A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstables and goals.
B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.
C.
Three sets for times of:
500 Meter Row
3-5 Unbroken Ring Muscle-Ups
10 Unbroken Snatches*
3-5 Unbroken Ring Muscle-Ups
500 Meter Row
Rest 4 minutes
*Set 1 – 115/85 lbs
*Set 2 – 135/95 lbs
*Set 3 – 155/105 lbs
D.
Every 2 minutes, for 12 minutes (6 sets):
100-Foot Front Racked Kettlebell Carry (32/24 kg)
10 GHD Sit-Ups
E.
Three sets of:
Reverse Snow Angels x 60 Seconds
Rest 60 seconds
Banded Pull-Aparts x 50 reps
Rest as needed
A. Handstand pratice hold in place
B. 70 kg
C. 50 kg snatches all rounds (7:20 rounds)
A. I combined D and E into a warm-up of 6 sets 100 ft front rack DB carry / 10 v-ups then 3 sets crossover symmetry
B. Snatch 85/85/85/90/90/95/95/100 as prescribed percentages
C. 5:38/5:58/6:12 done with 400m runs, 1 strict MU, and 55# snatches across
Hey, when the next cycle starts?
Hey?
Done yesterday after work, forgot to post..
A. Hs work done
B. Up to 105 lbs.
C. Completed with snatches at 85 and done with pull-ups limited equipment 6:30/rd
D. completed with 45s
E. Completed
B. 185 for all
C. Done with 400 run and 5mus.
5:50/5:57/7:00
D. 3 rounds
A: skipped for wrist
B: 135 for first half, 145 for second
Stayed lighter for wrist and practice
C: 5:56/6:10/6:22
95/105/115 and 3’s on MU
Couldn’t start til 9pm, I’m smoked
Thats a late session! I hope you managed to get to sleep!
A: Done
B: 185×2/195×2/205/215/220
C: 5:21/6:00/6:17. 5mu, took more extra time before the 2nd set of muscle ups.
D: Done
E: shspu
Get back on those rings faster! Trust it!
A. Done
B. 60kg
C. 5:51/ 6:15/ 7:48 – 40/50/60kg – I went unbroken only snatches first round.
D. Done
E. Done
Nice work Danilo! Try to adjust the load so you get at least the first two sets unbroken. Still a solid push!
A) done
B) up to 200
C) 5:27, 5:29, 5:57
5 muscle ups each time
Snatches unbroken
Took a little longer each round of snatches to recover before grabbing the bar.
Put your hands back on the bar earlier! Got to trust yourself!
I did trust myself. Just going to take a moment to breathe and compose myself and enjoy the process ?
a) play around for 15 minutes going around the cones, 25 feet forward and 25 feet reverse and finish with 100feet
b) 1-2-3 @135, 4-5-6 @150, 7-8 @ 160
c)500m row+ 3 rings m-ups+ 10 snatches unbroken first set @95, second @115, third 135,+3 ring m-ups+500 m row
(7:30)( 8:00)(8:10)
c)done
Good job in the reverse handstand walks!
B. 135
C. 8:20 9:10 9:59 with 5 mu and snatches at 95 115 135, not unbroken. Did as many as I could touch and go with good form, then singles
D. Done with 32kg kbs
E. Pull aparts with orange band
Great workout thanks Tino!
You’re welcome dude! Another good session in the books!
A. HS Hold
B. 150, 155, 160, 165, 175
C. 7:11, 7:22, 8:29 all sets UB did 3 MU; still struggling to clear CO2 at altitude.
Training at altitude is no joke but at least the thin air makes assault bikes tick over faster 🙂
A) worked holds and shoulder taps
B) 95/95/95/95/105/105/105/105
C) 5:52/6:08/6:02 Subbed bar MU, everything else Rx
D) done
E) done
Thanks Tino!! Hope your day has been awesome!
? ?
??
A. Some handstand holds on the wall to stretch shoulders out
B. 145/145/135×6 was having trouble pausing at 145 and liked how vertical my pull under was at 135
C. 5 unbroken muscle ups every round…tried transitioning like I used to…then I got to the barbell
6:41 (6+singles)/6:42 (95#)/6:55 (95#) w/ rower malfunction
D. Done
E. Done
Good to see things moving in the right direction. Excited to get you back to your old self!
A. Done
B. 150#
C. 6:33/7:38/8:00 I went unbroken on everything the first round. Second round I broke snatches 5/5 and third round all singles.
D. Done with 24kg KBs
E. Done
I want to give a big shout out to Tino and the rest of Invictus. I truly believe your programming allowed myself and my team snag a 6th place finish in the Rx division at Granite Games! Jumped from 27th place last year. Hopefully I can convince Joe T to come out retirement for a podium push next. I think I can convince Max.
Thanks buddy I appreciate your kind words! That’s so awesome to hear, pumped to see all the hard work you’ve been putting in paying off. Now to get Max and Joe on board for the next one!
Globo gym session on the road. Limited equipment.
A. 10 sets of :45 on :45 off rowing. Averaged 225-235m.
B. 10rm squat at 315, drop set at 285.
D. 6 sets of Farmers Carry x 100ft (45# plates/hand) / 10 vups.
E. Done
Good to see you got some numbers on the board for your 10RM Squat ?
A) Done
B) Squats From Yesterday 225/200
C) 6:30 5/5 MU & 95#, 6:18 3/3 MU & 115#, 7:56 3/3 MU & 135# (Not Unbroken)
Killer wod, my pulls felt so shitty today on muscle-ups and Snatches.
Taxing your grip, working on barbell cycling then asking you to do some muscleups! ?
A-✅
B-81kg
C-7:20/8:29/9:33 5mu (slow in transitions)
D-✅
Don’t be scared to push those transitions and to see what you’re capable of!
A. Done
B. 32-35kg
C. 6:50, 7:12, 7:06. Scaled MU to 3-4 ring dips before the snatch and 4 strict pull-ups after the snatch. Snatch weight 25kg, 30kg, 30kg
My forearms were on fire!
D. Done with 2x20kg
E. Done
A. Done. Got several 5 ft increments
B. 76/85. These went well.
C. 7:24/7:33/7:41. Did 4 MU the first round, then dropped to 3’s. Did RX weights but only did 5 reps at the last round since it’s my 97%, per Ricky. Made 2/5.
D. Done
Did you do all of those weights unbroken?!?
No, I had planned to go way lighter to stay UB. But Ricky wanted me to stay heavier, since that’s where I struggle. I did the 85 in 4/4/2, 95 in doubles, and 105 in singles. I’ve never done more than singles at 85, so I guess it was a win. Pretty sure I’ve only snatched 105 maybe 3 times in my life before today.