Dynamic Mobility & Activation
Two sets of:
Overhead Barbell Underarm Stretch
x 45 seconds
Butterfly Pulse x 6-8 reps
and then . . .
One set of:
60 Second Prone Plank Hold
30 Second Scapular Circles from Push-Up Position
10 Push-Ups
Rest 15 seconds
30 Second One Arm Supinated-Grip Hang from Pull-Up Bar (15 seconds per arm)
Rest 15 seconds
Kettlebell Windmill x 5 reps each side
Barbell Complex
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Behind the Neck Press x 3 reps
Overhead Squat x 3 reps
Snatch Drops x 3 reps
Snatch Balance x 3 reps
High Hang Snatch x 3 reps
Hang Snatch x 3 reps
Snatch x 3 reps
*To be performed with an empty barbell
A.
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
B.
Every 2 minutes, for 12 minutes, complete:
Strict Press x 3-4 reps @ 80-90%
C.
For time:
21-15-9
Push-Press
Box Jump-Overs (24/20″)
At the 7 minute mark, complete:
21-15-9
Assault Bike Calories
15-12-9
Ring-Dips
35-39: 115/75 lbs
40-54: 95/65 lbs
55-59: 65/45 lbs; Step-Overs Okay; 12-9-6 Ring-Dips
60+: 65/45 lbs; Step-Overs Okay; 9-6-3 Ring-Dips
Optional Session (Best performed 3-4 hours between sessions)
Warm-Up
Run x 3 minutes @ 50-60%
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Carioca Drill x 20 meters
Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
Main Set
Five sets of:
Run x 5 minutes @ a moderate pace
Jog x 2 minutes
Cool Down
The last 2 minute jog of this workout is your cool down
Then…
Static Stretching
A. 98#, failed 102 a few times
B. 73#(4), 78# for the rest 3 reps all.
C. 4:35– box jump up, step down; 7:05 bike snail pace, all strict dips, weak kip slows me down.
Working out at CF St. Louis during the week now. Made decision to start training with their group that follows the Invictus Competition track (a week in arrears). Will be mixing that programming up with as much of our Masters content as possible since I can’t follow ours exclusively. I need to start getting back on posting my stuff anyway. (Comp program from 7/10) E1 for 5min: Snatch Push Press + Overhead Squat (135#) E2 for 6: High Hang Snatch x 3 reps @ 50-55% (110#) E2 for 6: High Hang Snatch + Hang Snatch @ 60-65% (120#) E2 for… Read more »
A: stopped at 100kg/220lb form started to breakdown
B: 70-72.5-75-77.5-77.5-80kg/176lb
C: 4:36 & 4:50
Mobility & Barbell complex done
A. Build to today’s 1RM Snatch 55-135 (PR 10lbs @ 135!)
B.90,90,90,95,100,100
C. 3:15 then 4:37
1st day back after a 3.5 month absence do to yet, another knee surgery, hopefully the last ever! Looking forward to a great and healthy year!
Mobility Completed
A-105# (mechanics are a little suspect after the time off)
B. 100# based on 125# prior to time off
C. 4:24 RX
C2 5:31 RX
A. Not a good day. Can usually work up to 52-54kg without any misses and got stuck at 53, just kept failing. Mentally and physically defeated.
B. 4@35kg, 3@36kg, 2X3@36kg, 3@36kg
C.1 4:28 – anyone have any good plyo drills to improve my box jumping ability? Not only do I have a mental block of jumping onto a box when my legs are tired, I just have no spring in my legs, it’s frustrating. I’m a total spaz.
C.2 9:32 – has anyone seen my dips? ? That went downhill fast!!
Hey Juls – did you happen to film your snatches today?
For the box jump overs, start adding them into the end of your warm-up so that you can practice them without being in a fatigued state to get you more comfortable with a rhythm.
I didn’t film them today. I’ll try adding in some box jumps in my warm-up. Thanks!
