Primary Strength Session
A.
Three sets of:
Single Leg Box Jump x 2 reps each leg
followed by…
Three sets of:
Single Leg Step Up Jumps x 4 reps each leg
(the box height you step up on should be below knee height
B.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Set 5 = @ 80%
The focus today is on speed & perfect positioning.
C.
Every 90 seconds, for as long as possible…
Snatch x 1 rep
*Males – Start at approximately 100 lbs under your PR and add 10 lbs every 90 seconds. Stop once you miss the same weight twice.
*Females – Start at approximately 50 lbs under your PR and add 5 lbs every 90 seconds. Stop once you miss the same weight twice.
Primary Conditioning Session
Three rounds for time of:
6 Shoulder to Overhead (205/145 lbs)
9 Hang Power Cleans
12 Bar Facing Burpees
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.
Strength Accessory Option
A.
Three sets of:
Prone Hamstring Curls x 8-10 reps @ 4111
rest 30 seconds
Reverse Hypers x 15-20 reps
Rest 60 seconds
B.
Three sets of:
Single Arm DB Bench Press (right) x 8-10 reps
Rest 30 seconds
Single Arm DB Row (right) x 8-10 reps
Rest 30 seconds
Single Arm DB Bench Press (left) x 8-10 reps
Rest 30 seconds
Single Arm DB Row (left) x 8-10 reps
Rest 60 seconds
Assault Bike Conditioning Option
“AB 10”
For max calories:
10 Minutes of Assault Bike
This is a re-test! Please note total calories and average RPMs, and compare to April 6, 2018
.
Murph 40:47
B- 185/200/220
C- failed 180
D- 6:27
a) done
b) done off 325 for percentages
c) built to 215 then missed 225 twice
primary conditioning
went at 175 all s2oh unbroken
2:42 5/4 cleans
3:25 6/3 cleans
3:20 9 cleans unbroken
gotta speed up the burps and quit resting so much
A. Done
B. 160/170/180/195
C. Built to 165# shoulder got kind of cranky so I stopped
Did an 1 hour Amrap sweat sesh with Jenna.
It was Long…?
Primary strength:
A. Done
B. Front squats @ 110/110/115/115/125
C. Snatches up to 105
A) done
B) 225,240,265
Strength
A) done
B) done 70#
Bike-199
Class wod for conditioning
50-40-30-20-10
Cals bike
Russia kB swing 53# (hand issue)
Cals row
24:11
Walked in the gym and was asked if I wanted to do a workout. Doesnt take much to peer pressure me into training with a group when I can. So started today with this metcon 1 mile run 8 Hang Power Snatches 155lb 8 Hang Clean and Jerks 155 8 Thrusters 155 800m run 6 HPS 6 HCJ 6 Thrust 400m run 4’s Then moved into the workout for today. A. Complete B. Front squats completed percentages off of 350lb C. Went from 105 to 205lb with no misses and then missed 215 which felt super heavy so bumped down… Read more »
Keep up the strength gains and don’t give in to peer pressure 🙂
A. Done
B. 150/150/160/160/175
C. Up to 165 PR so close to 170 ☹️ #humpandbump
Conditioning 8:06
SAO
A. Done
B. Done 35/45/50
Yeah Abby!! Congrats on the PR!!! 170 will follow soon!
All the sweat it’s so muggy today… forgot my lifters at CFV so did snatches in metcons
strength
A. Done w/ 20” box
B. 165/165/175/175/190
C. Up to 160# (my PR is 162#) – almost hit 165# in metcons how cool!
Conditioning
6:11 – I learned how to “bounce” my power cleans right from my hips halfway through the workout ? it was a looooot faster
Flats Didn’t seem to effect your lifting much ??♂️
Awesome work!!
S1
Cardi-Bro
Accessory
S2
Front Squats done off 425
Snatched 275
Conditioning
5:12
Do you even…cardi-bro?!
A. Done
B. 105-120kg
C. Up to 110kg that is 2.5kg PB! 2 years in making
Conditioning
8:34
Pm session
Strength accessory
A. Done (don’t have reverse hyper, so substitute it for leg raises of ghd with wall ball between legs)
B. Done 10 reps 28-32-32kg
Yeah Petr!! So awesome to see all your hard work paying off!!!
