We will be doing some testing this week, and then starting our new Invictus Athlete cycle on August 13, 2018!
Training is always more fun with friends, so please encourage your friends and training partners to get on the program to kick off the first post-Games training cycle of the 2019 season.
Primary Strength Session
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps
*Sets 1-3 = @ 65% of 1-RM Power Snatch
*Sets 4-6 = @ 70% of 1-RM Power Snatch
*Sets 7-8 = @ 75% of 1-RM Power Snatch
B.
Four sets of:
Deadlift x 5 reps @ 65-70%
Rest as needed
C.
Three sets of:
Dumbbell Bench Press x Max Reps
(use a load that will allow for approximately 12-20 reps for all three sets)
Rest as needed
D.
Three sets of:
Double Kettlebell Romanian Deadlift x 12 reps @ 3011
Rest as needed
Single-Leg Barbell Glute Bridge x 10 reps each leg
Rest as needed
Primary Conditioning Session
For time:
20 Overhead Squats (135/95 lbs)
30/20 Calorie Assault Bike
50 Pull-Ups
60/40 Calorie Assault Bike
50 Pull-Ups
30/20 Calorie Assault Bike
20 Overhead Squats (135/95 lbs)
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
Three sets of:
Strict Ring Dips x Max Reps @ 1111
Rest 30 seconds
Face Pulls x 30 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest as needed
A. 155
165
175
B. 285 deadlift
Conditioning:14:13
Workout
PSS-morning session.
A.115-115-115-125-125-135
B.315-315-365-405
C.80lbs-18reps. All 3 sets
D.DB DL 110lbs
GHD-15reps
PCS
19:50.
Air bike was a stair master air bike so cals aren’t accurate to the assault bike.
A. 135/145/155
B. 315/326/335/346
C. Max db bench w/ 70# db’s
17/14/12
D. Double db deadlifts w/ 70# db’s
Empty bar for single leg bridges
Primary conditioning-20:19
Ohs unbroken both sets, pull-ups-25/12/9/4-20/10/9/7/4, bike was crushing me
A
165/175/185
B
350
C & D later
Primary Conditioning
13:10
OHS unbroken
Pull ups 25+25/20/15/15
A- 105/115/125
B- 265
C- 35’s x 12-15
D- Done
Primary Cond: 15:31 RX
Primary Strength Session
A. 1-3 – 155# / 4-6 – 165# / 7-8 – 175#
B. 385#
C. 65# – 15,15,15
D. 70# / 75#
Primary Conditioning Option
Scaled to:
20 OHS
30 Cal Bike
50 Pull-ups
30 Cal Bike
20 OHS
14:06
a. 95-100-110#
b. deadlifts 205-210-215-220
c. 40’s 14-12-9 oops!!
d. 35kb/ 35kg sl bridge
PC: 16:06 Rx ohs were unbroken, the 2nd set of 50 pull ups got me.
extra: 500m swim, 500m paddle (on a boogie board! lol) 200m run just for funsies
Ooooo that’s a fun second session! Great work getting outside!
Yes!!! So fun and 2,000 not 200. My little version of the games wod
Session 1
PS
A. Skipped
B. 4 x 5 each side single leg KB RDL, 35#
C. 24 @ 35#s / 15 and 18 @ 45#s
D. 44#s for RDL and B.B. for glute bridges
SA
Ring dips: 12/13/14
Red band on face pulls
15# DBs for hammer curls
Strength
A) 140/150/160
B) 360
C) 13/13/10 @ 75s
D) 70KB / 75
Only 1 session today. Baby was up all night so “slept in” a bit before work
Only time for Primary Strength today ☹
A. worked off 97.5kg
B. 160kg
C. 32 @ 7.5kg / 26 @ 22.5kg / 19 @27.5kg.. I’ll know for next time..
✌
S1
Accessory work
S2
Power Snatch x 2
1-3 @ 165
4-6 @ 195
7-8 @ 225
Deadlift
4 x 5 @ 405
Conditioning
13:03
A. Full snatches instead. Still trying to get back into the swing of things. Built up to 175
B. 330/340/350/360
C. Skipped
D. Romanian DLs 70s/106s/106s
I didn’t see single leg on these 185/225/225
PC
15:55 I scaled to 95lbs. Huge win for me though. I haven’t OHS in over a year. Pull-ups 15/15/10/10 on both sets
Great to see you’re able to snatch and overhead squat again!
A. 145×3/155×3/170×2
B. 290/295/305/310
C. 16/14/13@ 70#
D. 53#’s for RDL, Barbell only for glute bridges
Conditioning:
17:25. Bikes were relatively slow but I got right on the bike every time to start moving. OHS I did UB both sets, Pull ups I did 15/15/10/10 for both sets with short breaks. Not excited to retest this one later if we do….
I’ll make sure its repeated then…:P
? ?
Oh boy???
Primary strength session A. Didn’t know my power snatch RM. So I took a time to find out. Build up to 195 lb. Tried 205 a couple of times and got solid squat snatches haha B. 315 ok C. 20/16/15 the heaviest dumbells here are 50 lb. So did it with tempo 3011 D. 32 kg for Romanian deadlifts and 95 lb in the glute Bridges. Strength accessory option 25/20/19 reps (I was conservative to keep away from injury) Light band on the face pulls 35 lb for the curls. Primary conditioning session 14:12 Overhead squat: unbroken Assault bike: 65/62/60… Read more »
Awesome to see that you understand the importance of sleep and nutrition. its a game changer in progress. Keep up the great work!
A: 52/60/65kg
B: 140 kg
C: 27,5kg 15/14/13
D: DL 2x28KB bridges with the emptie bar
PCS: 22:20 have hard time with gymnastics or bodyweight in general.
Did all pull ups in 5rep sets.
OHS 10rep sets with 50 kg
Bike i could have gone a little harder but i wanted to be fresh enough to not completly suck at the pullups…
Extra:
-5×5 evil wheels
-3 rounds max ring dips followed by 10-12 biceps curls
Don’t be scared to push the bike, you’ll be surprised at how well you handle it!
A. 72.5-77.5-82.5kg
B. 147.5kg
C. 2x28kg 20-17-13 reps
D. 2 x 28, 32, 32kg
40kg for glute bridges
Conditioning
15:41
Pm session
Strength accessory
13-11-9
Curls 2 x 15, 17.5, 17.5kg
A)#95/95/95/100/100/100/105/105 pwr SN
B)#215/220/225/230 DL
C)20@40s. 18@45s 15@50s DB bench
D)#35/44/53 KB Rom dL/ bar only single leg glute bridge
Primary Conditioning
15:14 play it a little safe with the bike
Don’t be scared to make it hurt a little!
P.snatch end at 155 super dead ?
B.deadlift 365
C.done
D.done
Strength option done ✅
No primary conditioning today feeling not well need to recover
Every day is dilemma u have to survive it
4 weaks done in program ???
Keep up the good work!
Primary strength
A) 150/165/175 these felt good today
B) done at 300 double overhand grip
C) done with 75lbs 14/13/10
D) done with 70lb kbs and 70lb single leg bridges
Strength accessory
A) done
Another fun day today!
Lots of fun to come in the next cycle!
I’m excited!
A. 85/95/100# Went off of 130# power snatch. These felt good.
B. 190 x 2 sets/205 x 2 sets
C. 40s x 12 a set