Primary Training Session
A.
Three sets of:
Single-Leg Box Jump x 3 reps each leg
followed by…
Three Sets of:
Single Leg Step-Up Jumps
x 4 reps each leg
(set the box height of the box you step up on to below the knee)
B.
In 25 minutes, build to a 1-RM Front Squat
C.
Events 1, 2 and 3 of the 2017 Invictus Athlete Online Competition
Events 1-3
Event 1
For max load, in 3 minutes:
5 Snatches
Event Rules:
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts. All movements must meet the movement standards as stated below.
When the running clock hits 5:00…
Event 2
For max reps:
30 Seconds of Front Squats
Elite Division (275/185 lbs)
RX Division (225/145 lbs)
Event Rules:
Barbell will be taken from the ground. If the bar hits the ground before the 30 seconds is over, the set is over. All movements must meet the movement standards as stated below.
When the running clock hits 6:00…
Event 3
“Power Hungry”
For max calories:
3 Minutes of Assault Bike
(Note…we didn’t see comments about people taking the “Power Hungry” optional conditioning on Tuesday, so here’s your second chance.)
THERE WILL BE NO PRIMARY CONDITIONING SESSION TODAY…REST UP FOR A FUN ONE TOMORROW!
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
A.
Three sets of:
Barbell Romanian Deadlift x 8-10 reps
Rest 30 seconds
Single-Leg Glute Bridge x 45-60 seconds each leg
Rest 60 seconds
B.
Three sets of:
Right Side Suitcase Carry x 100-feet
Rest 30 seconds
Single-Arm Ring Row (right) x 10 reps
Rest 30 seconds
Left Side Suitcase Carry x 100-feet
Rest 30 seconds
Single-Arm Ring Row (left) x 10
Rest 60 seconds
Assault Bike Conditioning Option
Thirty sets of:
30 Second Assault Bike @ 75-80%
30 Second Assault Bike @ 50%
1- 170 2- 11 3- 42
A and B done
Double Nutts hero wod with class
A. Done
B. 235#
Was hard to motivate alone this morning.
Built a snatch to 150# but texted Nick and decided to wait until afternoon.
We did…
5rounds
400m Ass Runner (200 each)
20 squat cleans 185/125
20 MU
30 GHD
31ish I believe.
It was good to workout with someone else!
So selfish Nick ?
A. Done
B. 305 (no belt)/315/325 (PR!) Feeling so happy about it. Strength accessories are paying off.
C.
Event1 – 205 lb for 4 reps (missed first and last)
Event 2 – 225 lb for 9 reps
Event 3 – 58 calories
Strength accessory option
A. 165 lb
B. 53 lb
Question: how heavy these strength accessories has to be? I noticed that some athletes are going really heavy on them.
Assault bike conditioning option
308 calories (target 74 RPM)
Average/max 162/176 bpm
Great to see all of your hard work is paying off!! Load is not the priority on strength Work. Go based on feel and mechanics prioritise that first then add load when you feel good and move well. Don’t chase the load, Chase the desired stimulus!
Keep up the great work!
PTS
A)Done
B)365 (1RM 375)
Event 1-215 5 for 5
Event 2-225 12reps
Event 3-56 cals…..have no idea how 100cals is possible
SAO
A)275, BW 45 seconds
B)140lbs, BW
It’s possible for sure, you just have to be 200+lb and willing to suffer a whole lot 🙂
A. Done
B. Worked up to 195 failed 200 and 205
Its amazing how different your body feels after only 4 hours of sleep ?
C. 105 for 5 on the snatch
5 front squats at 145
No bike at the station so subbed running for distance. Made it .46
Man 4 hours isn’t enough! Hope that you can get a little more tonight!
Front Squat
420
Event 1
255 x 5
(Used 265 last time but didn’t feel confident. Afterwards felt I like I could have made the 265)
275 Front Squats x 12. Same score
Power Hungry
68 cals
Last time 77 cals. I got off to a sprint start last time. Today I didn’t have it.
Hope you had a fun weekend away and are refreshed physically and mentally going into the next cycle!
