Primary Training Session
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk + Behind The Neck Split Jerk
Start at 70% of 1-RM Split Jerk & build to today’s heavy
C.
Build to today’s 1-RM Push Press
D.
“Bridges”
Five rounds for time of:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups
Time Cap = 30 Minutes
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:
Close Grip Bench Press x 5 reps
immediately followed by…
Bench Press x 5 reps
immediately followed by…
Wide Grip Bench Press x 5 reps
immediately followed by…
Close Grip Push-Ups x Max Reps
Rest 2 minutes
Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.
B.
One set of:
400 Meter Sandbag Bear Hug Carry
immediately followed by…
200 Meter Sled Sprint
Same as last week with the goal of beating the time taken to complete the work allocated. See if you can reduce the drops or stops (if any) and complete this portion unbroken. On the carry, make sure you breathe through your nose. No mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.
C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 6-8 reps
Interval 2 – Straight Body Crunches x 20 reps @ 1010
Interval 3 – Elbow Jacks x 20 reps
Running Endurance Option
Every 10 Minutes for 40 Minutes (4 sets):
Run 1-Mile
If you run an 8+-minute mile, then perform this workout every 12 minutes.
Rowing Endurance Option
For time:
Row 7500 Meters
Just did “Bridges” today… didn’t feel awesome so called it after that.
4 RDS + 2 burpees. I think I have it in me to finish this workout. Needed to break up thrusters more in the early rounds and not redline.
Saturday
AM
A. Done
B. 135-145-150(F) i dislike behind the neck so much i went down to 105# and worked form.
C. Built to 155# (PR)
PM- Strength Accessory
A. Done w/ 85#
7/5/5 on max reps
B. 80#? Ball, subbed 200 m true form sprint
7:something
C. Done w/ jaguar crawls instead of elbow jacks
Did a 2 day comp over the weekend, flew home last night got in at midnight, got up 5am coached and then did “Bridges” at 7am
“Bridges”
25:58 rx
Unbroken on all pull-ups and hspu
Broke the thrusters 3 times each round
did the conditioning 26:45 RX
great workout, ive been picking and choosing what to do lately. Just trying to get/stay healthy at this point. I want to follow the programming in full i hate picking and choosing because i like the programming and think its well rounded. Stay strong friends. loving the work.
Bridges-39:38 RX
At the time cap I was at 3+53, im setting a goal to finish this under the time cap a year from now.
A. Jerk balance: 65/75/85
Tall jerks: 65/75/85
B. Split jerk + behind neck: 115/125/130/135/140/145
C. Built to 135# – PR!!!
Conditioning:
Did mainsite with some gym friends today
20 min AMRAP:
Run 400 min (I did on curve)
11 power snatch (95/65)
17 pull-ups (ring rows cause still can’t hang from rig)
13 power cleans (95/65)
Finished 3 rounds + 24 reps
Strength Accessory:
C. Done
Scaled T2b candlestick for eccentric dragon flags
Congrats on the Push Press PR!!
A)
133/153/177
133×3
B) 225 to 275 (no blocks not going any heavier)
C) 268 (3bs PR)
D) NDT
A) Bench
133/13
143/10
153/9
Gonna do some light FS and Clean technique
Biceps
You’ve been crushing it dude! Another PR! Great work!
Keep me posted on “Bridges” 🙂
Oh and lastly let me know if you want in on this. We will be opening a few more spots soon.
https://www.crossfitinvictus.com/invictus-athlete-program/october-25-2017-invictus-athlete/
A. 85/95/105 and 85/95/95
B. 155/165/175/185/195/205 – missed last rep from behind neck
C. 180 (5# PR!) i think I could have gotten 185 but my 10am class was impatiently waiting for me lol
Conditioning:
28:22, thrusters at 105 but scaled to no deficit on the HSPU… this is a 2:07 improvement from last time with the same weight and scaling.
Some sandbag and strength accessory stuff from yesterday
Really good week of training!
Congrats on the push press pr!! Solid session to finish off a good week of work.
Primary strength:
A: done
B: 132/154/154/176/198/220
Stayed light to focus on bracing midline and not hyperextending low back
C: 231, same as above except pushed it for 231
Conditioning:
Modified Bridges
10 shspu (no deficit)
60ft 30lb db oh walking lunges, turn around at 30ft
20cal ass bike
25 pull ups
Only did 3 rounds: 20:35
ROMwod
How’s your back feeling?
A. Done
B. 265
C. 245
Bridges- 25.02 Almost died!!!
A. 225,285,225 35,24,24
But you didn’t…Great work!
Maxed out my Clean and Jerk
155
I almost finished bridges. I always get capped.
I was 12 pull ups into the last 25. For sure a PR for me.
Great work dude!! Awesome to see those strength numbers up there with conditioning being high on the list too.
Thanks coach ! This year has been crazy with the gym and wedding but I’m trying to stay as sharp as I can.
Boom big weight baby!!! ??????
Early morning bridges
21.54
I will go sub 20 someday haha
First round was 3 min
Session 2 some weightlifting
Rest tomorrow it is the gods day haha
Loading up for next week’s
Great work Siggi! Thats a smoking fast time!
Stud!
A: Balances 65, 85, 105 Talls: 85, 105, 120 Front to Backs: 175, 185, 195, 205, 215, 220. Stayed safe on the back racking. Push Press: an easy 205 then missed 210 twice. Meh. Know I have more in the tank. Having no jerks blocks is getting real annoying. Tried to warm up for Bridges. That’s one of my favorite workouts. But was just wiped. Felt like I was coming down w/ something Thursday and was on a plane and in all day meeting yesterday in DC and didn’t get home till 1am. Thought I’d get a second wind but… Read more »
A.Done
B. 335 got a little nervous catching behind the neck any heavier
C. Push press 305
D. 27:58 was rough but can go faster next time… Fun day!!
Maybe do that run or row later
Solid finish to the week!
Huge push press Dan
A. Done up to 85#
B. 155/160 stayed a little lighter today
C. 170# push press
Did workout with class today !
Rowing endurance:
7500m – 34:27 yuck ?
Morning session: Todays track session was 25 min run at an easy pace and I finished just over 5k then rest 5 min and then 6×7 second sprints and I hit 65 yards every time. This was brutal haha Then strength A) 95/115/135 and 95/115/125 B) started at 215 and finished at 265 no missed and it felt good today C) worked to 225 on the push press and couldn’t get 245 maybe made too big of a jump but that’s what I got for 2 reps last week. Strength accessory A) done at 155 and 10/10/7 push ups B)… Read more »
Sounds like a fun track session! 🙂
Haha I’m going to learn to like running
1) 50 kg
2) 87,5/92,5/97,5/102,5/107,5/112,5
3) 1RM 105kg. First time so PR !
4) Rx 3r+57 = 267.
Great work Thomas!
A. 95-115-135
95-115-135
B. 245-265-285-305-325-345(10# less than my PR!)
C. 265(PR)
D. Scaled to 3 rounds to try and save time but it still took me 22:23. Was gassed at the end too
Congrats on the Push Press PR!! Great day of lifting!
Primary sesh:
A. Jerk balances @65
Tall jerks @65
B. Split jerk + behind the neck split jerk up to 135
C. Today’s 1 rm push press @125