Click here for the 2017 Regionals Prep Program
Primary Strength Session
A.
Four sets of:
Front Squat x 6-8 reps @ 41X1
Rest 3 minutes
Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.
Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results. (If you haven’t already noticed, the blog comments forum allows you to simply click on your name to see all of your posted results, which allows for easy tracking!)
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean from High Blocks x 1 rep @ 70-80%
(barbell should be at mid-thigh on starting)
C.
Four sets of:
Clean Deadlifts from 2″ Platform x 3 reps @ 4111
Rest as needed
Primary Conditioning Session
Granite Games Qualifier Prep
For time:
Row 500 Meters
30 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
Row 500 Meters
OR
Off-Season Conditioning
For time:
30/20 Calories of Assault Bike
15 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
30/20 Calories of Assault Bike
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.
Two Sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
B.
Three sets of:
100-Foot Overhead Yoke Carry
(drop at 50-feet, and come back – go as heavy as possible)
Rest as needed
C.
Three sets of:
Front-Racked Barbell Bulgarian Split Squats x 8 reps @ 30X1
Rest 45 seconds after each leg
L-Seated Legless Rope Climb x 1-2 reps
Rest 90 seconds
Assault Bike Conditioning Option
Every 10 minutes for 40 minutes (4 sets):
Assault Bike 100/70 Calories
Running Endurance Option
Four sets of:
60 second run
Rest 3 minutes
Followed by…
One set of 60 second sprint all out effort.
Track your distance covered
AM session only today
Primary Strength Session
A.Front Squat 6 @ 110kg, 8 @ 112.5/115/120kg
B. 1 RM clean = 130kg (been a while since i tested this)
Mid hang clean from blocks 90/95/100/100/100/102.5/102.5/105/107.5/110kg
C. Clean grip deficit deadlifts – 100/130/140/150kg
Off-Season Conditioning – (45 cal air dyne instead) – 8:53
Strength Accessory option – only did A.
2 supersets
single arm DB row – 30kg (heaviest we have) x 8 reps each arm
single arm alternating KB sotts press 12kg – 8 reps each arm
PM Session
Off season Conditioning
Modified for wrist and bikes upstairs, haven’t fully settled into the new gym
30 cal row
15 DB thruster 50#
30 C2B
15 DB thruster
30 cal row
5:36
Then did part A Strength accessory
Hope your wrist is on the mend and you’re back to full training soon.
Session 1
Primary Strength:
A. 125×8 / 130×6 / 130×7 / 130×7
B. Done
120/120/120/125/125/130/130/130/130/135
C. Done with 155# (90%)
Conditioning:
9:05 **subbed c2b w/ butterfly pull-ups; still new to the movement and working on rhythm
Session 2
Strength Accessory:
A. Rows done w/ 45# DB x 8reps each
Press done w/ 15# barbells + 10#s x 10reps
B. Done **subbed w/ OH PVC pipe stability hold – resistance bands + 22# kb’s
C. Split squats done w/ 65#
Subbed L-sit rope climb w/ L-sit towel pull-ups x 3reps + 3reps
A.) tempo squats 225-235-245-255 x6
Super strict on tempo wanted to pass out on 245 lol
B.) worked up to 275 hit the plates on the squat when I got under ditched a top plate and bar was lower on mid thigh hit 285
C.) clean deads 315-315-335-355
D.) off season conditioning
9:54
Oh boy, glad to be back on some Invictus programming. Gonna take some time to get acclimated.
Primary Strength:
A: all at 105kg
B: 100/100/100/100/105/105/105/105/ 110/110
C: 100/120/140/140
Off season conditioning:
10:17
Strength Accessory:
Only time for single arm row
Awesome to see you posting! You’ll need to come train sometime soon!
Primary strength: A. Tempo front squats 6 reps @100# B. Clean from blocks 100/100/100/105/105/110/110/115/115/115# C. Clean deads from 2″ @135# Primary conditioning: A. 8:13, 30 cals on airdyne, thrusters @45(made sure I did them unbroken), cut the c2b to 15 reps. Im trying to work on mentally pushing through on barbell movements…so I figured dialing back the weight more than I already do might be a good idea? Strength accessory: A. 25# dbs for rows Viking things done B. Used a fat bar with chains and kbs increasing each set-35/44/53 lbs C. Light on the split squats, worked as high… Read more »
A. 155×6 (65%) So. F’ing heavy.
B. Done at 145
C. @ 205
Primary Strength
A. 4×6 @ 165 (60%)
B. 135/155/175×8 (these felt amazing) (70%)
C. 185/205/225/225
Primary Conditioning
Off-season Conditioning – 14:37
Airdyne & 115# thrusters
Thrusters in 5s
Butterfly 1st 10 C2B, Kip last 20
Lifting numbers on the up and moving well Ashton!
