A.
One set of:
Scap Pull-Ups x 10 reps
and then …
Three sets of:
Supinated Grip Weighted Chest-to-Bar Pull-Ups x 2 reps
Rest 60 seconds
and then …
One set of:
Supinated Grip Pull-Ups x Max Reps
B.
In 12 minutes build to:
Deadlift – 1 rep @ 90% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Speed Deadlift x 2 reps @ 85%
C.
Three rounds for time of:
6 Burpee Bar Muscle-Ups
60 Double Unders
50-54: 4 Burpee Bar Muscle-Ups
55-59: 2 Burpee Bar Muscle-Ups
60+: 6 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
Three rounds for time of:
500 Meter Row
30 KB Swings (32/24 kg)
55-59: 24/16 kg
60+: 16/12 kg
Rest 4 minutes, and then…
For time:
400 Meter Run (on Assault Runner if possible)
10 Rope Climbs (15′)
400 Meter Run (on Assault Runner if possible)
55-59: 8 Rope Climbs
60+: 6 Rope Climbs
Optional Session (Best performed 3-4 hours between sessions)
Warm-up
Run for 5 minutes at moderate pace (50%)
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
Running Mechanics Drills
Two sets of:
Ball of foot hopping drills
Pulling with forward movement
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort
Main Set
Three sets of:
1200 Meter Run
400 Meter jog (recovery)
Cool Down
Your last 400 meter jog can be your cool down
Followed by 10-15 minutes of static stretching
Have not been posting as of late–took a week off, then when I started back knee flared up so have been doing what I can do that day. ?
Today: 20 min amrap of: 5 strict chest to bar, 15 cal ski (mostly arms, very little leg bend or movement) 20 sit-ups–7 rounds
A). done
10 rps max effort
B1). DL: 205 lbs,225,240, 245, 260 x2 sets
B2) s/DL.245 lbs
C) 1) 7:10Rx’d
2) ? didn’t catch the time
3). ? S/a/a
overall time : 26:10
did optional in the same session
A done
B deadlift to 315 failed at 90pct 335
B2. Dropped to 275 for speed do
C. 8:16/10:50/10:40
A1. Done
A2. 35#
A3. 23
B1. Up to 425
B2. 395
Had to improvise. At home gym I don’t quite have the room for all the equipment
C1. Done with ring MU. 5:41
C2. 10:14
C3. Did 400m run then 10 rounds of 5 STPU and 5 burpee. 7:28
A1. 12Kg – for weighted C2B
A2. 14R’s (PR)
B1. 135 – 185 – 215 – 255 – 275 – 290
B2. 272
C1. 3:58
C2. 10:18
C3. 6:02 *About a foot of snow outside. Subbed 20 shuttle runs for each 400m run.
A1-16kg x 3×2
A2- 13
B1- BS
245 @ 70%, 275 @ 80%, 310 @ 90%
285 x 3×3
B2- DL
395 x1 @ 90%
365×4×2 @ 85%
C1- 6:30
C2- 11:00
C3- 9:30
Was good day to be back training.
Great day!
A. 10 supinated pull up
B. 292, 272, 272, 272, 272
C. 6:55: used CTB
13:13 used 35# KB
8:40 used 25 cal assault bike for run and did 15 strict pull up + 15 KTE to = 5 rope climb
A. Done
B. 415/385
C. (35-49) 5:03/10:28/6:36
Have a great weekend!
A1 done
A2 24kg, 24kg, 24kg
A3 21
B1 385
B2 365
C1 4:33
C2 10:15 kb swing to eye level. My glutes were fried during the kb swings.
C3 9:44 the rope in my garage is only 11 feet so I did 10 sets of legless rope climbs starting from an l-sit with feet off ground. Arms died here.
Haha! I cramped up during the row.
’twas a good workout that one. Super fast on part C1. The swings were miserable on the second part!
Thanks Rob! Knew that this one was up my alley.
A1)Completed
A2)30#(3)
A3)17
B1)135#/185/225/255/295/315
B2)300#(4)
C1)5:59
C3)5:19
C2)11:53
Based upon what was going on in the box I needed to perform C3 second and then C2.
To help with any confusion about the KB Swings, please perform them to eye level (a hybrid of American and Russian).
That’s how I did them!
A. Done
Weighted at 35# and 20 sup pull ups
B. 225,275,315,365,385,395
B1. 375 for all didn’t feel speedy
C1. 6:47
C2. 10:26 with ski erg sets of 15 on kbs
C3. 9:26 steady on rope climbs all 2 pulls! Run sucked.
Great job today Tom and awesome work on your rope climbs!
My speed deads also felt far from speedy today!
C. 29:56 total
i) 4:56
ii) 10:51 – didn’t cope well with the grip on American swings at 32kg today
iii 6:09 – too much rest between the final 4 rope climbs. Probably should have sprinted last 400m run too.
Very fast on the bar muscle-up workout!
not as fast as @pierrepaulseguin:disqus I should have gone Russian swings on Part 2, but at least I got another grippy workout in!
You did great brother. Pierre is a little younger. I can’t gauge off your times.
Tom is right. And you kick our butt on just about everything else!
Ha thanks guys. I wasn’t complaining and I don’t think that’s the case. I’m hoping we motivate and push each other. We’ll come up against the CompTrain lot soon! So we gotta push!
A1. Done
A2. 0/5/10 kg
A3. 15 (+3)
B. 172,5/162,5 kg
C1. 9:33 (MUs felt way better than WED),
C2. 9:32 (slow row, fast transition and UB KBS) and
C3. 11:12 (400m run = 30 burpees).
Great job on the kid swings!
Thanks! Actually surprised nobody is faster so far with my mediocre rowing…
Kb swing, russian or american?
unless otherwise corrected, I’m going to do American swings.
I think INVICTUS does it the other way round.
Nichole usually programs Russian. That is what I did today.
I thought…. ‘oh it’s only 30 reps a rounds. American swings will be ok’. Clearly bad decision. They were miserable on my grip!
I can only imagine. Doing the rope climbs second made them so much easier. You did awesome today.
oops
A. 24,32,32kg and 20 strict pull-ups
B. 200kg then 4×2@190kg
C. later