Primary Training Session
A.
Six sets for times of:
10 Thrusters (135/95 lbs)
15 Bar Facing Burpees
10 Kipping Handstand Push-Ups to 4″/2″ Deficit
Rest 60 seconds
*Compare today’s results to January 4, 2017.
B.
Five sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 45 seconds
C.
Three sets, not for time, of:
Death March x 20 reps
Rest 30 seconds.
Banded March x 2 minutes
Rest 2 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:
Romanian Deadlift x 6 reps @ 4011
Rest 90 seconds
Barbell Loaded Hip Thrusts x 10 reps @ 21X1
Rest 90 seconds
B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Rowing Endurance Option
For time:
Row 6k
Running Endurance Option
Beginner
Three sets of:
150 Meter Sprints
Rest x 3 minutes
Followed by…
Two sets of:
100 Meter Sprints
Rest x 2 minutes
Followed by…
One set of:
50 Meter Sprint
Intermediate
Four sets of:
150 Meter Sprints
Rest x 3 minutes
Followed by…
Three sets of:
100 Meter Sprints
Rest x 2 minutes
Followed by…
One set of:
50 Meter Sprint
Advanced
Four sets of:
150 Meter Sprints
Rest x 3 minutes
Followed by…
Three sets of:
100 Meter Sprints
Rest x 2 minutes
Followed by…
Two sets of:
50 Meter Sprint
Rest x 1 minute
Prim training:
A) 24:55 total time
First round was 2:28
Average 3:20
This sucked at altitude
B)
45/95/145/165/185
70/80/90/100/100
10×5 lbs db/10 slick
C) not done
Jug
A) 275×6
240x2x6
B) 240×6
225x2x6
C)
185/205/225
70/80/90
UB
Had to do this today….
1:45/1:55/2:15/2:13/2:18
Missed it in Jan.
Probably should have set my bar closer to the HSPU. ?
B. Done
A) 1:34/1:46/1:44/1:50/2:08/2:15
Improvement from january 4
A) 2:46/3:33/3:27/3:12/3:07/3:09
B) 53s for split squat and bench press. 2.5s for snow angels (ouch)
C) 35s for death march
Accessory B & C done
PM Session
Primary Session
A. just realised I only did 5 rounds not 6, derp!
1:48/2:25/2:29/2:43/2:46
Last time was
1:38/2:10/2:32/2:52/2:49/2:50
B. Done, 60kg, 30kg bench
C. Done
Accessories
A. Done, 100kg for both
B. Done
C. Done
Evening session:
Deadlift
Spend 10 minutes building to a weight 10-20 lbs over the weight you will be using for your DL workout today. 245
Rx+ -EMOM for 6 -done
30 Double Unders +
8 Deadlifts @ 315/225 lbs
Rx+ 6:07 each round- those alternating front rack KB lunges were no joke!
500 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
20 Toes-to-Bar
30 Kettlebell Swings(70/53 lb)
40 Alternating Front Rack lunges- switch KB to opposite hand half way through
Rest until the running clock reaches 10:00, and then repeat.
It is supposed to be upper 40s tomorrow so I plan on getting outside to do some STORNGMAN work! Can’t wait!!!
40’s still sound cold 🙂
Exactly what I was thinking!
Lunch time: 4 sets of: Bulgarian Split Squats x 8 reps each leg- 53’s Dumbbell Bench Press x 10 reps @ 2011, 44’s Reverse Snow Angels x 20 reps (slow & controlled) Afternoon after patients: Back Squat *Set 1 – 5 reps @ 70% 190 *Set 2 – 3 reps @ 80% 215 *Set 3 – 1 rep @ 90% 245 Rest 3 minutes between sets Followed by… Every minute, on the minute, for 8 minutes: 3 Back Squats @ 80%- 215 last week… 220 this week- felt solid! 4 sets, performed at 80-85%: AB 10 cal, rowing later 6… Read more »
Primary training:
A. 3:30/2:51/3:19/3:13/3:08/2:32
Used 55# for thrusters, cut the burpees reps to 10, and did just normal kipping hspu for 5 reps
B. Done
C. Done
A. 1:13, 1:30, 1:39, 1:28, 1:55, 2:07
9:42 total working time
Did a bunch of grip, core, and carries afterward.
6k row at 1:54.
The man ! Crushed it.
Thanks man, good movements for me today!
Fast dude. Almost held sub 2! How are you feeling going into the Open?
A bit nervous after taking last year off but ok. I can’t think of anything that would show up that I feel too unprepared for. Upping my total volume has really helped my cardio but hasn’t done any favors to my strength and weightlifting. Working on finding a good balance in my training.