Primary Strength Session A. Tempo front squats 4×6 @140# (65%) B. Clean from the blocks Set 1-5 @145 (70%) Set 6-8 @155 (75%) Set 8-10 @165 (80%) C. Clean deadlift 4×3 @185# Primary Conditioning Session Off-Season Conditioning: 8:39 Airdyne: 2min Thurster 8/7 C2b 3×10 Thruster 5/5/5 Airdyne 2min Strength Accessory Option A. Single-Arm DB Rows @35# Viking Sloth Press @20kg BB Have a question abouth the viking sloth press, can i be sitting in my full squat or should i be in a kinda hold position? C. Front-Racked BB Bulgarian Split Squats @75 1 L-Seated Legless Rope Climb Assault Bike… Read more »
Hamstrings are fried from yesterday. Going to take a couple weeks to fully adapt i think.
All Strength Accessory Work Done
Assault Bike Work was a mental grind – 8:54,9:12,9:54,10:00
Be smart with your volume and ease yourself in. Be nice to your body 🙂
I am newer to the invictus athlete program, still trying to learn the lingo and how the programming is written. Can someone fill me in on what the numbers mean on some of the sets, ex today x3 reps @4111 not sure what the @4111 are. Also when it says 6-8 reps is that girl-guy or is it do somewhere between 6-8 reps? Thank you in advance!!
https://www.crossfitinvictus.com/competitors/blog/what-does-30×0-mean-why-i-like-tempo-training/
6-8 is rep range
8/6 is male/female but that’s usually only on certain conditioning pieces as far as I can think of
Primary Strength Session
A: 4(235×6)
B: 230,235,240,245,250,255,260×4
C: 315
Primary Conditioning Session
Granite Games
10:02 Rx’d
Front squat: Stayed at 215 the whole time. I’m forcing myself to not wear a belt this year on front squats unless it’s really high and unsafe not to. Cleans as well. So this weight/percentage was hard enough. 65% at 4 seconds down. Clean from blocks: 215-225-235. These were 70-80% for me. All felt fine but the last couple. Little tired. Clean deadlifts: 205-225-245-265 Feels strong being able to control a heavier negative like this. Metcon: 8:55rx Maybe could’ve gone faster but allowed myself a little time to ensure I nailed bigger c2b sets. Just starting to REALLY understand the… Read more »
Strength
A. 245,250,255,260
B. 245,245,250,250,255,255,260,260,265,270
C. 315
Conditioning Granite games prep
9:17. Too fast out the gate. Pace it out better and shorten rests.
AM Session
Primary Strength
A. Tempo FS @80kg
B. Cl from blocks 4×1@100kg, 6×1@105kg
C. Deficit tempo Cl DL @140kg
Strength accessory
B. Done with improvised yoke
C. Done, 40kg split sq, x2 seated LRC
A. DID CLEANS FOR THE FIRST TIME TODAY
powers from blocks up to 50kg.. its better than nothing I’ll take it!
B. Kb front rack lunges w/ 4″ front foot raise
4 sets
6 reps each leg @41×1 26# KB
C. Up to 165# just working on form
Off season Conditioning
*Doing GG qualifier, just doing this until my knee heals up, did air squats instead of thrusters
5:47
Whoop whoop!! Great to see you back lifting!
So excited!!
Strength A) 215, 215, 215, 215 B) 205 1-4, 215 5-8, 225 9(x) 10(make) C) 255, 255, 305, 325 Off season conditioning 10:48. I felt blasted on this before starting. PT/dry needling work on shoulders earlier today. Didn’t feel limited, but darn sure gassed on the upward pushing and downward pulling. Strength Accesory A) 60# db’s. 50# on barbell for Half kneeling landmine(only have one landmine and figured this would be appropriate?) B) 3 sets @ 200#. Base building. Add weight next time C) 45, 75, 75 on Barbell(waiting for legs to adapt to new volume. 4 weeks? 6 weeks?)… Read more »
I’d recommend getting your bodywork done on rest days. You’re undoing all their good work and the bodywork also takes a lot out of you.
Good call. I hadn’t thought about that before. Rest days it is!
Session two instead of studying because I have no self control
Assault bike through hell
5:31
5:15
5:37
5:41
Crushed it !
You could have used the rest to study 🙂
Who says I didn’t?!
Garret did it faster
He’s also fitter
and a little heavier
Devils machine lol
Pm session
Strength accessory
Db rows…16kg
Viking sloth sub with 2 x 12kg kettlebells
Overhead yoke done
Split squats (35kg) and rope climbs done x 2 each time 1 x l sit 1 x legless (split squats suck Soooo bad!)
Rope pulls done
Can’t wait to get my bike soon! Feel like I’m missing out ?
You’ll have so much fun!
A) worked up to 50/55/60/62kg. Legs felt heavy after yesterday’s Backsquats
B) didn’t have blocks, hang clean starting at 45 and worked up to 72kg for 10 sets. Felt easy. 1RM HC is 72.5 ?
C) 75/80/85/90kg for 3 Clean Deadlift. ??
D) GG qualifier: death 16:50. My baby legs need a rest day! Did RX and didn’t chicken out with the 95# Thrusters!
Maybe accessory work and conditioning later or not!