Session One
Gymnastics Skills Warm-Up
I.
Two sets of:
10 Kipping Pull-Ups on Rings
Rest as needed
Five sets of:
Box Jump-Up to Low Catch + 4 Ring Dips
Rest as needed
Take 3-5 minutes to work on Muscle-Up Transitions on Low Rings
Five sets of:
Speed Swings x 5 reps
Rest as needed
II.
60 Second Bottom Balance Complex
50 Elbow Jacks
A.
Every minute, on the minute, for 12 minutes:
Banded Conventional Deadlift x 1 rep
(use 45% of your 1-RM Deadlift on the barbell, plus 25% band tension when measured at lockout – hold for 2 seconds at the top with glutes contracted as much as possible)
B.
For time:
Row 2000 meters
20 Snatches (165/115 lbs)
50 Toes-to-Bar
20 Snatches (165/115 lbs)
Row 2000 meters
Session Two
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opener
x 5/5/5 reps
Rest as needed
Choose One of the Following
Option 1
Strongman Session
Two sets of:
Reverse Sled Drag x 100-150 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
followed by…
Two sets of:
Farmer’s Carry x 100 feet
(as heavy as possible)
Rest 2-3 minutes
followed by…
Two sets of:
Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes
OR
Option 2
Two sets of:
Run 200 Meters @ 65-70%
Back Pedal 200 Meters @ 65-70%
3-6 Minutes of Dynamic Range of Motion of Your Choice
Followed by…
Run 2 Miles @ pace of 75-80% of your 1-Mile PR pace
OR
Option 3
Eight sets of:
Row 1000 meters @ 10 seconds slower than your 5k PR Pace
Rest 60 seconds
Only had a globe gym and got it in at 6am after an hour drive (attended a business seminar for the weekend).
Part of Yesterday’s session
– 3 sets:
Power Clean and Jerk @ 135lbs x 10
(With one second pause on the rack and receiving position on the jerk
– Back Squats (based off 410lbs)
5@285,3@325×3,350×1,370×1
3 sets: 290×10
Session 1: Really digging the gymnastics work! Those elbow jacks are no joke! A) 125 + a green rogue band B) had to cut this in half: 14:25 (1000m row, 10 snatches, 25 ttb, 10 snatches, 1000m row) Session 2: Did the strongman option, did zurker carries with the yoke as a sub for sandbags (because we don’t have any) reverse sled drag with 240# and 70 KBS for farmers carry! Enjoyed my day off today & ready to get back to it tomorrow! Starting a new job and back to grad classes this week, thinking I’ll do session 1… Read more »
Session 1: 2 pm
I. & II. Gymnastics warm up stuff done
A) Done at 415# no bands, about 70% of DL wasnt sure how to do bands
B) Partner WOD:
300 DU/100 GHD/200 DU/80 GHD/100 DU/60 GHD (14:00)
C) Every :90 for 12 sets:
1 Back Squat at 415#
Wasnt ready to snatch again yet.
Session 2: 9pm
A) 2k Row
20 Snatch (165#)
50 TTB
20 Snatch (165#)
2k Row
25:58 Rx glad we got it in. like the workout
B) 7 x 5 Bench @ 245#
Piggybacking off of someone’s comment below. But def– thanks for this stuff. Only one week in but I can tell this is going to be great. Can’t wait to see how the body adapts. Feeling beat up, but not too much. Just right.
Awesome! Keep the feedback coming. There will be a process to adapt to the volume for folks who haven’t been used to it, but you’ll adapt and feel great soon.
Session One A. Every minute, on the minute, for 12 minutes: Banded Conventional Deadlift x 1 rep @ 195 B. For time: Row 2000 meters 20 Snatches (165/115 lbs) 50 Toes-to-Bar 20 Snatches (165/115 lbs) Row 2000 meters 34:49 Session Two Bicep: 10lbs Strongman Session Two sets of: Reverse Sled Drag x 100 @220 on fat boy sled Two sets of: Farmer’s Carry x 100 feet@75lbs (Need to get some of those farmer carry bars) Two sets of: Sandbag Carry x 100 feet 75lbs of wall balls in a trash bag haha went 200ft each time since it was not… Read more »
Good creativity on the sandbag though!
Session One Gymnastics Skills Warm-Up Done A. Every minute, on the minute, for 12 minutes: Banded Conventional Deadlift x 1 rep (use 45% of your 1-RM Deadlift on the barbell, plus 25% band tension when measured at lockout – hold for 2 seconds at the top with glutes contracted as much as possible) Strapped two green bands on our pullup rig and used 45%/185# for the pulls. Felt fast. B. For time: Row 2000 meters 20 Snatches (165/115 lbs) 50 Toes-to-Bar 20 Snatches (165/115 lbs) Row 2000 meters 34:00 Well that was spicy. Felt good though. All 5’s on snatches… Read more »
A) 185# with band
B) 29:26 happy with this because 165# pwr snatch is challenging for me
C) did Strongman. 180/225 sleds, tea towel kb carry @ 70# per hand (no farmers handles), did partner fireman carries for 100ft since no really heavy sandbags. Was so much fun!
