Primary Strength Session
Openers and Activation Work
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Build to today’s 1-RM Snatch from 2″ Below the Knee
(pause 2 full seconds in the starting position – 2″ below the knee – before snatching)
B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ today’s heavy from below the knee
C.
For times:
185/125 lb Power Snatch x 8 reps
Rest 60 seconds
165/115 lb Power Snatch x 12 reps
Rest 60 seconds
135/95 lb Power Snatch x 16 reps
Rest 60 seconds
95/65 lb Power Snatch x 20 reps
D.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Sets 4-6 – 10 reps @ 72-75%
Rest 3 minutes between sets
Primary Conditioning Session
For time:
30 Box Jumps (24″/20″)
15 Bar Muscle-Ups
20 Box Jumps (24″/20″)
12 Bar Muscle-Ups
10 Box Jumps (24″/20″)
9 Bar Muscle-Ups
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.
Assault Bike Conditioning Option
Twelve sets of:
60 seconds of Assault Bike @ 10 minute Pace + 3-5 RPM
Rest 30 seconds
If you averaged 70 RPM on your 10-minute capacity test, today’s intervals will be performed at 73-75 RPM
Aerobic/Gymnastics Skills Option
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Row 400/300 Meters
Station 2 – 15 Strict Handstand Push-Ups to 4″/2″ Deficit
Station 3 – 100 Double-Unders
Station 4 – 20/15 Ring Dips
Just joined Invictus Athlete and following 1 day behind as it fits my schedule better. Looking forward to the challenge that the Invictus crew throws out at us! Can only make me a better athlete in the long run A. Built up to 90KG, should have had 92KG but got soft in the shoulders B. Backed down to 85KG, hit all 12 reps no misses C. Did 50 Power Snatches yesterday for time yesterday so skipped this portion D. 5@102KG, 3@118KG, 1@135KG, 10@105KG, 10@110KG, 10@110KG. Wasn’t squatting or lifting heavy enough when I followed a different unnamed program for the… Read more »
morning
D.
Back Squat
*Set 1 – 5 reps @ 70% 170
*Set 2 – 3 reps @ 80% 195
*Set 3 – 1 rep @ 90% 215
*Sets 4-6 – 10 reps @ 72-75% 185
Rest 3 minutes between sets
Primary Conditioning Session
For time: 6:32, Did all box jump ups and step down. Waited to rebound on my knee. Jumping up felt alright.
30 Box Jumps (24″/20″)
15 Bar Muscle-Ups
20 Box Jumps (24″/20″)
12 Bar Muscle-Ups
10 Box Jumps (24″/20″)
9 Bar Muscle-Ups
How is your knee holding up on these squats?
PM Session
Back squats
132.5/150/170 3×10@135kg
Assualt Bike Conditioning
266 cals 74-75 rpm
Primary strength:
A. Snatch 2″ below knee 95#
B. 95#
C. :59, 8 reps @85
2:47, 12reps @75
1:22, 16 reps @65
1:27, 20 reps @55
D. No backsquats today
Primary conditioning:
A. 6:36 did 6/4/3 on bar muscle ups
Prim strength
Done
A) 218
B) done at 203 (5 misses back to back 5-9 reps)
C) this is heavy for me did RX and my pelvis is destroyed
186 (5:59)
165 (5:48)
135 (3:12)
D) done using 377 as 1rm
Stopped after this, no sleep last night
Actually got to do 2 sessions today! Strength Session A. 155 B. Missed a few at 155 and then were ugly, dropped to 145 to finish with good reps. Below the knee felt marvelous, from the floor I questioned if I knew how to lift ? C. 1:10/1:30/1:45/1:25- this was just slow today. D. Squats done, a little under percentages. 200/215/235/185×3 Conditioning Session A. Box jump/Bar MU – 7:48 – step down on all box jumps, had to work around a class that was also using the rig, so had to wait a couple times for a bar. B. Jumped… Read more »
Seems like your feeling much better! Good to see you get some good training in today
It’s getting there! Stuck to my schedule this week and feels good to get back in the groove.
