Primary Strength Session
A.
Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 92-95% of 1-RM C&J
B.
Every 4 minutes, for 16 minutes:
Power Snatch Barbell Cycling
*Set 1 – 9 reps @ 55-65% of 1-RM Snatch
*Set 2 – 9 reps @ 55-65%
*Set 3 – 9 reps @ 55-65%
*Set 4 – 9 reps @ 55-65%
For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken. As we get closer to the competition season it will become increasingly important to know what loads you can handle touch-n-go, and which you’ll benefit from resetting with.
C.
Bench Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Rest 2 minutes
Make these heavy the first wave, and heavier on the second. 🙂
Primary Conditioning Session
“Three Wise Men Tribute Workout”
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (185/125 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14 lbs)
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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.
Aerobic/Gymnastics Option
A.
Every 4 minutes, for 28 minutes (7 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups
B.
Four sets of:
Chinese Rows x 5 reps
(go as heavy as you can)
Rest 60-90 seconds
GHD Sit-Ups x 12 reps
Rest 60-90 seconds
Primary Strength:
A) 2FS+J- 175/185 for the rest. Jerk was hard.
B) Did at 95#
C) 125/135/145 – 130/140/150
Primary Conditioning:
Jeremy: 2+1
Ben: 2+3
Beau: 2+15
I did kipping pullups, no butterfly. First pullups in a wod in I don’t know how long. No pain! But shoulder is tight from lots of pressing, i think. I’m thinking of finding a shoulder program to follow. I’d be more consistent.
Also did 20 mins stability/mobility with shoulders, and the chinese row/ghd’s.
Aerobic/Gymnastics:
A) done, did 5 strict C2B chin ups+5 strict ring dips instead of MU. First set 3:10, middle sets around 3:25, last set 3:45. Runs slowed down, stuff in gym actually got a little faster.
B) done, 95/100/105/105 on Chinese row
A. 180 for all sets. 90%.
B. Had to skip because group was ready for 3 Wise Men
C. Benched after 3 Wiseman
135×6, 155×4, 175×2, 165×6, 185×4, 195×2
3 Wise Men
Jeremy 3
Ben 2 +10
Beau 1+ 26
Did some skill work after since we got to go to a gym today and hit the things we don’t have access to: ghd sit ups + HS Walk+ bar muscle ups
Karen!! I miss you. Hope everything is going well up there!
She forgot to post 200 x 1 ? Almost 2…she stronngggg
She forgot to post 200 x 1 almost 2….she stronnnggg ??
195# for 2!! That’s awesome!
Only able to get in strength today. Since the kids are out of school we had morning practice then left straight from there for a clinic all weekend.
A. 2FS + jerk made all 6 at 95% (90kg)
B. Snatch BB cycling: 3@105# (60%) 1@110# (62.5%)
C. Bench
6@125#, 4@140#, 2@160#
6@140#, 4@160#, 2@165#
A. Felt pretty tired so worked up today in sets. Squat felt easy and jerk felt like crap. 255/255/265/265/275/275
C. 185/225/245/185/225/245
Conditioning:
2+1/2+10/2+15
Session 2
Front Squat/Jerk Complex = All sets at 265
Power Snatch Cycling (115) = 22s, 20s, 18s, 18s
Bench Press = 205/225/245/245/265/285
Strength-
Jerk complex up 2 90% felt slow today
Power snatch cycling 135 across 57%
Bench
225
235
245
230
240
250
Wod
1 round + 1 rep
2 rounds 13 reps
1 round 45 reps
Optional con done
Did ring half the time did bar mu rest cause hands were feeling raw
Only one session:
A. 2 FS+Jerk
215×5,225×1
B. Power snatch cycling
105lbs 4×9 55%
C. Skipped
Primary conditioning
“Jeremy” RX version
5 hang snatch 135lbs
10 BOB
1+5+9
“Ben” Rx version
10 power clean 135lbs
20 pull up
1+10+3
“Beau”
15BJO
30 Wall balls
1+15+5
*last week of invictus athlete blog:( gotta save up for school. Will be doing Comp blog though
Booooooooooo. Make sure you post so we can keep track of your progress.
S1 Aerobic/Gymnastic work 2:17 2:18 2:18 2:23 2:27 2:31 2:29 Accessory done S2 2 Front Squat + Jerk Had to stay at 305. Shoulders were very fatigued from earlier. Power Snatch cycling All sets at 165 Three Wise Men Jeremy 3+3 Ben 3 Beau 2 + 21 I wish I could find what I got last year to compare. Not sure if I did any better but I do remember last year I did this first thing and today I did it last so I felt a little more sluggish during this run through. Still a great workout for a… Read more »
Nice work dude!
Thanks coach. Doing a Spartan race with the gym tomorrow so I’ll be mia on the Saturday session. We have around 20 people doing it.
That’s awesome! Hope you guys have a blast!
Really nice scores in the heroes
I wad like a big sausage in this haha
Did you do it with 185 lbs
Thanks dude. Yea 185 for me.
Pm session
BeN. ..3rounds + 4 snatch
Beau…2rounds + 6 pull ups
Jeremy…2rounds + 15 bjo
Scaled weights…back was pulling…
Optional gymnastics
Modified slightly as I wanted to do it but short on time and i need to get better at muscle ups in workouts!
3rft…
400m run, 5 muscle ups
Didn’t remember to actually check time ?
Really proud as I did all 3 sets of 5 ubroken. …first time I have ever done more than one set over 3 reps in one go!
