Session One
Strongman Saturday
A.
Two sets for max load of:
100-Foot Overhead Yoke Carry
Rest as needed
Goal is to work as heavy as possible, dropping the yoke only once over the course of the 100 feet.
B.
Two sets for max load of:
100-Foot Hand-Over-Hand Rope Pull
Rest as needed
Goal is to work as heavy as possible, stopping only once over the course of the 100 feet.
C.
Two sets for max load of:
150-Foot Farmer’s Walk
Rest as needed
Goal is to work as heavy as possible. Turn every 50-feet.
D.
Two sets for max load of:
200-Foot Sandbag Carry
Rest as needed
Goal is to work as heavy as possible, dropping the sandbag only once over the course of the 200 feet.
Session Two
A.
Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Unbroken Reps
B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed
C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
6/4 Muscle-Ups
20 Kettlebell Swings (32/24 kg)
40 Double-Unders
Session 1:
A) 90/140/190 plus axle bar
Then did 10 PC+J and 10 PC @ 90 plus axle bar
B) 70 on sled
C) 130 plus handles
D) heavy bag full of rocks 100+ pounds
Deadlift farmers handles
5×200 plus handles
3×225 plus handles
1×260 plus handles (boom!)
Session 2:
A)
legless rope climbs
22/20/21 SHSPU
B) 225/245/265/285
C) 4 rounds + 400m run and 17 reps
Crossover sym and Kipping HSPU work
A. Did my own yoke thingy…
B. 115# on sled pulls
C. 70s + 18s
D. All I have us an 80# bag
Session 2…which was really all in one.
A. Some leg less some not. 5/7/6 hspu. Body is tired. Triceps are sore.
B. 103/113 X 3 for bench
X. 4 + 200 m. Just went thru motion. MU UB. Gonna take 2 days rest before my Masters comp next Saturday. Might go a little lighter Monday-Wednesday as well. Gonna go off of feel. This was a tough week. ? It.
Best of luck next Saturday!!! Great thinking listening to your body
I did 9:48 on 16.5- my goal is to hit that 9:00; i think a 48 second drop seems unreal, i feel that my pace drops when reaching 15 rep 12 rep sets. any advice to press hard? should i push harder on the last 3 sets , or should I push myself a bit more in the beginning? Please advise guys.
To go sub 9 you have to be moving! If you can stick to the paces we suggested then you will get there.
21’s: 2:00
18’s: 3:35
15’s: 5:30
12’s: 7:00
9’s: 8:00
Question for Tino, Cj or hunter.
Our gym is going to finish 5th-10th in the region and this will be the first time our gym will be sending a team to regionals. What suggestions do you have as far as programming goes to prepare for team regionals? Will invictus athlete have a team portion?
With the open over we just lifted heavy today.
Snatch 225
Clean 325
Deadlift 535. (15 pound pr)
Felt good to just lift.
Once the leaderboard settles we will find out how many of you guys are going to regionals either as part of a team or individual. Once we find that out we can decide the best plan to accommodate all.
Redid 16.5 since I did it Thursday night (12:16)
Probably taking the rest of the weekend off to recover.
Did you improve?
Yup! First time was 14:49, held onto the bar an pushed the pace a lot more today.
Great work!!
Session 1:
A- 270/310#
B- 90/135#
C- 180# plus the rogue farmer handle in each hand.
D- 125# sand bag on each shoulder.
Session 2:
A- all done. SHSPU. 21/20/20
B- 205×5 225×5 245×4 260×4
C- 5 rounds with 35 seconds left over so I did a 100 meter sprint.
I’d like to share with you coaches that I qualified for a comp here in the UK in 3rd place yesterday just wanted to say thank you as it’s all down to you guys. I beat quite a lot of girls who whooped me last year so thank you very much for setting such an awesome programme 🙂
Yeah!!!!! Thats so awesome! What Comp is it?
Hi tino….its pound for pound… A body weight related comp I did well on 2 of the qualifiers one of them not so well. ..It was Isobel for time (2nd ), a bear complex (10th ish…not so good as I can’t bring a heavy barbel to my back..I’m scared so it limed my score) and 2 amraps. .. (3rd and 5th ish I think! )
Hello!
Overhead Yoke carry with bands and 16kg kettle bells
Farmers walk with 24kg…next time will do more as underestimated what I could do :-/
Bench …New 5rm at 55kg… x 2 sets and a set at 57.5kg for 3 and then a single (tried to do 4)
Rope climbs…shspu….11, 9, 8
Amrap…4 full rounds and up to 10 kbs …that was fun!!
Open workout will be done on Monday. ..just waiting to fully recover from this cold ..still not 100 percent in the chest so want to make sure I give myself the best chance to breathe well.
Get after it on Monday Charlie!!
Session two
A. around 6:30ish. went 11/8/9 on hspu. triceps are just a tad fatigued from 16.5
B.
C.
A. Snatched 235 (4#pr)
B.
Solid time on 16.5 Kyle! If you can go unbroken youll have no problem getting sub 10! Feeling a little under the weather and was a slug on the burpees. Not sure yet if I will redo it.
Thanks Alan. I know I can push harder so I’ll go for it and hope for the best!
Do it!!
Session one
A. 265/275 on an uneven incline on the way back for bonus points
B. 210/255
C. 90/110 on the axle bar with handle thingy. did 150 feet straight because I didn’t see the 50′ turn note. think I can go heavier still which is encouraging since my grip strength is nonexistent
D. i don’t know…a kind of heavy bag with yellow tape and a lighter bag with red tape? 120? I can only get so many bags on my shoulders
Hug those bad boys!!!
As long as its heavy and it puts you on your back once you’ve finished its good 🙂