Primary Strength Session
A.
Five sets of:
Strict Overhead Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80-85% x 2 reps
*Set 5 – 85-90% x 2 reps
*Set 6 – 90-95% x 2 reps
Rest as needed
C.
Every minute, on the minute, for 6 minutes:
10 Deadlifts @ 225/155 lbs + 5/3 Muscle-Ups
Primary Conditioning Session
Five rounds for time of:
60 Double Unders
12 Shoulder to Overhead (115/75 lbs)
1 Legless Rope Climb (15′)
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:
Single-Leg Reverse Hypers x 15-20 reps each leg
Rest as needed
Bulgarian Split Squats x 8 reps each leg @ 41X1
Rest as needed
Banded Triceps Extensions x 25 reps @ 1010
Rest as needed
B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Rowing Endurance Option
Six sets for times of:
Row 1000 Meters
Rest 2 minutes
You pick your pace. Go as hard as you can, but try to maintain within 5-8 seconds of your fastest set.
Running Endurance Option
Beginner
Every 5 minutes, for 20 minutes, complete:
400 Meter Sprint
Intermediate
Every 5 minutes, for 30 minutes, complete:
400 Meter Sprint
Advanced
Every 5 minutes, for 40 minutes, complete:
400 Meter Sprint
Strength:
A) 130/150/170/180/150
All sets successful. Max reps were at 7/6/5/5/5
B) 250/300/350/405/425/445
All sets successful.
C) All work done within each minute. Last minute got fairly difficult.
Early AM C. 4;47- dropped first and second set, Did 3 sets of 5/6 on 95, and last set was UB. Maybe could have linked a few more on the second set. Wise for me to drop the 155 or my back blows. up. For time: 9 Power Cleans (245/155 lbs) 12 Power Cleans (195/125 lbs) 16 Power Cleans (145/95 lbs) 25 Power Cleans (95/65 lbs) *Females load a 35 lb. barbell with 4 x 15 lb. plates stripping one plate each round. A. Complete as many rounds and reps as possible in 3 minutes of: 37/37/38 reps. My legs… Read more »
Strict press
Completed all %
Max reps at 75% (145) x8
Deadlifts
8 completed
6 completed
4 completed
2@450
2@475
2@500 failed only got 1 rep stopped 2nd attempt started feeling weird in the glute. Wasn’t firing up correctly
Emom completed
Metcon 9:36 subbed rope climbs for 5 pronated L- pull-ups
Session two:
Deadlifts: up to 85%! Went to straps for 85 percent because my grip game is weak haha
Emom: went 60 sec on 60 sec off for 6 rounds. Went unbroken on everything including rx deadlifts!
Did this training today. Session 1 Primary Strength Hit all presses and @75% x 8 Reps Dead Lifts I haven’t been able to be cosistent with my DLs and worked up to 85% and did 3×2 @85% Ran 1 mile for Time right after the DL 6:50 which isn’t a PR but it felt strong and my ankle didn’t bother me so I’ll take it. Session 2 Warmed up with a 500 Row and ended up tying my 500m PR that I got at the Invictus Camp without going all out. Really happy about this. Practiced some Ring Muscle Ups… Read more »
Rowing
3:39/3:39/3:38/3:39/3:38/3:38
Avg 1:49/500m
A. 135/155/180/195
10 reps @ 155
B. 275×8/ 315×6/ 365×4/ 415×2/ 445×2/ 465×2 all felt pretty easy
C. Deadlifts UB
Muscle Ups 5/5/5/3/4/5
D 5:28 Rx everything UB felt good
Strength Accessory Option
Recovery
Yesterday’s rowing: 3:49/3:47/3:46/3:47/3:48/3:48
-romwod
Recovery
Yesterday’s rowing: 3:49/3:47/3:46/3:47/3:48/3:48
-romwod
Had x ray training and homework all day yesterday so doing Wednesday’s a day behind
Strongman finishers done first
Shoulder press done off 175. 8 on max effort
10:05 on legless conditioning…felt like I moved through it faster than I expected but still had a lot of rest between movements to try and get the arm pump to go down
PM Session
Deadlift upto 200kg x2 no belt
Emom
Done MU 5/5/4/3/3/3
Accessories
A. Done subbed GHR x10 for rev hypers
B. Done 3kg DBs
Then 2 rounds yesterday’s gymnastics core
30 sec seated L sit hold
30 H ups
30 sec hollow hold
So tough!! Need to do this more often
Getting those abs ready for the summer months…:)
Rowing early this AM. I can’t seem to get any intensity fasted so I am treating it as a purely aerobic session. 40 minutes at 1:57.8/500m. Definitely improving weekly on this. Average HR 156, max 168. A. Press 90 x 1, 70 x 10 B. DL 235 x 2 C. Accidentally did 5 rounds of 10 DL and 6 MU. I will make up the primary conditioning tomorrow. I have been making progress on my rope climbs each week so wanted to keep going with it. Legless RC Every 0:30 x 14 With legs every 0:20 x 15 Every 0:15… Read more »
have you noticed a difference in regular DU’s after using zeus
Yeah a regular rope feels like cheating now. Big difference in shoulder endurance. The Zeus is about three times as hard. I could only do 100 when I first got it compared to 250+ with a regular.