Nice work on muscle ups!
Thanks Kevin ?
On the road to recovery with my left ac joint. Finally figured out why my shoulder was flaring up. I’ll have to modify a lot of shoulder stuff for a few weeks so if there’s any suggestions on alternative things I can do, I’m all ears. I don’t want my left arm to shrink haha Primary strength: A. 125# no jerks. I did the 2 reps every min on the min for 12 because I didn’t know what else to do in place of barbell cycling and benching Primary conditioning: Didn’t record my reps I just went hard Modified the… Read more »
Good to hear that you have got to the root of the problem. Now to rehab your shoulder and come back stronger than before!
Primary conditioning:
Couldn’t do the three wiseman due to space. So hopped in on class wod
20 FS at 225
30 BJ at 30 inches
40 KB swinfs at 53
50 wall balls at 30lbs
6:01
Then EMOM for 12 mins. Alternated between 6 MU and 15 GHD sit ups
This is ok as long as you won 🙂
it was our PE class so for sure! The university that is by our gym has “crossfit” as an elective and they come to our gym and learn what crossfit is all about for a semester! i usually coach this class but our head coach was there and i asked if i could hop in and throwdown with them!
Happy Veterans Day!
Strength
FS+Jerk
210/220/220/220/220/225
Snatch cycling
110/120/125/130
Felt great!
Bench Press
115/135/155
135/165/180
Conditioning
Jeremy – 3+5
Ben- subbed HSPU b/c I have a memorial WOD tomorrow with 100 pull ups 2+4
Beau- 2 +15
This whole week I haven’t been able to do a MetCon without fighting off having to puke the whole time. Either they are just especially sucky this week or I need to switch up my eating/training times!
Hope you work out what the issue is and you don’t throw up during workouts next week 🙂
Are you foreshadowing….yayyy can’t wait! Waited a few hours longer after eating to do my conditioning today and felt much better!
Primary Strength Session A. 2 Front Squats + Jerk @ 92-95% of 1-RM C&J: 77,5-80-80-80-80-81kg B. Will do the Power Snatch Barbell Cycling tomorrow C. Bench Press *Set 1 – 6 reps @ 55kg *Set 2 – 4 reps @ 65kg *Set 3 – 2 reps @ 72,5kg *Set 4 – 6 reps @ 60kg *Set 5 – 4 reps @ 70kg *Set 6 – 2 reps @ 77,5kg Primary Conditioning Session “Three Wise Men Tribute Workout” “Jeremy”: 2rounds + 6reps (snatches: 5 / 5 / 2+2+1) “Ben” : 2rounds + 9reps (powercleans: 10 / 6+4 / 5+2+2. Pull-ups: 12+8/12+8)… Read more »
2nd Session
A. 2 FS + Jerk
-tried 305 (95%) missed jerk right away so dropped down to…
-295= missed jerks on minute 3,4
B. Snatch Barbell Cycling;
-135×9
-145×9
-155×9
-165×9; all set UB and took about :20 sec give or take 1 second
C. E4M x 7 Sets; Run/PPress/MUs
-Slowest set= 2:18 (1st set)
-Fastest set= 2:04 (Last set)
**I actually got a little faster as I went
Lifting:
A) re-take between squats and jerk for wrist, also started light and built up
Got up to 155 with no pain!
B) skipped for wrist, still hurts to bring bar down
C) 95/105/115/105/112/122
2# PR on 2RM bench…small, but I’ll take it!
Conditioning:
Scaled to 95# and did all singles for wrist
Jeremy: 2+1
Ben: 1+22
Beau: 1+21
All the bench gains! Good to see that your wrist is finally better!
Terrible head cold and allergies but it turned out to be a great session!
Front squat complex done 195-220
Barbell cycle unbroken
55%-95#-:20
55%-95#-17
65%-105#-:19
65%-105#-:19
Bench
6-125
4-140
2-150
6-135
4-150
2-165
Aerobic/Gymnastics Option Done RX
Runs were 1:35
PP easy and light and ub
All MU on all rounds ub
2:40
2:40
2:40
2:40
2:41
2:42
2:45
Nice work pushing through today! Looks like a good session all things considered!
Primary strength:
A) 315-315-315(f jerk)-315-325
B) 165×9-185x9x3. These were really hard
C)205-255-265-245-265-285
That dip on your jerk though…stay tight and stay back.
Was having a terrible day so just trooped all of it out in one session Jerks at 218. Really wasn’t geared up for heavy jerks in the mood I was in Snatch cycling actually started to boost my mood done at 102 110 115 120 Based off 185 took about wel forgot now lol UB and straight to floor Bench 165 186 205 then ten pounds more on second go around Conditioning couldn’t go hard had to move for class mid set so got 2+5 @125 2 1+10 Had a snack then did E4F28 and left on a good note… Read more »
Glad you forced this session. You came out feeling better and doing pretty well.
Thanks man fee a lot better now. I am def getting more fit, love the program. My oly lifts will slowly climb! I am in for long haul
I want to send you my jerk video somehow so I can get some feedback
Post it on the facebook page
2front squats + jerk @95% =180#
Barbell cycling
9Power snatches @55%=88#
9Power snatches @55%=88#
9Power snatches @60%=95#
9Power snatches @65%=105#
Benchpress
6 @75#
4 @85#
2 @105#
6 @85#
4 @105#
2 @ 125#
Conditioning
Ben:
Beau:
Jeremy:
Chinese rows @105#