A. Hang Snatch 116, just felt slow today. B. Snatch 116kg 12/12. I did this on the 0:45.. not sure where I got that.. C. I filmed myself and forgot the iPad at the gym. Unbroken on first and last set. Real quick singles in the rest but I don’t remember times. D. Squats up to 200kg and did it for a double since the first one felt easy. 160/10×3. Done on the 3 minutes. Had to belt up on the last one. Short tests made this tough. Conditioning 3:59. Unbroken but felt like I could have gone a bit… Read more »
A. Built to 135# these are still challenging for me
B. My max pwr snatch is 135# ?
125# 1:17
115# 1:30
95# :47
65# :45
C. 5@200 3@225 1@250
Knee has been bugging again. Skipped the 10×3
Metcon 5:32
Bmu 15ub (PR!!!) 8/4, 6/3
15?! That’s pretty damn good! Nice work!
Thanks!! They were smooth too, until the 13th one when I chose wrap my thumbs!
Today I was cleared by my Doctor to start physical therapy on my shoulder and chest from my pectoral major tendon full repair back on October 31st. Not going to rush it. If PT goes good I should be back to 95-100% come June 1st. Performed the openers and I, T, Y’s too. CrossOver Symmetry A. Worked the weighted PVC pipe and then a 15lbs bar for positioning work. B. Back squats: 350/400/450/375/375/375 Primary Conditioning. Did lay press downs with a band and pvc pipe and did all of the sets at 20 reps 4:03 Assault bike work. 70-72 237… Read more »
Good news ! June will be here before you know it.
Awesome new buddy!! Still got some damn strong legs even if you can’t use that arm yet!
Well I front squatted for the first time since surgery early this week for the heavy 3 with the temp and pause. It went well but my collar bones and front are not used to it haha
Warm Up done as always!
A. 190.
B. 12 snatches – 190 missed 2. Most times I’ve snatched this since surgery.
C. 185 – 2:04. 1 power snatch, all rest squat. Again..most I’ve done this in a session since surgery.
165 – 1:27
135 – 1:29
95 – .49
D. 275, 325, 350. 285, 300, 300.
Workout – 4:32
Extras – did the assault bike. 200 cals.
Mountains this weekend, so have fun all!
Primary Strength:
Openers: Done ✅
A: Up to 205#(89%) ✅
B: Hit 12/12 ✅ @ 205!! Super pumped about this!!
C:
185 x 8 = 1:22 singlets ✅
165 x 12 = 1:19 singlets ✅
135 x 16 = 1:13 4×4 ✅
95 x 20 = 1:00 4×5 ✅
D:
5-315# ✅
3-345# ✅
1-385# ✅
3×10-320# ✅✅✅ Same as past 2 weeks, still devastating.
Primary Conditioning:
A: 6:42
BMU: 8/7, 7/5, 5/4
Love the consistency Matt!
Session two after a full day in the lab. Did not go well at all. Low hang snatch: 235 EMOM: failed first rep at 225 and came unglued. Tried to move on to cycling and movement felt off no matter what weight I used. Did 20 ugly muscle snatches at 95 and then 16 ugly power snatches at 135 then stopped. Going to pretend this never happened. Wanted to leave the gym on a positive note, did aerobic stuff. Scaled to the female version 1: 300m row 2: 15 shspu at 2″ 3: 100 du 4: 20 ring dips Everything… Read more »
Still a really good snatch from below the knee. The Cycling felt hard today for me as well
Really haven’t been able to recover from this weekend due to my class schedule. Have to use my brains outside of the classroom once in awhile haha
Take it easy over the weekend. Sleep, eat and rest
PM Session:
Conditioning- 7:50. Started with an unbroken set of 10 on the BMU which killed me for the rest of it.
Aerobic/gymnastics- done with SHSPU scaled to 11-12 no deficit
Primary: A) Snatch from below knee up to 230. B) 230 for the EMOM. Went 11/12. Starting to feel more consistency in my snatches. Happy about this. C) 10 @ 185 = 1:10 15 @ 165 = 1:19 20 @ 135 = 1:44 Did all singles on all sets. I looked at this last night and this is how the workout was posted. I guess it got tweaked a little today. D) All percentages based off 405. Sets of 10 at 300. Feeling stronger out of the bottom pos. Conditioning: Box jumps and bar muscle ups = 3:04. Went UB… Read more »
Crushed that conditioning ! Nice work with the snatches.
