Primary Strength Session
A.
Three sets of:
Pause Deadlifts x 8 reps @ 60%
Rest 3 minutes
Pause for 2-3 seconds at the knee then continue to pull to lockout.
B.
Three sets of:
Dumbbell Bench Press x Max Reps
Rest as needed
This should be around 12-20 reps. Use the same weight fow all three sets.
C.
Three sets of:
Back Squat x 8 reps @ 70%
Rest 3 minutes
D.
Three sets of:
Barbell Front Rack Bulgarian Split Squats x 8 reps each leg @2111
Rest as needed
Banded Hamstring Curls x 40 reps
Rest as needed
Primary Conditioning Session
“Tillman”
Seven rounds for total time:
7 Deadlifts (315/205 lb)
200 Meter Sprint
15 Pull-Ups
45 seconds rest
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
Three sets of:
Glute Ham Raises x 8 reps
Rest 30 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest 30 seconds
Banded March x 3 minutes
Rest as needed
Strict Gymnastics Volume Accumulation Option
Every minute, on the minute, for 10 minutes:
7-10 Strict Handstand Push Ups
Mixed-Modal Conditioning Option
Four rounds of:
20/15 Calorie Bike Erg or Assault Bike
10 Burpee Box Jump-Overs (32″/24″)
20/15 Calorie Row or Ski-Erg
100-Foot Sandbag Carry (Heavy)
Primary strength
A. @84kg
B. 23-20-20 @2×12,5kg
C. @76kg
D. Split squat @25kg
Hamstring curls done with machine @5kg
Primary conditioning
Ripped my hand on the pull-ups in the 5th round so I quit after that. Did 5 rounds in +/- 12:30 (RX, everything unbroken).
Mixed-modal conditioning
19:55 (AB and Ski)
Used a 60kg sandbag
A. #225×3
B. 95,115,135,155,175,185,205,205,205,225
C. 4 rds. + 5cal assault bike
Have been in a trial all week that was supposed to settle. Which means I haven’t slept well and I’ve had terrible recoveries. We had a late start today (Thursday) so squeezed Tillman in this morning before a shower and closing arguments:
17:46 – UB everything. Math was the hardest part so a few times I may had started a few seconds behind adding :45.
PSS
A-275lbs
B-3sets 12reps 90lb DB’s
C-225lbs knee is a little sore so stayed light
D-skip
PCS
Rowed instead of run
20:01
Look after your knee today so that it feels good and ready to tackle tomorrow’s fun!
A. 190
B. 35’s for 20/18/17
C. 210 squats
D. 55 bss / red band, probated- ouch!
“Tillman”
19:40Rx
Did gymnastics EMOM Monday 5 strict Hspu for 10 min. ?
Then played with earthquake bar for a bit!
Solid day of work Kisha!
Primary strength session
A. 215/235/235
B. 50 LB 15/15/15
C. 245
D. 95 LB Barbell
A. 315/345/365
B. 75lb dB. 20/12/11 & 3/4ths
C. 315 all sets
Primary conditioning
17:15 – all ub – 200m runs slow. Hand were burning today ?
Primary strength session
A. 265
B. 50 lb dumbell and a band across the back
20 (light band)/20 (light band)/ 15 (medium band) reps
C. 295 lb first set was tough
D. Done with 115 lb barbell and medium band
Strength accessory option
115 lb barbell/50 lb medball with heavy band
Primary conditioning session
2:05/1:50/1:59/2:06/2:06/1:54/1:45
Deadlift and pull up unbroken. I did kippings instead of butterfly to save my hamstrings ☺
Total 18:17
You can push those intervals on the conditioning more for sure. Don’t be scared to make them hurt a little!
Conditioning
6 Rounds was done at 10:52 , rested 45 seconds and went for the last run and my quads completely locked up. I couldn’t run. Diets been good, I guess I was dehydrated even though I drank 4 bottles of water at lunch. Florida has been wild lately.
Fitness is finally getting back. Diet is back on track as well.
Thanks Tino.
Where have you been dude?! Make sure your adding salt and electrolytes to your water, your body won’t absorb it if you just bring water.
I’ve been grinding man. Had a competition a few weeks ago so I took the week after easy and then been at it hard the last 3 weeks. Getting the aerobic better and preparing for my first meet since AO in Anaheim.
I haven’t been posting bc it did my mind. I picked up a lot of clients over the last few months and also i am now a part owner of Apesquad so life has been very busy.
