Primary Strength Session
A.
In 15 minutes or less, build to today’s “heavy”…
Front Squat x 1 rep
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
B.
Every 3 minutes, for 15 minutes (5 sets):
(Power Clean + Hang Power Clean + Power Jerk) x 2 reps
*Sets 1-3 = @ 65% of 1-RM Power Clean
*Sets 4-5 = @ 70% of 1-RM Power Clean
C.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 6 reps @ 70-75% of today’s 1-RM
Primary Conditioning Session
Two sets for times of:
2000/1500 Meter Row
30 Chest-to-Bar Pull-Ups
800 Meter Run
30 Toes-to-Bar
150 Double Unders
30 Burpees
Rest until the running clock reaches 25:00.
Note both times and total working time: e.g., 17:32 + 17:41 = 34:13
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.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up.
B.
Three sets of:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest as needed
Rowing Endurance Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.
Running Endurance Option
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
3 Minutes of Running (hard)
90 seconds of Easy Recovery Jog
3 Minutes of Running (hard)
90 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
Strength
Crazy day — lungs felt okay, muscle soreness not bad, but everything felt so heavy.
A) 330, dumped 340
B) 205/220
C) 260
Conditioning (this was a GRIND)
17:59 + 19:26 = 37:25 I felt so heavy
Primary strength
A-265
B- 153/163
C- 185
Primary Conditioning:
19:53+21:54= 41:47 woooof
Strength accessory
A- 95 B 40s, 5/5/6
Rowing Endurance
6:04(133/92), 6:00.4 (113/94), 6:00.5 (112/94), 5:55.5 (130). I’m using a Fitbit charge so I’m not sure how accurate those are for bpm
Session 2 Warm up 6 min EMOM 4 sandbag over shoulder with a huge bag 5 max distance broad jumps 3 sets 5 DB Strict Press Immediately into 10 DB Push Press 25#s/30#s/35#s A. E2MF12M (6 sets) Power clean + 2 Power Jerk 1-2: 145 # 3-4: 155# 5: 165# 6: 175# B. E3MF18M(6 sets): Low Bar Back Squat 1: 10 @ 60% – 150# 2: 5 @ 70% – 175# 3: 10 @ 65% – 165# 4: 5 @ 75% -190# 5: 10 @ 65% – 165# 6: 5 @ 75% -190# C. 3 sets 20 cal assault bike… Read more »
#builtbymitch
And then there’s Tino having us do 90% by 3 for pause front squats ☠️
Strength
A. 315
B. 205/220
C. 215
Strength accessory
A. 145/150/155/155/160
B. 60lb db’s/ 10 done every time/ dips: 8/9/8
*that complex got gnarly!
Feels like it’s been a while since you posted! Hope you had a fun down week and are ready to attack the off season work!
It has been. Turns out being a gym owner takes a lot of time away from my own fitness. Haha im on it though!
Primary Strength
A) 315
B) 185/215
C) 235
Primary conditioning
Round 1:19:43
Round 2: 22:08
Welcome to the community Kenny!
Rowing splits went 5:53/5:51/5:38/5:37. I’ve gotten a lot better at rowing and now just need to be confident in my first sets ?
Make sure you get a good warm-up too!
I should’ve!
Primary Strength
A. 195
B. 1-3 @ 100; 4-5 110
C. 135
Strength Accessory
A. 55/60/65/85/90
B. 30# DB; 15#plates for push ups; 3 strict ring dips every set
B. Clean pulls x 2 – 115-125-155
Conditioning
19:49 – 19:10
Scaled to…
1000m row
30 pull-ups
40 cal bike
30 legs to 90
300 single under
30 burpees
No rest between rounds
New to Invictus Athlete, have been with MisFit but making the switch to keep it fresh!! So far I love it!!! A. 165, max is 190 pre-open, tweaked back in 18.4 so stopped when I felt it pull and form went B. 100/110, felt good and smooth C. 115lbs sets 1-3, 125lbs sets 4-6 D. 20:06/21:10, been working my butterfly C2B would prefer to kip but need to butterfly so thats new 2019 goal, held 15/8/7 for T2B Strength access: A. 65/75/80×3 B. Bench Press w/ 35’s, dynamic pushups off 35lb plates, and 10/10/8 on strict dips Rowing endurance: i… Read more »
Welcome to the community Abby! Excited to help you inane way we can and watch you progress over the off season and beyond!