A. Deadlifts with band @260
B. 26:00 – 7:45 row. Pubic bone is pretty sore. So did non contact snatches. T2b 10/10/10/10/6/3/1 short breaks between sets. Felt good. Singles row 8:06 ?
Session 2
Felt warm up, Run warm up then 2 mile run. 15 mins. 19 degrees outside in KC.
100% Feel you on the pubic bone soreness. Mine is killing and I was trying to barely brush it tonight. Nice name btw
Session 1 am
GW: comp.
A) 225 on the bar with 2xgreen bands
B) 37:25
(7:49/10:00+/3:20ish/8:00+/7:43)
A.
3-RM High Hang Snatch
175#
2-RM Hang Snatch from Mid-Thigh
205#
1-RM Snatch
225#. WEAK
B.
For time:
20 Squat Snatches @ 70% of today’s 1-RM
3:24 – no misses or fails
C.
For max reps:
60 seconds of Muscle-Ups
14 reps
60 seconds of Burpees to a Target 6″ Above Reach
24 reps
D.
Every minute on the minute until failure:
6 rounds of 4 MU and 8 BURPEES
Gymnastics done. Elbow jacks were fatiguing.
Deadlifts done at 128#, use a green rogue band (not the thickest one).
Conditioning: 28:29. Only did 1000m each time. Snatches felt great, just weren’t fast, kept good form.
Session 2: Did all of this in one session and did Strongman stuff. Used 135 for sled drags, 70s for carrys (thats the heaviest I have), and used 80# sandbag (heaviest I have).
Glad this wasn’t extremely long, had a long day of painting ahead of me!
A) 205 and blue band
B) 28:45 Rx
And thats all.. Felt a little bit tired and sored. 🙁
Went out of order on accident. Was having too much fun at the gym and forgot to deadlift first and completely spaced the gymnastic WU. It won’t happen again.
A. Done with 245. Messed with grips on the last couple reps.
B. 30:02 as RX, went way to slow on the first 2k. Snatches were in groups of 5. T2B were 15,10,10,10,5 last row was around 7:45.
Gonna do a bro sesh for session 2
Flat bench, upright rows, ring dips, shoulder lateral raise super set and some core. Than gonna BBQ with some friends and enjoy life.
Gymnastics warm up completed
A) 245 w band @ 25%
B) 25:25 RX.
First 2000m: 7:20
Singles on snatches
T2B: 15/15/10/10
Last 2000m: 7:37
C) Row option later tonight
Good work buddy.
Thanks coach
Both sessions completed together- gym closes early Saturday
Gymnastics- Done
Emotm 12 min
1 deadlift @70% (330)no bands
RX-27:05 was a grind on that last row- singles for snatches 5’s for T2B
Rested about 40 minutes
Rear delt work and curls with 15# db
Strongman work- Done
Would have rather done the rows if time allowed, but was a solid week for sure! Resting up and excited for monday
That’s a long and grueling session. Glad you got through it Taylor.
Session 1:
Gymnastic warmup done
A) Deadlifts at 185# + bands
B) 32:26 at 145#. I scaled down from 165 to 145 which is 75% of my 1RM. I suck at moving moderate loads quickly. Need to get stronger badly.
Session 2:
Rear delt and bicep warmup done
Option 1 (strongman): done
Keep working buddy…the strength gains will come.
Thanks CJ, will do. Really liked the first week so far with all the strength accessory movements, I think that will really help. I’ll also be choosing the strength bias options whenever those come up.
Cj and Invictus team:
Just wanted to say thanks. This has been a great week of training, probably one of the more balanced weeks I’ve had in a long time. Challenging day to day but felt good through the week as a whole. I’ve especially liked the accessory work, and strongman work.
Thank you all. Ready for next week!!
Awesome man! Glad you’re enjoying it!
Warm-Up done
A.
Done with 235 + green band
B.
22:53
Did this back in January 2014 (first week training with coach CJ and Tino)
My time then was 25:56. Just over 3 minutes better. Thank you both !
C.
Sled Drag Option
Damn killed it Andrew!
Thanks bro. Needed to get some redemption for those strict hspu. Hspu in general are killing me. Super slow progress
Boom! Killing it with the progress!
Gymnastics warm up done.
A. Don’t know how to set up, nor do I know what tension our bands are so I just did a traditional deadlift at 85% (405) of my 1RM EMOM for 12min. Tried to accelerate the bar as quickly as possible and did the 2 second hold.
B. 26:25, snatches were all singles but quick, 15/15/10/10 quick 10-15 second breaks on t2b, second row was terrible.
Session 2
Did the 2mile run. My long distance running/work capacity in general has fallen off a bit.
Came in today super unmotivated. Saturdays are usually my worst training days.
Gymnastics work complete.
B. 32:55 with #145. This felt super heavy today. Just moved.
Victor, you need to embrace the Saturday! Strongman Saturday is a good way to add some pep because it’s different.
Will do CJ! Could definitely use the variance