Primary Strength Session
A.
Build to today’s 3-RM…
Pause Front Squat @ 33X1
Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.
C.
For times:
15 Squat Cleans @ 45-50% of 1-RM Clean
Rest 60 seconds
12 Squat Cleans @ 55-60% of 1-RM Clean
Rest 60 seconds
9 Squat Cleans @ 65-70% of 1-RM Clean
Rest 60 seconds
6 Squat Cleans @ 75-80% of 1-RM Clean
Primary Conditioning Session
A.
For time:
30/25 Calorie Assault bike
30 Burpee Box Jump-Overs (24″/20″)
30/25 Calorie 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.
Strongman Accessory Option
Three sets of:
4 Minutes of Forward Sled Drag
Rest 20 seconds
60 Seconds of Reverse Sled Drag
Rest 20 seconds
Load so that you can keep the sled moving, but it’s an extremely challenging grind to do so.
Aerobic/Gymnastics Skill Option
A.
Two sets, for efficiency, rhythm and timing, of:
12 Kipping Handstand Push-Ups to a 4″/2″ Deficit
Rest 20 seconds
12 Kipping Handstand Push-Ups
Rest as needed
Caveat – If you are not planning to participate in the 2017 Open or do not feel like you need to develop this skill, please SKIP this exercise. Kipping handstand push-ups are strongly discouraged by the Invictus coaches, but we will incorporate some in skill work and eventually into conditioning before we roll into the Open becuase of the likelihood that our athletes will be tested on the skill.
B.
Four sets of:
Row 500 Meters
6/4 Strict Muscle-Ups
50-Foot Handstand Walk
2/1 L-Seated Rope Climb
50-Foot Handstand Walk
Rest as needed
On Wednesday I did: Morning: B. Every minute, on the minute, for 10 minutes: Power Jerk x 1 rep- pretty sure this was a PR at 215 165, 175, 180, 190, 195, 200, 205, 210, 215, 220f, 220f A. Three sets for times of: modified a bit- 6:42, 6:26, 6:29- triceps and shoulder were cashed out after push jerks and those 20lb overhead seated wall ball sit ups. Really had to work for the strict HSPUS today. 40 seated Wall Ball sit ups (20 lbs) 30 Kettlebell Swings (32/24 kg) 10 Strict Handstand Push-Ups- still not able to do the… Read more »
Primary Strength Session A. Tempo Pause FS 140 kg Surprised how hard the tempo made this. B. 1 Clean Lift-Off + 1 Power Clean 135 kg felt sluggish today. C. 80kg 0:59 95kg 1:12 110kg 1:20 125kg 1:07 Ouch!! Primary Conditioning 4:37 A. Strongman Accessory Option Sled work. Raining outside so did 4 minutes continuous of 50′ forward, 50′ backwards with 2 minute rests for four rounds. 235 lbs on the sled. 650-750′ per interval. Quads are super blown up from everything. Aerobic/Gymnastics Skill Option Focusing on some weaknesses. A. Legless Rope Climb every 0:30 x10 With legs every 0:20 x 10… Read more »
Ooooo that 5 rounds must have been spicy on the grip!
Yeah dude. Zeus rope is something else.
A.) 300lb 5 lb less than last week
B.) 260lb
C.) 160×15 (1:39)
195 x12 (1:34)
210 x9 (1:07)
245×6 (58s)
Legs were smoked lol anyone else have a hard time with 60sec rest?! By the time I loaded my weights it was time to start next set :/
Prim conditioning
A.) 5:13 legs were smoked from barbell cycling
The 6 seconds rest made this tough but that was always the intention, we have seen ascending ladders come up in the past so want to make sure you get used to it 🙂
Oh ya it brought back those great feelings! Very challenging and fun
Strength:
A) Built up to 325
B) Built to 300
C) 145 lbs :52
185 lbs :56
215 lbs 1:25
260 lbs 1:24
This hurt. Bad. Did a competition over the weekend and just didn’t feel like I had a ton of strength today.
Conditioning:
A) 4:18 Felt sluggish.
That’s it for me today!
Did 10-7-5-3-1 FS, no tempo:
205-295
Lift Off/Power Clean: 155-250
Then did a TTB emom cause I really suck at them and need to work them in more.
Primary strength:
A. Tempo front squat 110# up 5lbs
B. Clean lift off+power clean 65/75/85/95/100/105/110/115#
C. Squat cleans
1:40 @75#
2:15 @85
1:57 @100
1:36 @115
Primary conditioning:
A. 9:18, 38 cals on airdyne
Primary Strength: A: Up to 305#(86%) Ooooof!!! Same as the double from last week. B: 225-230-235-245-245-245-250-255#(93%) These felt unbelievably heavy & sloppy today. C: 155 x 15 = 1:12 185 x 12 = 1:34 215 x 9 = 2:01 245 x 6 = 2:09 9:56 total. Just awful. My legs were completely shot after portion ‘A’. Primary Conditioning: A: 5:39 Strongman Accessory: Done ✅ 90#+sled Does anyone else share the pleasure of being the only health-conscious person at work? Like when co-workers bring food in for everyone and you look like an asshole when you never eat any of it?… Read more »
I pick and choose my battles. If you know certain things disagree with you stay clear but every so often it’s ok to let your hair down.
Prim Strength
A) 320
B) 255 PR, 260 was a questionable PC this would be a 10 LBs PR
Have not hit over 240 in a long time, thanks Tino and CJ!