Went to regionals in Salt Lake City last weekend. 9 hour drive to Salt Lake City. The ride was tough on my back and hips. Gradually building back into volume.
Strength
B. All sets 225
C. Build up to 250
Conditioning
7:14
S2o unbroken
Hpc 5+4
Hope you had fun at regionals and have you some motivation going into the off season!
Glad you’re being smart and looking after your body!
Session 1:
Primary strength
A) single leg on 20” box strip jumps done
B) 220/235/250 felt good today no belt
C) from 125 to 235 for a 5lb pr! Really happy about that that’s 10 total pounds on my snatch this cycle!
Strength accessory
A) done
B) 60lbs for bench and 75 for rows
Session 2:
Primary conditioning
6:40 4/3/2 on my first set of hang power cleans then 5/4 on the last 2. Unbroken on shoulder to overhead and tried to be consistent on burpees
Good day today!
I’m going to skip training today and tomorrow and rest until Monday to see if I fully recover from the flu. Lungs are killing me.
For next week, what would be an ideal training day schedule look like? Do I separate primary strength from primary conditioning? What about the accessories options? Is it a good idea gathering primary strength with strength accessory and primary conditioning with conditioning options? How can I organize the training to get the most out of it?
Hey buddy! I hope you feel better for next week!
If you are unsure about what options to choose from then Invictus Athlete + would work well. You will be given a coach who will help select the options best suited to you and also be able to help with video review and accountability. If you are interested and want more info shoot a message to info@invictusathlete.com
Thank you Tino! I will get more info and think about your suggestion.
PS:
A. Done
B. 155/165/175
C. Meh… struggling with the mental aspect on my lifts, maybe I’m not strong enough, but I really feel like I get to 135# and suddenly feel afraid of the bar
SAO:
A. Done
B. 45/50/50 x 10 reps
Post some video of your snatches. Let’s see if we can help!
Thanks! Loved watching the teams today!!! Yayayayaahhhhh
http://www.youtube.com/watch?v=e9G019v20jo
Primary Strength Session
A Done
B: 205/220/235
C 155 (165 fail 2x)?
Pri cond. Session
11:11 (165lbs)
Strength Accessory Option
A Done
B. 20kg/24kg/26kg
AB 10’ – 119 cal
Session 1
Primary Strength
A. Done
B. 175, 185, 195
C. Did 5# jumps starting at 95 and got 150 (5# PR). 155 is there, but I lose it forward on the first pull and then miss the catch.
Did snatch lift offs with 115 to work on this a bit
Session 2
Strength Accessory
A. Done
B. Done
Know this is probably coming, but did Murph at an event to benefit Special Operations Gold Star Families!
50:19
Vest; Straight Thru
Got a nice rip tho, so will probably cherry pick a bit for a few days to heal up for the Comp next weekend. Happy Memorial Day all ??
Happy Memorial Day dude. Look after those hands, hopefully they heal up soon!
A. 20/20/24”
20” across
B. 240/240/255/255/275
C. Up to 185, failed 195 twice
Primary condo-done
Jerks: 6/4-2/4-2 cleans: 3/2/2/2 ea. set
AB 10 mins-122 was just trying to stay at a slightly uncomfortable pace, did this right after the metcon
SAO
A. Band & 65# goodmorning
B. 50/75
Get the most out of your training and separate sessions. Your conditioning is good there’s no need to do so much. Get strong!!
Agreed, I was just jacked up to go watch regionals today. Hopefully see you there!
Strength:
1) done with a 24′ box and with a stair
2) 101,5/109/116
3) 60/65/70/75/80/85/90/95(miss) (5kg more than the last week) happy to hit 90% every weeks
Accessory:
2) done 10 reps with 25 kg db
AB10: 152 cal 64 rpm
last time around 135
Awesome improvement on the bike!
Primary conditioning:
4:59
Front squat work.
Doing strength after other strength after class today.
Nice work go By sub 5!
Had to just send it on those last burpees