Primary Training Session
For time:
Run 1600 Meters
When the running clock reaches 10:00…
“Jackie”
Row 1000 Meters
50 Thrusters (20/15 kgs)
30 Pull-Ups
When the running clock reaches 20:00…
For time:
Run 1600 Meters
When the running clock reaches 30:00…
“Jackie”
Row 1000 Meters
50 Thrusters (20/15 kgs)
30 Pull-Ups
When the running clock reaches 40:00…
For time:
Run 1600 Meters
SCORING – Please note times for each of the sections and then total them for your final score, e.g. – 6:02, 5:58, 6:34, 6:20, 6:43 = 31:37
This training session is for all of you who love to lift weights. It’s just a gentle reminder that good athletes must have incredible aerobic capacity. Please push hard on this session…and don’t even think about skipping it. Tino and I will be watching the comments all day tomorrow between events at the West regionals, and we’ll make mental notes on those of you who don’t submit results.
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 Training Option
A.
Three sets at max weight of:
150-Foot Yoke Carry
immediately followed by…
150-Foot Sandbag Carry
Rest as needed
B.
Two sets for max weight of:
150-Foot Single-Arm Reverse Sled Drag
immediately followed by…
150-Foot Sled Sprint
immediately followed by…
150-Foot Single-Arm Reverse Sled Drag (on the other arm)
immediately followed by…
150-Foot Sled Sprint
Rest as needed
C.
Three sets of:
100-Foot Harnessed Sled Drags
Rest 90 seconds
6:00
6:15
6:10
8:00
6:00
2nd day back from 3rd week Regionals and the pec is good to go!
Thrusters hurt!
Going to be a week behind bc of week of rest, and like being able to plan ahead!
Primary session, I did 7:34, stopped at 26pullups, 7:39, stopped at 9 pullups, 7:44. Did this with an injured back. Split thrusters and pullups.
I felt guilty for not doing this yesterday so I did it today….
Run 1: 6:02
Jackie 1: 7:57
Run 2: 7:58 (at this point I’m wanting to be dead)
Jackie 2: 9:27
Run/Walk 3: 9:55
*I’m looking forward to retesting this at some point
Death on Sunday AM after going out last night after Champion’s League soccer match. Sweating gin.
8:22, 7:22, 8:59, 7:58, 8:46 (don’t know how the hell I ran faster on the last mile…)
Knew this would be a mental challenge for me more than anything but happy with UB Thrusters each round (lifetime Jackie PR is 6:50-something), and not stopping on the second run with my strong short 5ft legs.
Good energy even though I’m dehydrated ?
Run 6:39
Jackie 7:08
Run 7:02
Jackie 7:14
Run 7:30
A. 6:49
B.7:10
C. 8:11
D. 8:30
E. 8:20
38:50 this is my biggest weakness and will be my focus all up until next year!
Strong man
230 on yoke
150 sand bag
Primary Session
1 mile: 6:43
Jackie: 6:10
1 mile: 7:40
Jackie: 6:12
1mile: 7:38
Crud… this looks really fun. Missed the programming today and Friday. I was prepping meals, hypo chamber and working mobility. I had a competition today with my training partner. After 5 events we had 4 even wins amd 1 2nd place finish I pr my dead lift by 15# Needless to say we won. One team was on our coat tails every event. Staying calm and sticking to our plan and trusting our abilities we came out ahead. I got 300$ and a bunch of free stuff. Thank you guys. Eager to continue my training and see where it leads… Read more »
That’s awesome dude! Congrats!! Love seeing you able to show off all your hard work in training!
Awesome news man! Great work!
Primary:
7:41 (Run)
9:01 (Jackie)
5:42 (assault bike 3.2km)
8:57 (Jackie)
5:54 (assault bike 3.2km)
Went to the bike after first run as my left leg peroneals were burning again. I was focusing on a soft landing and running “faster” instead of hard from what I learnt of pose. This is a work in progress. This was a great opportunity to really work hard for a long time which is a major weakness for me, thanks for programming team!
Nice work Luke!
Primary Training Session:
7:36, 8:35, 8:25, 8:26, 7:49 = 40:51
Had fun with Jackie!