Thanks brotha! Well done to you today!
Did you stand up all the way on the box? I went ub with fast transitions, screwed up the rep scheme and was short 6 muscle-ups and you still beat me by almost a minute. I don’t know how you cycled that fast!
Haha I was a little surprised by it as well. Yes I was sure to stand up on each rep with hips fully locked out. I actually had my gym partner count out the reps out loud. I like to do that on workouts as the open approaches just to get accustomed to having a judge. I was moving with absolutely no rest between transitions.
Well damn dude, nice job!
Thanks brotha. Appreciate it. Well done to you today. Crushing those squats.
AM Session
openers done
A. 102.5kg felt sloppy and heavy today
B. done @ 102.5kg, couple of misses in minute 11 &12 but still made lifts in the minute
C. 1:13 very sloppy, 3 misses, usually i would do these UB but struggled to even catch above parallel
1:18
1:14
1:07
D. tonight
Primary Conditioning
A. 5:50
Session 2
Openers Completed
Low Hang Snatch = 195 (Ties PR!)
Snatch EMOM = 195 (7/12) Missed last 4 🙁
Assault Bike Endurance
= 208 cal at 65-70 RPM
Solid day of lifting!
Thanks Tino!
Primary strength: A. 180# B. 180×3/175×6/180×3….missed at 180 on the third minute (I added that minute back into the end) so took some weight off to get my mechanics back in place. Wasn’t engaged in the lats enough…second round of 180 was no problem. C. :40 @ 125 :51 @ 115 :59 @ 95 1:01 @ 65 D. 215/240/270….then sets of 10 @ 215 Skipped primary conditioning because hands torn from Wednesday. I promise I almost never tear…..taking care of them!! Aerobic/gymnastics: done, but scaled deficit HSPU: 12/10/10/9 Assault bike conditioning done. I still hate that thing, but I can… Read more »
Do you wear gymnastic grips?
Yes, except when I do muscle ups. I did a lot of practice on that day that we had the muscle up and deadlift EMOM so they were pretty soft later on for the chest to bar….and that’s when they tore through my grips :/
S1 Assault Bike. Tried to keep 75. I was able to for the majority of the work periods Ended with 258 cal Aerobic option. This went well. Strict HSPU in 2 sets each time and pretty fast. Everything else was fine S2 Snatch from below knee 245 EMOM was really hard to get started pulling from the floor missed the first 3. Snatch Cycling 185 – :24s 165 – :55s 135 – 1:12 95 – :59s Back Squats 335 x 5 385 x 3 425 x 1 3×10 @ 315 Legs fet heavy today Conditioning 5:27 Bar Muscle-Ups in 2… Read more »
dem bar muscle ups though!
Primary strength A. 90 kg (90%) B. 12x1x90 kg (12/12) C. PS: (85 kg PS is 85 % of my 1RM) 185: 4.20 – single 165: 2.33 – single 135: 2 – single 95: 0.50 (UB) D.Back Squat 5: 126/ 3: 145/ 1: 165 kg 3×10 x75% x 135 kg Primary Conditioning Session Rx’d: 5.14. Focusing on steady jumps on box jumps, BMU UB. Aerobic/Gymnastics Skills Option Done – E90 Sec: rx’d Fun day with allot of training, the lifting part was hard! Always getting a reality check when it is much lifting, haha! One day I will get some… Read more »
Solid day Leif!
Bar work aka pump sesh
A)210 (5# pr)
B)6/12 struggle bus from the ground today
C)1:24/1:26/1:34/0:50 (should have held onto 135 more)
D)275/315/350/280/280/280
Sweat sesh
A)5:10 never hit 15 unbroken bar muscle ups before. All unbroken
B)3 rounds of aerobic gymnastics. Work called.
Bike intervals after last class tonight.