Primary Training Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%
B.
Accumulate 20 reps of practing your footwork without a barbell.
Here is a great article on “How to Perfect Your Jerk.”
Followed by…
Three sets of:
Tall Jerk x 5 reps
Rest as needed
Followed by…
Three sets of:
Jerk Balance x 4 reps
Rest as needed
C.
Every 3 minutes, for 30 minutes (10 sets) of:
20/15 Calorie Assault Bike
*Shoulder to Overhead
*Set 1 = 10 reps @ 50%
*Set 2 = 9 reps @ 55%
*Set 3 = 8 reps @ 60%
*Set 4 = 7 reps @ 65%
*Set 5 = 6 reps @ 70%
*Set 6-10 = 5 reps @ 75%
The goal is to get this done quickly. Do not just use the full three minutes because you have it. Minimize transition time between bike and shoulder to overhead. Check out this post from Invictus Weightlifting coach Jared Enderton on key power jerk tips.
D.
Three sets of:
Single-Arm Dumbbell Bench Press x 10-12 reps each side
Rest 90 seconds
Dumbbell Tate Press x 10 reps
Rest as needed
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
A.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps
Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.
B.
Three sets of:
100-Foot Sled Push*
immediately followed by…
Sandbag Squats (Bearhug) x Max Reps (If you hit 25+ then its to light)
Rest 90 seconds
*Sled Drag Choose a weight that allows you to get 100-Foot on the push. Try to move the sled as fast as possible.
C.
For time:
200 Meter Sand Bag or D-Ball Carry (150/100 lbs)
20 Sand Bag or D-Ball + Burpee Over Box (150/100 lbs to 36″/26″)*
200 Meter Sand Bag or D-Ball Carry (150/100 lbs)
*Lift your sandbag over your box, perform a burpee, then jump over the box. You may use your hands to get over the box.
D.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raise
5 Biceps Curls
For Delt Raises go heavy, 5 reps should be the max you can do.
Running Endurance Option
Two sets of:
1200 Meter Run
Rest for 90 seconds
600 Meter Run
Rest for 90 seconds
200 Meter Run
Rest for 90 seconds
Aerobic Capacity Accessory Option
Ten rounds for time of:
30/22 Calorie Row
15/10 Calorie Assault Bike
Immediately upon completion of your tenth round…
For time:
Run 1-Mile
A. All percentages hit with no misses then decided to jump up because I was feeling good. Matched my PR at 285lbs and then attempted 295lbs and missed three times. B. Did the 6 min EMOM from today 10Jul209 1 Full + 1 quarter front squat. All done at 275lbs. C. Went the the Jerk drills. D. AB + STO E3MOM 135lb – 1:24 155lb – 1:31 175lb – 1:43 185lb – 1:48 195lb – 1:43 205lb x 5: 2:08, 2:03, 1:56, 1:52, 1:48 The AB was killing me today. Felt pretty nauseated after this to be honest. So stopped… Read more »
Start with Running Conditioning 5:00-5:15 (has my phone locked so unsure of exact time 2:27 0:44 Round 2 4:52 2:22 0:41.5 (600m was more like 630m, others were pretty exact distances) Primary A. Did C+J instead as I have it coming up on competition soon. 225×3, 255×3, 275×2, 295×2 the. 310×1, 325×1 Clean no Jerk. Then practiced a comp workout For time: 30 cal Row 30 Axle Thrusters 120lbs *wearing 20lbs vest, time cap 3 minutes* Got 26 Thrusters in. Was 1:15 on the rower (1300-1500) Then 15-11. Can definitely hit it harder if it wasn’t the end of a… Read more »
Running option
5:55-2:55-:53
5:43-2:42-:42
Cleans 225-275
Metcon.
175 – 1:23
185 – 1:31
195 – 1:33
205 – 1:33
215 – 1:31
225 – 1:33/1:41/1:41/1:51/1:51
Legs were coooooked! Think I lost 5lbs in sweat here
Ghd 3×20. Goodmornings. 3×15. Rev fly 3×12
Annnd I’m smoked
Make sure you replenish your fluids after a ? day! Solid push!
AM Running Endurance Option 5:23, 2:28, 0:54. 5:08, 2:27, 0:48. Total time 24:38 Would definitely appreciate some help with running SAO E. 25lb DB short AM session for doctors appointment PM warm up done A. 205-220-235-240-250-255-265-275-285-295 (received it twice but couldn’t stand it up, would have been a + 5 PR) B. Done TJ 65lb, JB 135 C. Up to 225. Scaled set 8&9 to 15 cal. My S2O were sloppy in the sets 7&8 and were broken up in 3/2 and 4/1. So frustrating. Came back in the end and really pushed for 20 on the last set and… Read more »
Big days work! Keep getting your running in. It will improve with more exposure to it.
