Primary Training Session
Warm-Up
Five sets for times of:
15/12 Calorie Row
10 Burpees over the Erg
Rest 90 seconds between sets or perform “you go/I go” style with a partner.
A.
Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the knee as you lower the bar. Then deadstop on the ground before performing the next lift. The main priority is perfect position and control.
B.
Three sets of:
30 Banded Hamstring Curls
20 Seated Banded Horizontal Rows @ 10X1
Rest as needed
C.
Three sets of:
20/15 Calorie Assault Bike
30 Alternating Dumbbell Snatches (50/35 lbs)
20/15 Calorie Assault Bike
20 Alternating Dumbbell Snatches (70/50 lbs)
20/15 Calorie Assault Bike
10 Alternating Dumbbell Snatches (100/70 lbs)
Rest 3 minutes between sets
D.
Three sets of:
100 foot Plate Pinch Carry
100 foot Dumbbell Hexagonal Carry
Rest 90 seconds
Athlete Notes:
Bike, pull, then do it again! That’s what on deck for today’s workout. We want to start introducing heavier loads for you on a more regular occasion. If you know these weights are going to be too much, please modify to be able to move through this workout at a consistent pace. What we mean by that is that if you’re doing 1 dumbbell snatch and staring at it for 10 seconds, it’s too heavy for you. We’d like to see you push the bike on this workout, aim for less than a minute each time. The dumbbell snatches at the 50/35# should be unbroken or 1-2 sets as you start to fatigue. For the 70/50# reps we’d like to see these done in less than 3 sets, and then for the 100/70# weights we want to see you push but know that this weight is challenging for most, you may be hitting singles here. Just remember, you get a 3 minute rest afterwards so go hard!
Warm up 1:03/:56/:54/:52/:50
A. 275 across
B. Done
C. 7:30/7:03/7:05 w/50, 70, 90. I don’t have a 100.
UB @50
13/7 @70
UB but floor transition in the 90
Warmup – 1:09/1:07/1:04/1:00/:57
A. 130Kg
B. Done
C. Done but modified weight 22.5/30/40Kg DB, all I have at home.
D. Done
Invictus Upper Body program done. Last day of 6 week program. It was good. I found that the competition program has a lot of the same accessory work programmed and the Upper Body Program was redundant. I did like the extra work though and I got some gains. I may do it again in the future.
Glad you made it all the way through!
Hey guys, Pedro’s wifey here, and a very happy Saturday to y’all! ???? ✌???? ☀️
Warmup ✅
A) ✅ … these felt GREAT, and it was awesome to slow this down!
B) ✅
C) ✅… did not have a salt bike access at home gym, used concept 2 and kept RPM up to ~70 consistently. Modified DB snatch weights based on availability at home, 25-35-45# … timing was ~7:00 for all 3 rounds though
D)❌ ran out of time 🙁
Sounds like a great day!
Warm up Carrying the dumbbell to the park (nearly part, it was only around 250 meters), then… 3 rounds 200m jogging 10 reverse lunges 10 lateral lunges 5 inchworm push ups A) 5 rounds 12-12 single arm db deadlift 22.5kg 12 db facing burpees 5 rounds 9-9 single arm db hang pcl 22.5kg 9 goblet squats 5 rounds 6-6 single arm db jerk 22.5kg 6 bp broad jumps Time: 21:30 B) E10’ for 20’ (2 sets) 200m run 30 alt db snatches 50lbs 200m run 20 db swing 200m run 10 alt devil’s snatch Both round was around 7’, was… Read more »
Good work!
Lower back was questionable today so changed this up today..
Warm up: 1:07/1:01/:59/1:00/:54
A.
4 sets (20lb vest)
20 DB Floor press 55lbs
40 push ups
B.
3 sets with fat grips and 25lb DBs
60 second farmer hold
Rest 30 seconds
20 curls
Rest 69 seconds
C.
3 sets
8 single leg good mornings
20 prone single leg hamstring curls
The good old 69 seconds rest, frisky
Hope the back feels good to go for Monday!