Me and my training partner/athlete, Dawson, are planning a trip out to you in December
Looks like you have been busy!! Great to see things have been going well inside and outside of the gym. Please post so I can follow your progress whether that be with training or life in general!
Thank you tino ! Will do !
A. 315
B. 80# db’s 20/15/16
C. 305
D. Done
Conditioning
Total time was 15:55
*Hardest part of that one was doing the math on when I had to start each round…?
Accessory
All done ??
Been training smart and actually getting a lot done lately which is nice. Just havent been posting because I have been super busy! Hoping to make my way down there for a day of training in the near fuure. I miss being down there and hanging out!
Great to see things are going well and you’re finding a good work/life balance. Get on down to SD once we’re back from Games.
S1
Strength
A) 310
B) Subbed Bench @ 225: 14/13/10
C) 270
D) 115 & Red Band
S2
Tuesday’s SAO
A) 35 KB
B) 150# SB 20/20/20 & 225+sled
C) 45
Primary Strength Session
A. 335#
B. 50# – 20,18,19
C. 325#
D. 105# in the split squat
Strength Accessory Option
Glute Ham Raises – done
Reverse Hypers – 180#
Banded March – skipped
Gymnastics Accessory Option
7,7,7,7,7,7,7,7,7,7
Goal was consistency. First 5 sets were easy at 7 reps. The last 3 were tough.
Achieved your goal! Nice work Steve!
I’m a day behind due to an extra rest day after a comp.
A)#157 CJ
B)#125/145/165/175/185/195(f) I got really frustrated today
Primary conditioning 9:49
Post some video of your lifts to see if we can solve your frustrations.
10.49 with rest ???
This was yesterday’s. I was a day behind. See first part of post. ?
A. 295/295/295
B. 15/14/12 reps w/ 70# db’s
C. 285/285/285
D. 115# on bar, banded hammy curls done
Primary condo-18:20 all deadlifts unbroken, 4 rounds unbroken pull-ups
Primary strength session
A) done at 260 those pauses get spicy
B) 70lb dbs 14/13/13
C) done at 255 felt good today
D) 135 for split squats leg curls done
Strength accessory
A) held a 50lb bag for banded marches, that got hard fast haha
Gymnastics
6 sets of 7 shspu then 3 sets of 5 and 1 set of 3. Made it longer than I thought I would before they started going away!
Fun day today!
Nice work on the Gymnastics! Obviously better that you thought 🙂
Thank you Tino! Today’s programming was fun!
Conditioning
14m29s
Gymnastic Volume EMOM done
A. 123kg
B. 2 x 25kg
25-20-15
C. 120kg
D. 60kg
10 min emom
5 x strict ctb pull ups (did hspu yesterday)
Pm session
Mm conditioning
17:46
Used 90kg sandbag
A. Done at 175#.
B. Done with 35s and did 18 each time.
C. 180#, felt pretty good today in comparison to previous weeks.
D. Done with 65lbs and a small red band for hammy curls.
Doing the split squats and barbell glute bridges seem be something I have to force myself to do recently. Just put my head down and go.
Good job getting the accessory work in. For me it’s as important as your primary work
Strength :
1) 3×8 @120
2) 20/20/16 @25
3) 3×8 @120
4) done @60
Gym :
9×8/ 1×7 last time we did emom 5-8 shspu I did 59 total today 79 .
Strength accessory :
Done with 30lbs ball
A – 110kg then fail 120kg 🙁
B – 63/73/80/83/90/93/100/103/105 fail
C – 5R + 22
D – 4R + 18
Did you do the competition program Rui? Seems like you did. You must have looked at that instead of what’s above.
Still a good session!
Yes. I do the competition. I am a little confused ? wasn’t the front Squat, split jerk today and two 10′ amrap? Or I am not posting on the right place? I try to post it on comments but wasn’t working so I log in at disqus
Yes it was on the Comp blog but this is the Athlete blog. This is the paid program. Did you sign up and pay a subscription?
My mistake Toni. So sorry! I am not doing the athlete program yet. I am doing for a couple month the free competition program. Can you explain me the differences between the competition program and the athletes one?
I think you’ve paid for the Athlete program. The competition program is our free online program. The Athlete program is a paid program which gives you the ability to choose options based on needs and you get more feedback on lifts and access to a Coach more info can be found here:
https://www.crossfitinvictus.com/online-programs/?f=competitive&p=comprehensive
I didn’t. There is a bug on the system. When I click In this link I enter in this discussion logged in by the name Abby Alison but I can’t see nothing more than this. If I click anywhere else the web site ask me for my credentials..