Your strength numbers are still pretty damn solid and I agree with your conditioning and breathing being good at the moment. I’m excited for you dude! Be sure to let CJ or i know if there is anything else we can do to help.
With the Invictus staff behind you and your capabilities you have nothing to be nervous about. Really excited to see how you do man.
Always awesome to see your times man! Very motivating!
A day behind so I just saw the times. Well done Kevin. Crushed the conditioner.
Pinned it to win it, so awesome! Kevin will you be posting your open scores on the blog?
Thanks man! Yeah I will!
Primary:
A: 2:30, 3:25, 3:10, 2:55, 3:33, dnf. No deficit on the HSPU’s. Shoulders are a mess from this week and HSPU’s are my nemesis.
B: 135# split squats w/ barbell on back.
185# Barbell bench x8 reps. No dumbbells.
Snow angles 2.5# in each hand.
C: 45# DB’s for death march.
30# ball + green band for banded march.
A)23:55 last time I was in the 30:00s ?
B)done
C)done
Awesome work!! Love seeing your progress!
Ready to smash this open!
Session two
Db bench and reverse angels
Shoulder finishers
Death march and Dball hold
Primary conditioning with 15 cal bike instead of thrusters
2:43/2:50/2:50/2:39/2:43/2:43
Slower across the board…but deficit hspu are much harder than regular strict so I was happy keeping it consistent and under 3
I didn’t do this one in January so no comparison.
1:40, 1:49, 2:06, 2:19, 2:24, 2:27 Big drop in times, I tried to stay at a fast pace but burpees got me in the end.
I’ve been away from a gym since Saturday, so I’ve missed a couple training days, I also did the front squat and cleans from yesterday beforehand and then the strength accessory work. I can barely hang on to the 5lb DB’s, had to finish the sets with 2.5’s!
Welcome back!
Primary Training Session A. January 4: 2:30/3:00/3:05/3:20/3:34/4/16 Today: 2:03/2:26/2:28/2:35/2:27/2:33 Way better at kipping than at strict HSPU B.✅ Bulgarian Split Squats @16kg KB Dumbbell Bench Press @35# DB C. Three sets, not for time, of: Death March x 20 reps Rest 30 seconds. Banded March x 2 minutes Rest 2 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 C.✅ 5# DB Rowing Endurance Option 6K For… Read more »
Nice work on those kipping Handsatand Push-ups!
1/4 times: 2:02/2:34/2:20/2:30/2:40/2:40
2/14 times: 2:09/2:40/2:44/2:44/2:57/3:00
Yes, slower but first time I did this it was 5 strict and 5 kip HSPU with no deficit, this time with the deficit did all kip. Also, now looking at my deficit it looks taller than 4″. But to be honest my kip needs work. Now I know what to incorporate into warmups before open. Thanks invictus!
B. Doing now
C. Will do.
Great work Dusty!
Feeling a little under the weather today so taking a rest day then doing today’s work tomorrow.
Hope you feel better dude.
Thank you. Nothing too serious. Just being cautious. Already feeling more cleared up. Looking forward to tomorrow.
THIS JUST MADE MY WEEK!!!!
A. Last month: 2:33/2:57/2:59/3:00/2:57/2:52
Today: 1:50/2:14/2:22/2:21/2:16/2:17
Picked up the pace on the burpees substantially and just let my lungs burn!
B. I can’t decide which was worse: this or part A. Done with 53# KB, 45# DB bench press x 10 each set
C. 45# DB
Yes!! Awesome work Teresa!
Session 2
Used the 6K row as some active recovery 27:50
DB Shoulder accessory work done with 5# DB… I keep thinking this will get easier and it doesn’t ?
You got to think about that pump though!
My arms are going look HOT for sure! Lol… my mom laughed at me today and was like “those 5# dumbbells heavy??? ?” I just stared at her ?
That is heavy, Garret, Holden and Hunter use 2.5’s ?
I am considerably stronger than all of them, sooooooo…. ??
A. Didn’t see I was supposed to record each round.
Total time with rest was 19:18
Time without rest 14:18
B. Done
C. Done
Strength Option
Done
Session 1 A. 3:25-3:49-3:20-3:32-3:18-3:24 All thrusters UB. HSPU 4+3+3 each round. Finished burpees at 1:30-1:36-1:23-1:27-1:25-1:17 B. 32kg KBs on split squats 50lb DBs on bench press Rvs snow angels done C. 30-35-35lb DBs for death march 30lb med ball and green band for banded march Session 2 A. 225-245-265 for RDLs and Hip thrusts B. Green band for leg curls, red for standing lateral leg C. 5lbs for first two complexes 15lbs for db presses and OH hold Just curious, is there a reason we haven’t really done overhead squats much? I know we do plenty of snatches so that… Read more »