Primary Training Session
Mobility, Activation & Warm-Up
Spend 5 minute rotating through Bryce’s Front Rack Mobility Drills
and then …
Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch
x 30 seconds per side
and then …
One set of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6′ high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Floor Slides x 10 reps
A.
Build to today’s 3-RM…
Pause Front Squat @ 33X1
Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Bench Press
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 75%
*Set 3: 1 rep @ 80-85%
*Set 4: 5 reps @ 70-75%
*Set 5: 5 reps @ 70-75%
*Set 6: 5 reps @ 70-75%
*Set 7: 5 reps @ 70-75%
Rest exactly 2 minutes between sets.
C.
Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.
D.
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calorie Bike Erg or Row
Thrusters*
*Set 1: 27 reps @ 95/65 lbs
*Set 2: 21 reps @ 115/75 lbs
*Set 3: 15 reps @ 135/95 lbs
*Set 4: 9 reps @ 165/115 lbs
Rest 3 minutes, and when the running clock reaches 15:00…
For time:
30/22 Calories of Assault Bike
20 Burpee Pull-Ups
15 Ring Muscle-Ups
Athlete Notes:
Previous weeks have gotten you familiar with heavy thrusters under fatigue. Similar to our notes in the past, test yourself! If you feel confident in your ability to move through the thrusters, push hard through the bike and trust your fitness.
The second conditioning portion is a good chance to push your gymnastics skills. If you feel comfortable with your muscle-ups, push hard on the burpee pull-ups! If you are concerned about the muscle-ups, you may need to push the bike, maintain a steady pace on the burpee pull-ups, and then hit consistent sets on your muscle-ups.
Mobility Done
A: build up to 275 for todays heavy
B: 135, 155, 175, 155 (4)
C: 235 todays heavy
D: Done 29:31
Plenty of sleep and good food tonight!!
For sure!
Las week 245 on 2 rm
Today 275 was heavy but I’m happy with that
Strong!!
Warm up done
A. 265# (79% 1RM FS)
B. 175/225/245/205/215/225/225
C. 175/185/195/205/215/225/230/235
D. performed on rower, cut the reps in half at Rx weight; didn’t have time for the second part
Real question: I’m having to scale most of the conditioning work and it often feels like it’s pretty far above my abilities as written – is this the right program for me where I’m at right now?
If your goal is to compete in the sport then this is the program for you. We program for the elite level then its up to you guys to adjust based on your needs. Use the coaches notes and results as a guide for how to adjust to keep the stimulus.We’re also happy to help through a more individualized program. If you have any further questions you can shoot us an email info @ invictusathlete.com
A: 185 (lower than last week which was 195 I think)
B: 105, 125, 145, 120×4
C: built to 180
D: had to do 4 min intervals
7 min with ring pull-ups
Getting it done. Good job Kathryn!
A. Up to 77.5 kg (last week was 77.5) C. Reached 65 kg, did 3 sets, then failed the forth, so went down to 62.5 for the last set D1. Women’s weight. 1.48 / 1.51 / 2.00 / Managed to get only 7 reps (started with 3 reps, than switched to singles.. I never used more than 40 kg for thrusters and that was 2 weeks ago 😀). Last set was very, very heavy for me. D2. 9.19 Did 22 calories Air Bike, then managed to perform 11 Ring Muscle Ups, then switched to 4 strict ring pull up and… Read more »
Good work today! Muscle up progress!
A. Up to 125Kg; 130Kg last week
B. 70/85/100/80Kg for 4×5
C. Up to 102Kg
D1. Rx w/ Echo – 2:25/2:26/2:34/2:47
This was really tough!!
D2. Rx – 5:25
Solid day!
A. Built to 145, +5lb from last week. Think I could have mustered 150 but my tempo was a little if-y on the last rep of final set. B. 95/110/125/4×5 @ 115 C. Built to 125 D. Did part 1 as a for time workout- no way I could do that many thrusters in time frame. 27 reps at 65, sets of 7 21 reps at 75, sets of 5 15 reps at 85, sets of 5 9 reps at 95, sets of 3 Finished in 19:00 It was encouraging to see that I could do 3 thrusters at 95lbs!!… Read more »
Heck yeah, getting stronger!
.
A. Pause FS @ 33X1: 215#x3 (easy 3, first day on Invictus Competition)
B. Bench: 165×5, 190×3, 215×1, 190x4x5
C. 185, 195 195, 205×5 (focus on form)
D.
95lbs for each round (27, 21,15,9). Skierg.
Ring dips and strick pullups instead of ring MU. (Herniated shoulder muscles – can’t kip)
8:26
How did you hurt your shoulder?
Dislocated it doing a bar MU in 21.3.
A. Up to 275, no shoes, sleeves or belt focusing on strengthening positions B. 205/250/295/245 across – think my bench will get back to where it was relatively quick just the elbow tendinitis slightly limiting C. Up to 315 missed the clean then took a few extra seconds and hit it, always happy to power 315 but gotta keep getting this up!! D. RX with row 95: 2:03 115: 2:02 135: 1:49 165: 1:46 This was actually devastating @15:00 D2. 5:19 RX Bike done somewhere between 1:10-1:15, bike had a malfunction had to switch another one Burpee pull ups just… Read more »
Feel free to sub the barbell with some dumbbell bench if that feels any better on the elbow
It for sure does feel better using DBs..kind of just a tolerance thing at this point I’m doing exercises for it and likely will sub dumbbells some days instead 👍🏻👍🏻
Really nothing day, wasn’t there in head, then the back started hurt again and fell totally apart
A) stopped at 70kg
B) 75-90-105-90-90-90-90kg
C) no
D) E2’30” for 10’ (4 sets)
20 cal row
20 wb 9kg
5 shpsu
Row and wb’s around 1:30, then a few extra sec the hspus
Rested exactly 3’, then…
Did the 2nd part of the workout RX, except with bar mu
5:04
Something whatever at the end, but that’s all
Hope tomorrow you feel a lot better!
Thank you! That makes two of us.
A) 325
B) 155/190/220/195×4
C) 275/280f
D) 2:15/2:30/3/4:30ish…
8:11. Ski erg for all cal and BMU
Ski erg and muscle ups is a tough combo!
A. 275
B. 185, 235, 265, 235, 235, 235, 235
C. 135, 155, 175, 185, 205, 225, 245 F, 245.
D. 20 cal row and max sets at each weight. 15, 8, 4, 3.
Then 9:57 RX
Good work today Collin!
A. Pause FS @ 33X1: 205#x3. Same weight as last week, but got that extra rep 🙌 Felt a lot stronger today.
B. Bench: 105×5, 125×3, 140×1, 115x5x2, 120#x5x2
C. 1 Cl LO + PC: 105, 115, 125, 135, 145, 155, 160(f), 160#
D. Just the rowing and thrusters. Used 15 Cals. 2:43, 2:37, 2:27, 2:13
Was a good lifting day!
Great to hear! Getting stronger
A. 285
B. 170/210/225/195/195/195/195
C. 255
D. 2:25/2:51/2:57/2:48 Rx. WOW! Haha talk about pushing yourself! Then 8:45 Rx
Heck yeah! Love a good effort
A. 110kg (same weight as last week)
B. Up to 85kg / back off at 75kg
C. Up to 105kg
D.
20 cal Bike
Thruster at 30/40/50/60kg
Part 2
7.20min
Only did 5 Muscle Ups because hands are still a bit ripped. First Day back in the gym after 6 months of lockdown. I hope that my ring/bar Gymnastics will get better in a few sessions.
Well it has got to be nice to be back in a gym!