A. Up to 305lbs could’ve maybe squeezed 325 but time ran out.
B. 205-225lbs
C. 220 for 6×6 legs were lit.
D. Seated military
95,105,115,125×2
E. Db bench x 40lbs
Dynamic push ups x 10
Max strict ring dips 3 each time ? pressing is my weakness
F. Did with a partner you go I go
12 cal row
6 strict hspu AFAP
X 5 sets (working my weaknesses)
Prioritize that accessory work, particularly any sort of upper body.
I’m 100% on the strength accessories train for 2-3 more months. Have seen improvements already just the ring dips were not there. Usually they’re easy but triceps were done lol
Strength:
A: 310lbs. Back still a little toasted so i stopped here but not sure i could’ve gotten a whole lot more even if it wasn’t. 35lbs under my PR. Eeeeesh.
B:
Sets 1-3: 185lbs
Set 4: 195lbs
Set 5: 205lbs
C:
225lbs for all sets. These were HARD. Good lord.
Back feeling better?
Better than Saturday. Not good. Working on it.
Dude I called it at 305 today like 70 under my pr. Body still wants to chill I guess
Did today in one session
A. 365 (had plenty more in me but ran out of time)
B. 205×3/220×2
C. 265 all sets
Primary Conditioning (ran 650m on assault runner)
19:07/19:38
Rows: 7:33/7:35
C2Bs: 15/15-15/8/7
Runs: 3:59/4:13
T2Bs: 15/8/7-12/10/8
Dubs: sucked both rounds but did better on second
Strength Accessory A: built to 150×5
Nice work keeping those sets sub 20
A) 120kg – felt strong
B) 72kg and 77kg
C) 90kg
Let’s are tired from the x6 front squats
Primary conditioning
Northeast got hit with some snow today so I substituted 800m ski erg in for the run. This was a tough one, but excited to be joining the program. Ready to hit the off-season hard!
23:45 + 26:13 = 49:58
Welcome to the community Brian!! Excited to watch your progress and come along for the ride!
Primary:
18:28 / 20:34 everything RX
Happy about my effort.
Seated Press: Worked up to 120# for 6
Max Shoulder Press is 145-155 so I guess that’s decent ?
Primary strength:
A) heavy front squat 130kg/286lbs
B) my doctor thinks I have bursitis in my left shoulder, it’s been playing up for 7 weeks now so getting a scan this week.
Did 1 power clean + 2 hang power cleans
Tried not to go over head too much
1-3 @78kg/171lbs
4-6 @85kg/187lbs
Primary conditioning:
1- 16:59
2- 17:41
Had to break the chest to bar heaps because of my shoulder, but feels great to be back to structure after the open! Time for those strength gains!
Prioritise getting healthy so you can hit the off season program hard. Don’t do anything that aggrevates it so you can get those off season gains!
Thanks tino 🙂 I’ll see how I go ?
A) 395
B) 205,220
C) 275, left side started collapsing reps 5-6 on last 3 Sets.
Conditioning 22:37, 24:00 46:37
D E D, Ded
Welcome to the community Brandon!
Thanks Tino! Looking forward to this offseason
A. 345
B. 190, 205
C. 245
Conditioning
17:43, 18:52
Only had time for one set of the conditioning between after work and a board meeting. Ran on an incline on the treadmill upstairs. Haven’t run since WZA and man did it show! It’s snowing here in Mpls so no outside running… ? 21:55 – Runs: 8:40, 4:20 – this got hard on these thick strong legs. All the running for me! 20-10 C2B 20-10 T2B DUs has three breaks UB Burpees to push the finish. Just so happy not to be re-doing Open WODs and still got two sessions in today between court and meetings. Happy to have some… Read more »
Good start to the new cycle!
S1
Assault Bike intervals
Seated Strict Press
5 sets of 6 @ 135
S2
Front Squat
385
Complex
1-3 @ 225
4-5 @ 255
Front Squat x 6
285
Conditioning
17:51
18:43
The run and toes to bar crushed me on this. But it felt like a really good Monday
Solid start to the week and new cycle!
A. 285
B.195×3 205×2
C. 205×2 210×2 215×2
Conditioning: 18:47/22:02
Total:44:49 Rx
Tore my hands on the second rep. Gonna go back to grips until my hands are ready for some no grip workouts lol.
Rowing a tad later tomorrow
No need to tear those hands in training. Let’s be smart and make sure you can hit the rest of the weeks work hard!