C)
Told myself that the first set was going to be UB, did it but blew me up!
15@140 0:45.7 UB
12@165 1:25 4 UB / 2 UB to singles
9@199 1:49 singles
6@223 1:30 singles
My lower back is smoked from this, that is not right…
Coach Tino I have video of A and B.
Prim Condition in a few min
Great day dude! Love seeing your hard work payoff!
Send over the videos
A. Hit 180# last week hit 185# for 2 reps
B. Built and stayed at 150#
C. :47/103/1:20/1:37 I was pretty happy with my first two sets. I know I get slower when heavier but overall happy.
Conditioning. Did this about 10 minutes post barbell cycling. 6:01. Pleased with how I pushed and overall felt great and like I’m getting better.
Another solid day Shely!
Sesh 2 Pump action
A. Primary Conditioning= 5:29
B. HSPU work done all UB and quick
C. 4 Rounds For completion (no rest)
-500M row
-6 SMU
-50ft. HS walk
Session 2 gymnastics
A. Both sets done, too much weight on my head for deficit, will work on getting legs loaded before head touches next time
B. Did these for completion, easy pace
Rows: 1:49-1:48-1:47-1:45
Strict MU: UB-UB-UB-4+2
HS walks all UB
Rope climbs done, jumped up and did l sit to top
Just one session today feeling pretty flat so will rest up to crush tomorrow
Primary Strength
A. Upto 120kg +10kg from last week
B. Upto 120kg
C. 15@70kg in 1:05
12@85kg in 1:44
9@100kg in 1:38
6@115kg in 1:52
9:19 total time with rests
Stoked with this, cleans have always been a big weakness but have come along way in the last few months
Conditioning
A. 5:02rxd think I’m scared from yesterday’s AB conditioning
Gymnastics
A. Done
Then did emom x10
2 strict MU
Strength A. Hit 215 and felt good, so went for 235 and got 2 reps (last week was 230#) B. 125/145/165/175/185/195/205/215 C. This was absolutely painful. :46 – 15 @115 (tng) 1:15 – 12 @140 (4/2/2/2/1/1) 1:38 – 9 @160 (singles) :54 – 6 @ 185 (singles) Conditioning A. 7:23……did one session today, so I did this right after the barbell cycling, which turned out to be a very bad idea 🙂 Gymnastics extra work part B – subbed in low ring drills for the strict MU for the first three rounds, then did two sets of two on the… Read more »
Primary Strength Session
A. 165#
B. 105✅/115✅125✅135✅145✅
155✅161❎ 161❎
C. 9:15 (50% 60% 70% 80%)
Primary Conditioning Session
A. 6:39
Aerobic/Gymnastics Skill Option
B.✅
A. 305. Same as last week. These suck.
B. 225, 235, 245, 245, 255, 255, 255f. My feet start to get wacky, so I’ve been staying strict on staying at the weight.
C. 155 – .53, 185 – .57, 220 – 1:08, 250 – 2:08. That burned.
Primary.
A. 6:00. Probably could have gone faster on burpees.
Extra.
Hit a 25inch deficit shspu.
Session 2
Invictus Gymnastics Level 2 Session 1 completed
Assault Bike/BBJO Metcon = 7:15
(Assault Bike portions were ~1:45)
Gymnnastics
5-05,5-10,4-59,5-5
6 Total 1 strict plus 1 kip
No rope, 5 straight ring leg raises, straight arms
Did the Rowing Endurance and Strength Accessory work from yesterday:
Rowing Endurance: 339 cal total
33/45/58/70/57/45/31 – each round
Strength Accessory:
A. Glute Bridges – 35# barbell
Rev Hypers – no weight (rigged on my hip extension machine thingy)
Calf Raises – 35# barbell
B. Farmer + Waiter Carry – 53# DB/ 26# DB
C. Subbed this due to equipment purposes
DB Row x 8 (25#)
V-Ups x 20 reps
How are you feeling after the weekend?
Not too bad! A bit of a frustrating weekend, but it is what it is! I only have myself to be frustrated with. Now I’m just fine tuning training and making sure I really train those weaknesses that showed 🙂
I’m really just more tired than anything. Going to bed early is going to be awesome, lol! Nice to take it easy today and just move. Glad I saw that advice this morning!
Why were you disappointed?
Only one session today. Got home late last night from Miami.
Front Squat
345
Lift Off + P. Clean
305
Squat Cleans
185 – :54
215 – 1:34
245 – 1:46
275 – 1:33
Assault Bike + Burpee Box Overs
4:23
Man it took awhile to get going on the burpees and the last 30 cal was assault on fran all over again. 🙁
Take it easy and be ready to hit it hard on Friday. the weekend comp will take more out you than you think. Awesome to catch up with you over the weekend.
Great catching up with you too. Really fun weekend but glad to be home and back to the daily grind.
S…T…U…D!!! Fancy work Andrew. Crushed it!!!
Running very behind today because couldn’t log in and see workoutbfoe this mornings sesh
Should have improvised but I slept in
3 rounds
50 weighted dubs
12 l sit press
5 strict pull
60 r between round
3 sets
30 l sit raises
30 jack knives
30sec hollow hold
Strength and conditioning later!
Get in what you can and don’t rush your work. Quality over quantity
That’s one thing I have always remembered you telling me very on, I think about it often