Hit 335lbs. Missed 345 twice.
Got 210lbs x5 snatch +5lbs
275lbs Fs. Got 5 reps. Should have gone quicker.
64 cal on the bike
Session two
Strength warmup
Press from split: 95/115/125 I like priming with jerk balances and tall jerks more than presses I’ve decided
Split jerk: 335 (-20) heaviest I’ve done all cycle and heaviest I think I’ve jerked out of a rack…I miss blocks
Safety bar back squat: 365 I have been basing my numbers off 315. Once I passed my front squat weight I stopped haha
5k pr + heavyish split jerk + didn’t break my hips back squatting = good day ?
Great day Jake!! Solid 5k and crushing some heavy weights. Keep up the great work!
Solid day today, went in feeling a little down because I’m not competing this year… almost walked back out of the gym, then I just decided to remind myself of my WHY. What is it I love about this, what do I want to accomplish? A. done B. Front Squat- 215# max right now is 220# , I kept missing my singles in the 5-4-3-2-1 progression so I am super happy with this. C. 1. 125 for 5/5 … happy with this, actually wished I had went a little heavier but literally have been so mental at anything over 125… Read more »
Use that as fire to motivate you to make sure you’re back there next year. This should be the motivation to get stronger and make the sacrifices and adjustments to do so.
Primary training session
A) done to 20” box
B) worked to 3-0 felt good
C) hit all 5 at 205 10lbs heavier than last time!
7 front squats at 225
71 cals which was more than last time as well. Want over 75 next time!
Strength accessory
A) 185 on rdls
B) 80lbs for carries
Good day today!
75 or 80 next time 🙂
Solid improvements across the board! Nice work!
Yes! Thank you Tino!
B) 205 ( not a PR but the most I’ve squatted since I tore my quad in feb)
Conditioning
A) 125 for 5/6 (same as December, but at the moment 125 is my max, so I’m not too bummed)
B) 10 reps (same as in December)
C) 56 (54 in December)
I was really hoping to do better, but I feel less self confident so it’s harder to mentally suck it up and push)
Great to see your strength numbers coming back! Crazy you can hit your max for that many reps. Time to trust yourself and have confidence in your abilities.
A. Done
B. 285#
C. Event 1- 215 no misses 1075 total. Last time did 205 and this time I didn’t use lifters or knee sleeves!
Event 2- 10 @225. Again no knee sleeves or lifters this time but 3 less reps.
Event 3- 56 calories which was 6 more than last time!
Strength:
135 for rdl
107 for suitcase carry.
Looking forward to tomorrow, hope it’s the 50’s!!
Solid improvement Ryan!
Question about the AB conditionig:
How do I decide how fast 75-80% and 50% is? Is it just based on how it feels or on my max effort or …?
Rate of perceived exertion
Super bad cramps and am really sick today. Gonna skip and hopefully feel better tomorrow..
Hope you feel better soon Leilani!
A. Done
B. Build to 97kg (2kg PR?)
C.
– 5x55kg=275kg (=605lbs) (+55lbs)
– 9reps @66kg (RX division) (same as last time)
– no AB today so did rowing instead: 47 cal
Not able to do the AB optional conditioning because have no acces to an AB on fridays. Will do this tomorrow.
Yeah Danielle!! Congrats on the PR!!
A. 24/20
B. Worked up to 330#, missed 345
C. For time
100 squat snatches 95#
E2MOM-ski 15 cal starting @ 0:00
Have fun in the comp classes!
Hi, can you give some details about the new cycle. How many weeks, focus?
The last one was 9 weeks. From 04022018 till 06032018.
9 weeks again finishing after Games. It will have similar options. The focus will be on whatever you make it! 🙂
120 kg a new pr front squat
5 snatch 72 kg 90%
4 fs with 100kg my pr ??
57 cal bike ??
Yeah Emmanuel!!!! Great work on the PR!
Power angry
80 call
My best is 81. It seems it will be hard for me to break that haha
Pedal faster
Haha like I am not trying.
For the snatches, are they TNG? Or is it just 3 min to hit 5 successful snatches?
3 minutes for 5 successful lifts