November 11, 2019 – Invictus Athlete

Primary Training Session

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A.
Three rounds of:
10 Glute Ham Raises @ 2011
10 Front-Racked Double Kettlebell Squats (16-24/12-16 kg) @ 31X1
10 Calorie Assault Bike
10 Double Kettlebell Deadlifts (16-24/12-16 kg)
10 Double Kettlebell Thrusters (16-24/12-16 kg)
10 Calorie Assault Bike

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean + Jerk

Build across the 10 sets to something heavy for today.

C.
Every 2 minutes, for 20 minutes (10 sets) of:
200 Meter Assault Runner or Run
6 Ground to Overhead

Begin at 40% of your 1-RM Clean & Jerk and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set.

D.
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 second Bear Hug Sandbag Hold (150/100 lbs)
15 Bear Hug Sandbag Squats
Rest 2 minutes

*If you do not have access to a Sandbag or D-Ball perform with Double Front Racked Kettlebells (24-32/16-24 kg).

E.
One set of:
100 Empty Barbell Front Rack Lunges

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 Accessory Option

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For time:
400 Meter Run
20 Bar Muscle Ups
400 Meter Run
30 Chest-to-Bar Pull-Ups
400 Meter Run
40 Toes to Bar
400 Meter Run
10 Bar Muscle Ups
15 Chest-to-Bar Pull-Ups
20 Toes to Bar

Running Endurance Option
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes

Followed by…

Two sets for times of:
1200 Meter Run @ 95-97%
Rest 8 minutes

Rowing Endurance Option
Two sets of:
Row 2000 meters @ 90% of your 2k PR pace
Rest 4-5 minutes

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Koen Knarren
Koen Knarren
November 12, 2019 5:15 am

Pts.
A. done
B. Build to 90kg felt heavy today.
C. Started at 50kg went up 2.5kg every round
Times 1:10 to 1:30 per round.
D. Used a d-ball 70kg. That hurt.
E. Needed to break but got the work done.

Gymnastics option done aswell
Focused on form not time.

Royal Addis
Royal Addis
November 11, 2019 7:04 pm

A. Done With ski erg
B. 135 / 155 / 165 / 175 / 185 / 195 / 2005 / 210 / 220 / 230 (fail)
C. Done started 95 built to 145 all UB.
D. Done with 100#
E. Done.

Body still felt like I was recovering from the Friday open and some post-open shenanigans ? Time to get back to work, lookin forward to the new cycle next wk!

tino
tino
November 11, 2019 8:00 pm
Reply to  Royal Addis

Take it easy this week and get yourself physically and mentally ready to attack the new cycle!

Royal Addis
Royal Addis
November 11, 2019 8:13 pm
Reply to  tino

Thanks coach will do!

Lindsay Siolka
Lindsay Siolka
November 11, 2019 10:07 am

Snatch Prep for AO finals. Went really well.
Conditioning from Blog. Rowed instead of run. Was on pace until the last three rounds: volume plus weight changes. Made 5-10lb jumps but maybe was a bit too aggressive.
GHD and Sandbag work done: good.
FR lunges done.

Another athlete from my gym joined me today so that was fun.

Solid training day with the holiday.

tino
tino
November 11, 2019 12:55 pm
Reply to  Lindsay Siolka

Moving well feeling good and crushing life!

Bryan Chu
Bryan Chu
November 11, 2019 9:44 am

AM
Aerobic/Gymnastics Accessory Option
17:30
BMU 10-10 / 6-4
C2B 20-10 / 8-7
T2B 15-10-5-4-4-2 / 10-10

Back later for primary

tino
tino
November 11, 2019 12:54 pm
Reply to  Bryan Chu

Stranger!! Where have you been hiding?!?!

Bryan Chu
Bryan Chu
November 11, 2019 3:23 pm
Reply to  tino

I’ve been here all this time! I know I said I was going to post more but I was distracted by other things ? IM READY to train hard for The WZA team qualifier.

PM
A. 14:50 (16kg) I liked this warmup a lot
B. 135-155-170-185-200-210-220-225-235-245
I have been fighting this knot or something in my trap/rhomboid since 20.4 and it flares up around 200lbs now
C. 115-125-140-150-160-170-175-180-185-190
(~40%-70%)

Enough for today

Brendan Caslin
Brendan Caslin
November 11, 2019 6:33 am

A) Done
B) 175/195/205/215/225/235/245/255/265/275
C) Worked from 135-225 by 10# each set – rounds 7 and 8 I extended the time to 2:15, and 9/10 I did 2:30. Finished all of the work under 2:00 each time, but I wouldn’t have had time to change weights otherwise.
D) Done at 190
E) Done

Tino, any chance you could send over the program for the week? I’m guessing I’m gonna have to make some adjustments based on workout announcements for Ireland, so just trying to get out ahead of it if possible.

tino
tino
November 11, 2019 7:24 am
Reply to  Brendan Caslin

No problem. I’ll send it over when I get to the gym.

Brendan Caslin
Brendan Caslin
November 11, 2019 8:42 am
Reply to  tino

Thanks Tino!

Lucas Dozzi
Lucas Dozzi
November 11, 2019 6:32 am

20.5 repeat

14:03 (-0:57 from Friday)

Happy with the improvement. This one came down to my ability to push on the rower unfortunately (for me lol)

tino
tino
November 11, 2019 7:23 am
Reply to  Lucas Dozzi

Big PR! Awesome work Lucas!!

tino
tino
November 11, 2019 5:21 am

Congrats  to everyone on a fun 5 weeks of the Open! I thought this year was one of the best programmed to date and I’m super proud to see everyone’s hard work in training pay off!

There will be training throughout this week as normal BUT after a tough 5 weeks both physically and mentally it’s important you take some downtime to recover. Please make sure you look after yourself and adjust the programming accordingly so that you feel awesome going into the new cycle starting November 18th!

Proud of all your efforts! ???

Michele Gabba
Michele Gabba
November 11, 2019 3:52 am

20.5
13:39
In the afternoon A. B. And row

tino
tino
November 11, 2019 5:21 am
Reply to  Michele Gabba

Awesome job taking almost 30 seconds off of your previous time!

Yuchen Zhang
Yuchen Zhang
November 11, 2019 2:41 am

@ 31X1
What does this mean?

tino
tino
November 11, 2019 3:31 am
Reply to  Yuchen Zhang
Yuchen Zhang
Yuchen Zhang
November 11, 2019 9:59 am
Reply to  tino

Thanks heaps!!!

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