300 clean is coming soon!!
A. Clean x 1
120, 125, 125
130, 135, 140
145, 150
155, 160
It’s been months since I cleaned 90%, woo!
B. Tall jerks: 55,60,65 jerk bal: 75,80,85
C. Scaled to 10 cal bike to keep transitions short and barbell unbroken
1:13 (85)
1:09 (95)
1:09 (105)
1:19 (110)
1:18 (115)
1:18 (120)
1:18 (120)
1:23 (125)
1:16 (125)
Legs are coming back!!
Every 2 minutes, for 20 minutes (10 sets) of: Clean + Hang Clean *Sets 1-3 – 65-70% – 205×3 *Sets 4-6 – 70-75% – 215×3 *Sets 7-8 – 75-80% – 225×2 *Sets 9-10 – 80-85% – 245×2 Every 3 minutes, for 21 minutes (7 sets) of: 10 Heavy Dumbbell Shoulder to Overhead 40 Heavy Rope Double-Unders or 60 Double-Unders 3 Push Press + 5 Power Jerks @ 60-70% of 1-RM Jerk 50# DBs and all sets at 165 – which is 60% of my 1RM Push Jerk. I did these at 185 last week but the addition of push presses… Read more »
A. Cleans
235-245-255-265-275-285-295-305-315-325-335
Was supposed to stop at 305, but got to hit it when it’s hot!
B. Talk jerks @ 95
C. Conditioning
10@175, 9@195, 8@210, 7@225, 6@245, 5×5@255
All taken from the floor and done in 2 sets, (besides last 4 rounds were UB)
First 5 rounds of bike done under 40 secs,
Sec half done in 60 secs. Decided to pace to keep that 255 Ub.
Legit thought there was no way I was going to be able to finish this after round 5.. very tough.
big mental win!
Accessory work
4 sets
DB bench
Tricep ext.
But you did! “Find a way” “Be an Athlete!” Great work Grant!
Thanks Tino!
A. 195/205/225/235, missed both 225, got one at 235. Going to start looking for a local oly coach, we have a good one at the gym but his days are very inconsistent, makes it impossible to factor into a program. 570# DL and almost 400# front squat and can’t hit 235, very frustrating. Video review is great, but after 6 months of working on this my form “looks” good but I’ve lost 40# off my lift, used to just yank the bar off the ground with zero hip contact and could high power 275 consistently, now it looks technically way… Read more »
Let’s see some video posted to the FB page to see if we can help!
Did the gymnastics piece from yesterday this morning. 28:28. I broke 5 times.
Round 1: T2B unbroken, HSPU 13/17, bar mu 9/6
Round 2: T2B 20/10, HSPU 18/12, bar mu 9/6
I always break my gymnastics into small sets so today I rowed a little slower and took some time transitioning to try and maintain bigger sets. 30 is a PR for my unbroken T2B.
PM:
A. 175/175/185/190/195/200/200/205/215/225
B. Done
C. All my rounds were between 1:39-1:49. Jerks all unbroken and bike :52-1:00…125/135/150/160/170/180
I like small smart sets with short rests but it’s good to test those bigger sets for sure. Great job hitting 30 ttb unbroken!
Primer done
A. 105-125kg
B. 20-35-45kg
45-55-65kg
C. Stoh of my 1rm push jerk, didn’t feel like i would get the right stimulus if i go of split jerk.
First 5 sets bike 45 sec then 50 sec
65kg 1:08
72.5kg 1:09
77.5kg 1:10
85kg 1:10
92.5kg 1:20
100kg 1:29, 1:27, 1:25, 1:27, 1:25
D. 25kg
2 x 12.5kg
Looks like you got the right stimulus! Nice work!
Pts.
Warm up done
A. Set 1-3@ 80kg
Set 4-6@ 85kg
Set 7@ 90kg
Set 8-10@95kg
B. Practiced jerk footwork
C. Stopped building weight @ 65% set 4 to keep good form.
Kept 20 cal as a sprint every round. Fought for it the last 3 rounds. Walked to the bar and picked it up.
D. Done dumbbell@22.5kg
Looks like the conditioning went well. Solid push on the bike then good job putting your hands straight on the bar!
