.
A. 256# (a 1# PR from hang haha)
B. 19:21
-no access to rings so subbed 15 cal bike, finished the bbjo at 17:50 an run was 7:06
C. Gave myself until the 30:00 an hit 227#
Yeah dude!! Congrats on the hang clean PR!