TESTING WEEK – This is the first day of the post-regionals off-season cycle. Accordingly, this week we will be collecting baseline data that will be extremely important in determining the direction of the program for the next 8-12 weeks. The volume will be a bit lower than normal this week, and you will not have as many options to customize the program, but it’s important that we get good baseline data on all athletes and know where our community is strong and weak. PLEASE POST YOUR RESULTS TO COMMENTS so that we can ensure that we’re addressing what our community needs in our program!
Session One
A.
Every 3 minutes, for 15 minutes (5 sets) of:
3-Position Snatch
(high hang, mid-thigh and then floor – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)
B.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
C.
For time:
50 Meter (150 foot) Handstand Walk
D.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (135/95 lbs)
Session Two
A.
Two sets of:
Run 400 Meters @ 70-75%
Back Pedal 100 Meters
Jog 100 Meters
Back Pedal 100 Meters
Jog 100 Meters
B.
For time:
Run 800 Meters
Perform this on a regulation track. Make sure you have given yourself plenty of opportunity to warm-up properly.
C.
Warm-Down
Run 400 Meters @ 65-70%
Run 400 Meters @ 55-60%
Run 400 Meters @ 45-50%
Stretch for at least 8-10 minutes
Session 1
A.
1. 95
2. 110
3. 120
4. 130
5. 140
B. Ended at 347
C. 2:05
D. 4:32 Rx
Session Two
B. 3:07
a) Worked up to 85 wasn’t feeling 100%
b)185kg for my last set.
c)2:58 did 6 sets of 25ft
d) No rower
Session 2: Done
A. Worked from 165-175lbs for mechanics and positioning
B. Reached 405lbs, failed 420lbs. Hit 415 (5lb increase) two weeks ago, so I’m okay with 97%.
C. 1:24
D. 4:59 – I’m out of shape. Lots of work to do.
A) up to 185#
B) 425#
C) 1:16
D) 3:59
E) 2:29 800m
First post, bit scary. New to the programme for approx a month now. I don’t post normally, just plod along but have been reading how important it is for the coaches so here it is. I’ve caught a cold also so energy is a bit off for testing week but still showing up. It’s Wednesday here and your Tuesday so just catching up on Mondays post. Also this is in kgs S1 A) 30,32,5, 35, 37.5, 42.5 B) bailed at 85 on the 4th set C) Still working on these, did them in 5m sets – 15:21 D) 9:24 slow… Read more »
A. 225 (PR)
B. 420# (excited to start out with this in the beginning of offseason, goal is 450 squat by next year)
C. 52 seconds (felt like cardio)
D. 3:49 (next time we text this I want 3:30)
Run at 2:49
A.205 left wrist pain
B.420 was 95 %. Couldn’t hit more
C. 2:13
D. 4:16 that was rough
E.2:42. On regulation track
1. Worked on 70,80,90 kg felt a little bit heavy.
2. Back squat got to 160kg, 170kg I got up without hands I don’t know it always happen to me on heavy squats.
3. 1:30 15m,15m,15m,5m lack of space.
4. 3:46 felt good
5. I have something wrong with my left calf so I didnt run instead I rowed 1000m: 3:13
Session 1
A. 85/105/105/125/135
B. 300#!!!!!! This is 25# more than I’ve squatted in the last year after injuring my knee. Super excited!
C. 1:30
D. 5:19
Session 2:
A) Done
B) 2.27. Hamstrings were BURNT. Felt ok though and got the spikes out for a burn which is always nice.
C) Done.
Session 1
A) 135/155/175/185/205 -failed the full snatch
B) 225/265/300/340/355/370 stopped there. No PR today.
C. 1:20
D. 4:01
Session 2
Warm up and cool down all done.
800m – 2:42- Out and back. No time to make it to a track.
Session 1:
A) Snatched without focus on weight. Shoulder being a bit funky so taking care of it and working form and speed. 120lbs. Light and nice.
B) 330lb – 10lbs off PR. Attempted PR and just drove me into the hole too far. Had to cut due to time constraints. Next time I’ll get it.
C) 5 x 10m lengths. 1.28. Broke twice other than the turnaround. Last lap gassy.
D) 4.33 Rx. That hurt.
Was a tough day today. Worked some pretty hard labor for 8 hrs and then went straight to the gym
A. Up to 205 didnt have the best warm up and holding those positions was hard! Just wasnt poppy
B. 395 PR is 425
C. :56 Broke at 100 to turn around but UB otherwise
D. 4:16
Session 2
No time today
Hey guys! Just new to the program and getting back into the swing of things. Got to regionals in 2013 and 2014, but then took 1.5 years off due to being incarcerated… Just a bad mistake in my life and had to take care of it. But before going in I found CrossFit and it actually saved my life… Never went back to what I was doing and I never will. Now that I’m back I want to get back to my old self and crush it! INVICTUS is the way to go. So here I am now, joined up… Read more »
Welcome dude!! Awesome to have you a part of the community. Excited to watch you develop and help you on your journey to becoming the best you can be.
Thanks brotha!
D. event 4. previos time 7:46 , today: 6:18 🙂 i do the burpees faster and the cleans 15-10-5
Great improvement Daniel!
Session 1 A. 75-95-125-135-145 B. Worked off of 300 and got 315lbs on 8th set C. 1:43 D. 5:46 Session 2 A. Done B. 2:41 C. Done New to Invictus Athlete. I followed Competition a little over 2 years ago but had a disc injury. I’ve been struggling with the injury for 2 years, and haven’t done any lifting for a solid year and a half until about a month ago. Still dealing with some lasting nerve pain in my feet, but I’ve tried everything and the Mckenzie Method seems to be working better than anything so far. Decided to… Read more »
Great to see you have made the switch over Torey. The posterior chain work we plan on incorporating in this cycle should be great for you. We have found with so many athletes who have back pain that it arises from major weakness in their glutes and hamstrings. Lets get those strong and hopefully it helps!
That sounds great, could be the case because deadlifting has always been a weakness of mine! I’m looking forward to it, thanks!
Session 2
A. Done
B. 2:52
C. Done then Romwod
Session 1: A: 145-155-165-175-185. 205 is my max. (My max snatch balance is 265 and Max OHS is 290, so form is clearly an issue here.) B: started at 195 (55%), then BARELY hit 350. 355 used to be my max, but haven’t done a ton of backsquats lately. I’ve noticed if I don’t keep them in the very regular routine, they fall very quick. Glute activation has gotten WAY better on the last cycle but it’s still a work in progress. C: 1:57. 3 sets of 50 cause the gym here is small. D: 7:50. Not proud of my… Read more »
I think these are supposed to be hang power cleans, judging from the standards video on the games website for this workout
Well, I guess I get a gold star for the day!
I’m just had a jammed in my head over the years that unless it says power, you don’t do power.
Same here, I was about to do squat cleans too!
As a general rule in conditioning portions perform the fastest most efficient movement unless stated otherwise. In the strength component I would encourage you to squat everything unless stated otherwise, you can never be to strong.
AM session
A.
225 for the 5 sets
B.
465 failed 485
C.
2:23
D.
3:54
PM session
A.
Done
B.
2:56
C.
Done
impressive snatches!
What’s up man where have you been!?
Welcome back!! How is your back feeling?
Session 2 first:
A) done
B) 3:13 (no track)
C) done
Session 1:
A) 85/85/95/105/105 good to work on form, was getting sloppy!
B) up to 225 (96%)
C) 15 mins HS walk practice, got a couple with 3 steps per hand
D) 7:44