Running Endurance
Used Treadmill
Beginner – 7min/mi x1, 6min/mi x3
Primarty Strength
A. 110/125/140/155/125×8
B. 215/255/300/340/360/385 – form becomes issue after 255
C. Done, got MUs UB first 2 rounds, failed 2x 3rd round, then didn’t to finish any others
Maybe scale those muscle-ups dude? You’ll get way more out of the workout if you do.
That and the DLs, the last 3 rounds my speed on the DLs slowed significantly trying to keep it under 20-30 seconds.
A. 90,100,110,120 max reps at 100.. got 14
B. 185,225,260,300,320 my last set was supposed to be 340 but I didn’t feel like breaking my back today ?
C. 9:15… First time doing legless with my old lady elbows in awhile and surprisingly it didn’t piss them off too much ?
D. Emom.. done.. muscle ups felt good
Also did a lot of snatching with my weightlifting coach.
Nice work on those rope climbs!
A. 4@85, 3@@95, 2@105, 1@120, 10@95#
B. 8@155, 6@185, 4@215, 2@255, 2@275, 2@290
C. Deads/mu all ub
D. 5:58
Primary strength:
A. Strict press 60/79/80/90, 70 for 10 reps
B. Deadlifts 90/105/125/140/155
C. Used 85# and did 1 muscle up each time
Primary conditioning:
A. 11:37, Used 55# holy forearms
Prim strength
A)
125/145/162/180
145×12 reps
B)
269/313/403/423/467 bar bend for days was not coming off the floor dropped back down to 423x2x2 ??????
No sleep and little food has now caught up to me
C) done RX within the time. 4th round and 6th round failed the 5th rep would have been UB besides that, missed it, 5 seconds off the rings back on for the last rep. About 20 seconds rest when UB 10 if not UB.
Done Epsom salt bath and some compex on the legs
Is this program on SugarWOD?
Not sure what that is dude
It is a app that you can record your workout results with the invictus fitness, performance, and Competition programs are on there, but I couldn’t find the comp program. https://www.sugarwod.com/
Been spending so much time on Assault bike lately, I decided to do a Row workout tonight.
Modified ours
6×500 with 1 min rest between 1:49-1:51
The assault bike has done wonders for my lungs and learning to live in an uncomfortable world.
It’s a love hate relationship with the assault bike. I agree on it being extremely beneficial to increasing my capacity but its still pretty terrible 🙂
Well said
Session 2 A. Deadlifts 195-230-270-330-350-370 reset after each rep all sets B. Emom: UB on first 4 sets, 3+2 on MUs on 5th set, then started the 6th set late and did 3+2 again ending at 6:28. Disappointed, but was trying new grips for the first time on this so may have played a role C. Bulgarian split squats 53lb KBs each set Black band on tricep extensions D. 5lb DBs on both four round complexes 15lb DBs on db presses and db OH holds Was going to do the reverse hypers when I got home since the gym doesn’t… Read more »
I think you’ll be ok with dumbbells, they’ll be easier than a bar 🙂
These may pop up in the next couple of weeks!
Haha sounds good, I know you guys will have us ready either way!