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Primary Strength Session
A.
Take 25 minutes to build to today’s 1-RM Back Squat
Let feel dictate loading. This is not intended to be a day on which you will hit a new 1-RM PR, but if you feel good, keep adding load and don’t be afraid to surprise yourself with a new PR.
B.
Three sets of:
Tall Jerks x 3 reps
Rest as needed
C.
Take 15-20 minutes to build to today’s heaviest complex of:
Push Press + Push Jerk + Split Jerk
Use Jerk Blocks if possible.
Primary Conditioning Session
A.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Muscle-Ups
Goal times should be sub-10:00. If you know that you struggle with muscle-ups and will not be able to attain a time under 10:00, reduce the number of reps per round – e.g., 9, 6 and 3 reps – and note the rep scheme selected in comments. Similarly, if the weight of the thrusters is the issue, I would prefer that you reduce the reps for this workout and keep the weight as closed to prescribed as possible.
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
Four sets of:
100-Foot Sled Push
10 Sandbag Squats
100-Foot Sled Push
Rest 3 minutes
The sled and sandbag should be heavy! You should need every bit of the three minutes to feel like you’re ready to go again.
Running Endurance Option
A.
Warm-Up
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Foot Tapping
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort
C.
Beginner:
Six sets of:
400 Meter Run (fast)
200 Meter Jog (recovery)
Intermediate:
Eight sets of:
400 Meter Run (fast)
200 Meter Jog (recovery)
Advanced:
Ten sets of:
400 Meter Run (fast)
200 Meter Jog (recovery)
Compare this to the week of 9/19-9/26 and post your times to comments.
D.
Cool Down
5 Minute Jog
10 minutes of static stretching (Focus on Quads, IT-Band and Adductors)
Rowing Endurance Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute
The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.
B.
Beginner:
Six sets of:
500 Meter Row (fast)
250 Meter Row (recovery pace)
Intermediate:
Eight sets of:
500 Meter Row (fast)
250 Meter Row (recovery pace)
Advanced:
Ten sets of:
500 Meter Row (fast)
250 Meter Row (recovery pace)
C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching
Running session
Intermediate option total time 22:31
400s were mostly 1:30-1:35
Strength
A. 187.5kg, 2.5kg PR
B. Upto 115kg PR push press
Conditioning
A. 8:50 rxd UB thrusters
Strength accessory
Done, 75kg on sled, 50kg Dball for squats
A) 450# squat. Had to use my hands on my thighs to stand up 460#
B) done
C) 285# – push press PR
Conditioning 8:14 – thrusters UB, that was my goal
Primary Strength
A. 375# – up 40#
B. 9/115/135
C. 205#
Class WOD
40lb PR?! Damn!!! Great work!
Thanks Tino
Strength:
A) Back squat up to 395
B) Tall jerks done
C) Complex at 260
Conditioning:
A) 7:28 RX.
Extra Rowing:
8 sets of 500 m row
Primary strength:
A. Front squat 140#
B. Tall jerk 55/65/75#
C. Push press+push jerk+ split 115#
Primary conditioning:
A. 7:38 @95, scaled the reps to 9/6/3 on thrusters, 4/3/2 on muscle ups
All in one
Squats up to 375 PR woot woot
Jerks complex 185
Thruster and muscle ups 9:18 @115
Sled push and stone squats yikes! Completed
Yeah dude!! ?
Session 2
Push Press+Push Jerk+Jerk = 255 x 1
Extra HSPU Work
Row Option:
Round 1 = 1:43/1:05
Round 2 = 1:41/1:04
Round 3 = 1:42/1:17
Round 4 = 1:43/1:18
Round 5 = 1:42/1:09
Back squat 245# (matches current PR)
Push press/push jerk/split jerk 145# (matches current push press PR)
Can’t get that 250# or 150# psychologically!
Conditioning: 10:54, 85# thrusters (UB, 6/6, UB)
Strict banded MU transitions, scaled to 9/6/3
Solid day Taotao! Great to hear your wrist getting better!