Strongman Training:
B. Both sets with empty rogue dog sled 1.2 (roughly 120#) woof. Sprints weren’t much of sprints.
C. All three sets w/ 270#
Strongman session:
A. Just loaded a bar on my back rack with 155lb for the yoke part, used a 100lb sandbag
B. Single arm drags and sled sprints with 50lbs on sled(big weakness there!)
C. Harnessed sled drags with 170lbs
So I guess I’m at least half dead to Tino. Back super limited/stopped the workout today. The last 400 of the first mile was spent running crotch first in an effort to relax my back, rowing and thrusters a mess.
Mile 1: 7:11
Jackie: 8:27 (way slower than it should have because of back)
Stopped because of back
Accessories:
Did Wednesday’s dumbbell shoulder work
Banded lat and tricep work
ROMWOD to try and loosen up my shoulders and back.
You love me really ❤️
Get healthy buddy! That has to be the first priority.
Been following invictus athlete since the open ended and haven’t posted once I think Hahahaha that’s going to change, and figured today would be the perfect day. Super discouraged by today, my running technique must be awful or maybe just the fact that running on pavement is a bitch but came back from all my mile runs with still 90% lung capacity in me but my soles of my feet and calves just feel like they’re going to blow kept me from going hard.. First mile – 7:39 First jackie – 8:13 (this was also discouraging since I have a… Read more »
The running option may be a good idea going forward then 🙂
Keep posting Michael!
Yes sir, looks like you’ll be enjoying all of the optional running endurance sessions. 🙂 Find a track or softer surface trail though.
any recommendations on a proper running shoe as well? i love the metcons but for heavy running days they just don’t cut it
Session two
Yesterday’s assault bike work ❤️
I wanted to work on staying at lower intensity (between 65-70 rpms) and holding pace. sub 3 seemed like a good goal after first round.
2:49
2:50
2:55
2:54
2:45
2:45
Not super confident in my ability to stay both controlled and fast in aerobic pieces, so worked on trusting myself for last 3 haha
5:49-7:22-6:32-7:27-6:40
33.40
Start positing!!
Any coments on the score?? ?
I’ve no idea where you’re at as an athlete. It’s hard to draw any comparison.
We’re only concerned with your progress, not your progress against the rest of the field. If these are close to your mile PRs and Jackie PRs then you did awesome. Seems like you did a pretty solid job and were super consistent across all pieces.
Glad to see you starting…keep it up. We read these and use the notes to help all of our athletes and provide feedback.
As Tino said, we want to learn about you as an athlete, so we like to track progress. That being said, your running times indicate that you have more aerobic capacity than you’re demonstrating in your Jackie scores.
Thank you Both, i think i could push a bit more on the rower both around at 4:10. Ill keep posting!
6:30+6:40+6:20+6:54+6:18= 31:52
fun sweaty session in morning, my shins are so tired from running that mile up the hill almost all the time?
Just so you guys don’t close on the doors on me when I come visit!!
6:13
6:52
6:52
7:14
6:50
Total – 34:01
Haha we wouldn’t do such a thing 🙂
Nice work Elise!
Thanks CJ!
So… I programmed Jackie for my gym’s yesterday and ended up doing it with them in 5:49 all UB… I think the mental factor of trying to kill it yesterday held me back today.
6:43/7:41/8:10/8:16/8:30 – I had no Push, broke up everything and just didn’t have the kill factor today ?
Three “Jackies” in 2 days ?
I keep forgetting to post my workouts since coming back this week!! Thanks for the kick in the pants ?
7:50/7:48/8:01/8:25/8:24 = 40:28
It was so freaking hot outside here, and it felt like the heat sucked out my energy on the runs. Jackie is probably my least favorite workout. Proud of myself for keeping going and for finishing Jackie faster than I thought I could! Now that I’m finished, I’m really glad I did this.
Reverse sled drags + sprints afterwards
Nice work getting through your least favourite workout not only once but twice!
Stay safe in the heat!
Next time we miss a day we aren’t going to play catch up. We will just move on to the next day. Same thing happened today mind was sharp, but body couldn’t push. Either that or just from all the recent PR’s I have had and I’m just taxed. 1 Mile 7:03 Jackie 9:00 Rowing was very slow 2:08 and had only finished the Thrusters Mile 2 7:48 Jackie 8:30 Rowing slow again 2:08 did 15 thrusters and moved onto pull ups Mile 3 7:01 Need to recover some. I know I am bigger, faster and stronger athlete now, body… Read more »
A mixture of both I think. You’ve been crushing it recently. Just make sure you prioritise your recovery as much as your training.
Keep up the great work!