DMA, and some gymnastics (C2B negatives, cast swings and pop swings) to warm up. Then:
A. 10 EMOM power clean x2 @ 70%
B. AMRAP Front Squat @ 140
C. For Time:
50 jumping lunges
50 pull ups
50 push press @65
50 hip extension
50 burpees
A. worked at 105. Focused on technique. These felt good.
B. 9/6/6. Tough for sure, but I love this.
C. Time: 16:37. This was fun! Only my burpees were unbroken though. LOL. 🙂
Stretched afterwards. Ready to rest and eat, for another fun day tomorrow!
A. Up to 205. Failed 215
B. 165×4-2 sets. 175×4-2 sets. 185×4-1 set. X3 1 set
C. 3:40. On second part I felt a little pop and burn in right peck. So I stopped. Little sore. Will see how it feels tomorrow
Oh no Keith – please let me know how it feels tomorrow
DMA done; barbell complex done
A. 75/85/95/105/115/125/135/145/ failed 150 x2. Max 165 so pretty bummed.
B. 125/130/135/135/135
C. 1 5:00 rx 40-54
C2 4:44
Hey Jason, did you happen to film your snatches from today?
A. Up to 175, failed 185
B. Set@160-135x4x2/140x4x2/145×4/145×3
C. 4:20/7:00-12:10-cal on crossfit treadmill- whatever that thing is called
July 10th
M&A Done
A1 60kg
A2 70kg
A3 hit 75kg, missed 78kg twice
B. built to 3 rep 70kg
C. 17.58, all rowers were used up so sub’d row to 800m run
A. 155
B. 115-125
C. 3:37/4:44
Fast Perry!
Thanks Nichole!
New to Invictus programming (1st day) and looking forward to the next year with you all!
3rd week back to real training after 15 months off (last year qualifier).
A. 215 – max 235 last year
B. 175 – based on 225 strict 3 rep max press
C. 3:02 RX
C2. 3:34 RX
Thanks and good job.
Yay, so happy to have you on here Jeff! For your 3rd week back to real training, you crushed todays conditioning~
It was simply a good mix for me. I have a long way to go but hank you so much!
Mobility Done
A. 175
B. 150
C 1. 4:05
C 2. 5:20 RX 40 – 44
Mobility – done
A. 65 – 75 – 85 – 90 – 95 – 100 – 105 -110 – 115F – 115 – 120F – 120 – 125 FFF – 125 – 130 FFFF
B. S. Press 80 – 90% (90 – 100lb.) 90(4) – 90(4) – 95(4) – 95(4) – 100(1+2) – 97(3)
C. 3:30 and 5:05 (did stationary dips rather than ring dips)
Solid job Barry!
A. 115
B. 105
C. 7:00, 10:47
Mobility completed
A)Worked up to 135#. I need to start videoing my snatch and posting it to the FB page. I am doing something seriously wrong. I probably should be snatching more than 135#.
B)130#(6)x3
C1)5:46 I had a senior moment here and did the PP at 125# which totally crushed me for this conditioning and the next conditioning.
C2)7:01
Yes, please video it and upload to our FB group!!!
Didn’t do today and this week getting ready for a Comp this weekend.
Awesome Tom!! Which competition?
I’m going to be on a 4 person team to 2 men 2 women for the Battle Royale in Harrisburg, PA. We are going up against the kids as an RX team!
Awesome! Show those kids up!!
Will do! Some fun workouts!
A) 120lbs!!! I’ve only hit this one time ever and that was almost 2 years ago.
B) 75lbs
C) 5:11 and then part 2 11:31…ring dips destroyed me.
CONGRATULATIONS!!!!!
DM&A A. 205. Not even close to my PR but good enough for today as my right shoulder is feeling very tight from the extra shoulder work. B. 1) 135 x 4 2) 135 x 4 3) 155 x 4 4) 155 x 4 5) 165 x 4 6) 165 x 4. Opted to do it like this due to my shoulder. C) A) 3:11RX B) 4:17 RX Push Press felt easy and all were unbroken but felt heavy and slow today in the box jump overs. Struggled with the ring dips in the second part as my shoulder hurt… Read more »
Get some good food in you, some bodywork and some rest Alvaro!
Will do…felt terrible today! 🙁