Cleans: 255/275/275/285/285/285/305/310/320/330 miss then hit.
Primary conditioning:
1:20 (160)
1:23 (175)
1:20 (190)
1:31 (205)
1:20 (220)
1:21 (235)
1:30 (235)
1:30 (235)
1:23 (235)
1:27 (235)
– all sets unbroken and bike 60 seconds or less (70+ rpms)
– All the sweat and leg pump
Brought it home strong Nick! Solid work!
– morning with accessory session
– then warm up done
– clean : from 100k to 140k
– condo : from the ground
65k 1’01
72.5k 1’16
80k 1’30
85k 1’33
90k 1’31
97,5k 1’41 1’43 1’56 1’48 1’46
AB under 1min. Hard to pick up the barbell immediatly. Work on it each tuesday ahah love it
Put your hands on that barbell!!!!! 🙂
ahah I want to but it doesnt want ahah
A. Up to 267#
B. Tall jerks-95/106/115
Jerk bal-115/135/155
C. 150×10/165×9/180×8/195×7/210×6/225 for 5×5
D. 70# single arm db bench
35# on Tate press
Another day with no alterations. Thats what I like to see!
Warmup done
A) 235×3/255×3/275×2/285×2
B) Done
C)
1 – 1:33 at 175
2 – 1:31 at 185
3 – 1:38 at 205
4 – 1:40 at 220
5 – 1:40 at 240
6-10 – 1:46/1:54/1:54/1:55/1:57 at 255
D) 65 for bench, 35s for the tate press
Strongman
B) 420# on the sled, used a 140# SB – 20/20/21
C) 9:00ish – this was fun
Tino, any chance we can get a Whoop discount now that you guys are partnered with them?? 🙂
Let me look into it!
That would be so sweet 🙂
Enter INVICTUS in the discount code section at check out and get 25% off an annual membership.
You’re the man, thanks Tino!
A. Performed Power Cleans instead. Knee not feeling it 1-3: 230/235/240 4-6: 250/255/260 7-8: 265/275 9-10: 280/300 B. *Set 1 = 10 reps @ 165 – 1:06 *Set 2 = 9 reps @ 180 – 1:17 *Set 3 = 8 reps @ 195 – 1:17 *Set 4 = 7 reps @ 210 – 1:22 *Set 5 = 6 reps @ 225 – 1:24 *Set 6 = 5 reps @ 240 – 1:33 *Set 7-10 = 3 reps @ 240 – 1:36/1:29/1:34/1:33 Had to adjust reps on sets 7-10 to keep intensity on the the bike. Seemed to workout D. Bench… Read more »
What’s going on with your knee??
Just a little anterior pain and old age but I’ll be fine. And plus I like power cleans more than squat
A.
Clean 92–……—115 kg
B.
40 kg
C.
60 kg 1’14”
67 kg 1’17”
73 kg 1’22”
80 kg 1’29”
85 kg 1’40”
92 kg 1’44”/1’50”/1’54”/1’50”/1’55”
D.
Done 25 kg — 17.5 kg
In the afternoon Aerobic
Warm up done A. 70Kg – 95 Kg B. Some focus on split foot position practicing with empty barbell and some light weight about 10-15 minutes. Tall clean @ 40-60Kg (More focus on the technique as increase the load, some shoulder pain at the beginning in the first fast transition from front rack to arm extension, ones blocked in final position there was no pain, then after warm there was no pain in the C part I was ok) Jerk balance @ 60kg C. Performed with a echo bike the assault bike was broken 🙁 20 cals each round. 45Kg… Read more »
Please post some video of your lifts to see if we can help with your tech unique ???
Enjoy your running in the ☀️
Are we supposed to clean our s2oh. My max in jerk is higher then clean. I can clean it. But it is getting fck heavy. If I Base it on 160 kg max. Then it 120 kg for last sets ???
Yup, from the floor 🙂
Oh.. I did these off my 1 RM power jerk (315) instead of my 1RM jerk (365).. well I did then light then.. until next time..
Cleans done at 95kg-121kg
Tall jerks @ 50 -60kg
Jerk balance @ 70kg
Conditioning
Used 20 cal bike erg for each set
60kg= 1.04
65kg = 1.04
70kg = 1.04
75kg = 1.00
80kg = 1.04
85kg = 1.03-1.03-1.02-1.01-1.03
DB Bench done @ 35kg
Damn dude! You must have seen this and trained straight away!
Had to get it in quick mate, got the first part of the video then it was uploaded