Primary Training Session
Mobility and Activation
Complete Snatch Warm-Up
A.
Perform rounds of 21, 15 and 9 reps at 70-75% effort of:
Calories of Rowing
Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″ Box)
Add a 400 Meter run between each round (for a total of 800 meters of running).
Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
D.
Every 3 minutes, for 21 minutes (7 sets) for times:
20/15 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups
3 Touch & Go Snatches @ 70-75%
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.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds
B.
Two sets of:
50 Banded Hamstring Curls
30 Banded Good Mornings
Rest 60 seconds
Keep a steady pace with a light band.
C.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed
Aerobic/Gymnastics Accessory Option
Eight sets of:
Run 600 Meters @ 100% of 1-Mile Pace
Rest 90 seconds
Rowing Endurance Option
Five sets for times of:
Row 1000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets. Please note times for each set, as well as your observations as to what you felt during any set in which you noticed a drop-off.
A. Done
B. Back squat off 170kg. Accidently did my 95% for 2 because I’m New York and screwed up conversion ??
C. Didn’t make the above mistake ?
D. Done. Used 175lbs almost 2:30 round. 6 and 7 2:55.
Pts.
My hamstring felt weird and starting to get a cold, so stayed away from intensity. Getting it checked out tomorrow.
B. Set 1 @120kg
Set 2 @ 130kg
Set 3 @ 135kg
Set 4 @ 130kg
Set 5 @ 135kg
Set 6 @ 145kg
Rowing conditioning
5 sets 1000m 4 min rest
4:38-4:37-4:37-4:37-4:36
Hr rate at 135 during
At rest hearth rate 90-95-95-105-100
6 min emom 3 bar muscle ups looking for quality reps.
Keep me updated on how your hamstrings are! Glad you were safe!
14:10 nasal breathing was rough the first 150m of each run
Backsquats 345-365-385-365-385-405
Snatches 135 & finish @225
E3mom
20 cal rounds 1-4. 15 cal 5-7
Ctb 15s
Snatches 135-175
Keep practicing your nasal breathing. It will improve!
Redid wza workout 1 today, 13 reps better for a score of 370!
B) BS: 3@215, 2@235, 1@145, 3@235, 2@245, 1@255
C) 2@105, 2@115, 2@125, 2@135, 2@145, 2@155, 2@165, 1@170
D) E3M 15 bike cal, 15 c2b unbroken, 3 T&g snatch @125
Awesome work on the improvement!! Surprised you had the energy to hit a second session! ??
Plenty of extra rest and recovery tonight!
A.
Mouth stayed closed entire time.
13ish
Row and run were easier to pace than step Overs. They were easy to go to fast and get winded.
B.
315-340-365-340-365-385
C.
135 / 165 / 195 / 205 / 215 / 225
D.
All Rounds UB.
Times from 2:00-2:12, Snatches at 195
Bike is really the only thing that slowed down.
Solid start to the week!
PM Session Every minute, on the minute, for 15 minutes: High Hang Snatch x 1 rep *Sets 1-3 – 50-55% – 115/115/125 *Sets 4-6 – 60-65% – 135/135/145 *Sets 7-9 – 70-75% – 155/155/155 *Sets 10-12 – 75-80% – 165/165/175 *Sets 13-15 – 80-85% – 175/180/185 Every minute, on the minute, for 18 minutes (6 sets): Minute 1: 20/15 Calorie Assault Bike Minute 2: 12-15 Chest-to-Bar Pull-Ups Minute 3: Touch & Go Snatch x 3 reps @ 65-70% *Scaled to 18 cals on the AB (got 18 all rounds except the last one when I only got 15…weak) *15 C2B… Read more »
Great work on the bike, can’t believe you missed that last round though ??♂️
I know..I was mad at myself too. I couldn’t bring myself to jump on the bike at the top of the minute and jack the RPMs up so by the time I was ready to do that it was too late. Mental break on my part…
Back on two sessions a day. AM. Rowing Endurance 3:43 1:51 avg, 3:39 1:49 avg, 3:42 1:51 avg, 3:36 (PR!) 1:48 avg, 3:32 (DBL PR!) 1:46 avg SAO B. Done PM. Primary Training B. 260-285-300-285-300-315 C.135 x 3, 150 x 3, 175 x 3, 185-195-200-205 x 3 D. Scaled: 15 cal 15 C2B 3 Snatch @ 170 lbs I failed my TNG snatches the 3rd round. I pushed the bike and was getting off in 35-40s, mostly did 10-5 C2B, but on my third interval I attempted the TNG snatches too soon and failed my first rep. Then I failed… Read more »
Great work on the rowing pieces!