A. Worked up to 95% of my front squat (285lbs) Felt so frickin heavy today 🙁
Conditioning:
A. 7:46. Lungs are starting to slowly get better after flu. Thrusters unbroken MU 9/6, 6/4/2, 5/4.
You were unwell?! Didn’t stop you from crushing last weeks work!
Session two
B. 115/125/135
C. 245 then class did metcon so didn’t go heavier
A. 425 matches heaviest I’ve gone post injury. I had the shakes coming out of the hole. Never had that happen before
Primary conditioning:
was exhausted and nothing felt good warming up. didn’t have an aggressive mindset going in and visited the chalk bucket too much
thrusters unbroken
muscle ups 6-5-4/5-4-3/5-3-1
7:01
Sore legs and still a pretty solid session dude. Nice work!
Running;
-elected to do 4 miles straight instead of the intervals as it’s snowed here and it’s kinda icy. Really don’t want the eat it
-4miles= 33:53
A.
447lb. Squat (PR)
C.
Worked up to 225lb.
Slowly feeling better overhead.
Primary Conditioning:
6:55
Unbroken thrusters
Muscle ups: 10/5 4/4/4 4/3/2
More pumped about this than the back squat. Thrusters have never been my friend.
Additional Strength accessory:
Complete.
Solid Monday !
A. worked up to 245, just over 90%. I’m not sure my legs are fully recovered from Saturday yet. Weights felt heavy.
B. 35, 35, 55
C. worked up to 175
*had to do a rewarm up because the barn we are training in was a balmy 36 degrees with all our little space heaters running!
A. conditioning: 8:56 thrusters ub, mu: 5/5/5, 4/3/3/2, 3/3/3. I think I could have held bigger sets on the muscle ups on the middle round. I need to break the habit of dropping off the rings early.
Great work Karen! I seen the snaps from Regan. It looks pretty chilly up there!
Had to randomly fit my fitness in around life today.
Session 1:
Primary Strength:
A. 265 (95%)
B. 65
C. 175
Rowing:
3 sets in 9:52 total time
Session 2:
Primary conditioning:
no high rings so subbed in strict pull ups and rings dips
9:53
Rowing:
3 sets in 10:01 total time
rowing felt pretty good wish I could have had time to do it all at once!
Solid work getting everything in around real life stuff!
Primary conditioning:
A. 6:57. Thrusters 11-4. 8-4. 9.
Muscle ups 5-5-5. 6-6. 2-1-2-1-3
S1
Assault Bike
S2
Back Squat
465. Went for 480 to go for 490 but failed.
Press complex
290
Conditioning
8:29
I really struggled with the 9 muscle ups.
1/3/1/1/1/2
I know it’s not the same but I looked back at the online comp last year and the 12-9-6 took me 8:13, granted it was after the strict hspu and heavy clean and jerks but I’m happy with the similar times with more reps.
Sled push and sand bag squats done.
Dog Sled with 4x55s
Sand bag 150lbs
Definitely improvement from last years variation. Your training well dude. Keep up the good work as we approach the Open!
Thanks coach ! Really hoping to make it two years in a row. Would love another chance to compete.
8x500m rows done
Primary Strength
A. Back Squat: 120kg (PR tie)
Missed 122 and 121
B. Tall jerks: 25/30/33kg
C. PP + PJ + Split jerk: up to 75kg
Conditioning
Thrusters (15/8-4/6-3)
MU (7-4-3-1/ 4-3-2-2-1/ 3-3-2-1)
10:36 ? Not quite.
Strength accessory
4 rounds
100′ sled push (big sled (100#?) + 90#)
10 sandbag squats (75#)
100′ sled push
Solid day of work Casey!!
A. 5lb PR at 370. No idea No idea where this came from. Legs were sore this morning, but felt light on my back. Went for 375 after and just didn’t have it in me, but feel like I can hit it.
C. Worked up to 225. Didn’t have much for push press and shoulder was hurting.
A. 7:41
??
Sesh 2
A. Jerk balance and Tall jerks done
B. PP+PJ+SJ= up to 275
C. Every 3 minutes x 4 Sets;
-100ft. DB (150) carry
-10 DB squats
-100ft. carry
*shorted the rest a bit bc a 150 Dball is the heaviest I have
D. Rowing x 6 sets done