Good to see you pushing and getting some solid work in today!m after those qualifiers ?
A. Done, would you recommend we practice this doing some workouts?
B. 125-150kg
C. 55-90kg
D. Did 5 sets and swapped the ctb to 10 strict pull ups after second round, left shoulder didn’t like the butterfly movement today.
We will incorporate it into your sessions but there is no reason why you can ‘t play with it. Just understand that you will have to reduce the intensity and times and results will be effected short term but the long term benefits are huge!
A
Nose breathing is hard!
But got through it
B
107.5 kg*5
115*2
122.5*1
115*3
122.5*2
130*1
C
45 kg
52.5
60
65 – 67.5 – 70
72.5
D
18-18-18-15-15-15-15 cal bike
15 ctb unbroken
3 touch and go snatch 65 kg
SAO
A
40-45 kg split rdl
10-14 kg ktb bicep curl
B
Done
C
10 kg plate on chest
20 kg db for bat wings
Try to nose breath only throughout the day 🙂
A) 9:44
I did a 400m ski erg between each set instead of the run
B) 205/225/235/225/235/250#
felt decent.. the 250# felt heavier than usual today
C) 85/85/85#
95/95/105#
105/110/115#
115/120/125#
125/130/135#
Felt a little out front on the 135# but other than that they felt good
D) c2b all unbroken
115# snatch
first 4 sets all between 1:55-1:58
5th set: 2:05
6th set: 2:12
7th set: 2:13
could not get myself to just pick up the bar the last 3 sets. It got challenging!!
SAO:
all done!
How did the nose breathing go??
It wasnt bad for me! I’ve noticed with workouts before I’ve had to consciously think about breathing through my mouth I’m not sure why even when I am doing a weightlifting strength piece I prefer getting a breath through my nose instead of my mouth ?♀️
Thats good!
A) 12:30ish – breathing was tough. Lifting felt really good after doing this.
B) 285/305/325/305/325/345
C) 135×3/155×3/175×3/195×3/205×3
D) Did IOQ 1 again – 391 (+6). Still not fantastic, but I’ll take the improvement.
SAO
A) 53# kbs for the deads, 26s for the curls
B) Done
Even rep counts!! Those extra snatches will help!
Oki so just tape the mouth shut.
Looking forward to do this next week haha.
And yeah I will tape it shut
A. Like 16:00 this was really hard breathing only through my nostrils especially on the step-overs
B. 305×3/325×2/345/325×3/345×2/365
C. 95/105/115/135×3/155×3/165×2/175×2/185×2
D. Done @ 160#
All C2b 12/3, power snatches touch n go
You’ve had a few broken noses playing hockey right?
Actually I haven’t
AM Session: Every 8 minutes, for 16 minutes (2 sets) for times: 500 Meter Row 15 Burpees Over the Erg 12 Dumbbell Deadlifts (50/35 lb DBs) 9 Dumbbell Thrusters 6 Renegade Rows 400 Meter Run (Assault Runner) Both sets were around 8:00 – went pretty slow on the first one. Blaming it on the fact that it was 5:00 AM and I was still half asleep. Then on the second one sped up a bit. Those Renegade Rows sure did wake me up! Back Squat *Set 1 – 3 reps @ 75% – 285 *Set 2 – 2 reps @… Read more »
How’s your body feeling after last weeks testing
Great! Scaling back the volume a bit the last 2 weeks has been nice. I feel healthy and ready to go
B.
Squat
120-128-136-128-136-143 kg
C.
Snatch
50–….-80 kg
Wod 1 Miami
343 more 10 Rep (333)
In the afternoon Row
Solid improvement on the qualifier! nice work!
Tried to get the sugar app. Just keeps asking me to pay for subscription?
Yes you’ll have to cancel your current athlete subscription then sign up for SugarWOD. Nichole will be a let to help. Please email info@invictusathlete.com
Oh okay. Thanks Tino. I’m cool with stickin here
Yeah no need to change. Plus I don’t have space on my phone for another app haha.
Its a far superior way if you’re looking to track your results.
Isn’t it more expensive.
Plus I don’t always use my phone. So it is better to use the Web site.
Sometimes I log in using a comp.
Always so opinionated Siggi. We did this because the biggest piece of feedback we got was that you wanted to track your progress better. So we listened ??♂️
People should have opinion and express themselves ?
Is there the same option to do a discounted price if you do 6 months at a time? Or just month-to-month?
I’m pretty sure there’s a discounted option. Shoot Nichole an email and she will be able to give you a breakdown of the pricing.
Info@invictusathlete.com
Is it the same price