Mobility & Activation
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%
C.
Two sets for times of:
50 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
30 Dumbbell Thrusters (50/35 lb DBs)
20 Toes-to-Bar
100 Double-Unders
Rest 5 minutes
D.
One set of:
Tuck Rocks x 100 reps
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Single-Arm Hand Plank x 30 seconds (right arm)
Interval 2 – Single-Arm Hand Plank x 30 seconds (left arm)
Interval 3 – Lalanne Push-Up x 5 reps
Followed by. . .
One set of:
Seated Piked Double Leg Lifts x 30 reps
B. Did on 12/10
240 275 1@305 (90%) 1@325 5×3@300
C. 12:01 and 12:15 with 40# dbs and reg pullups
Fun workout thanks Tino!
A.52kg
B.103kg
C.i can’t believe I did 3 of them because I wasn’t pay attention??
r1-13:13
r2-13:30
(r3 doesn’t matter?)
D. Done.
I did today
1. 95 kg
2. 145 kg x1 and 5×3 at 140 kg
3. 9:29/14:00 ?
4. Done
One day behind schedule..
A. 60/65/70/75/80/82,5/85/87,5(miss)/85(miss)/85kg
B. 132,5/152,5/172,5kg
2×3 @170kg, then dropped to 160kg for the rest. Lower back was feeling funky on the snatches and squats, dunno why..
C. 14.47, only had time for one round.
D. Doing this later at home.
A. Up to 205
B. 335 all sets
C. Still recovering on my right shoulder so no ctb or ttb subbed ghd sit ups and pull ups
Rx went 30lb 35/15 wb, 10/10/10/10 Pull-up, 20/10 50lb DBs thruster, 20 ghd sit up, 100 du
6:50
8:05 my shoulder feels good tho
D. Done
Keep taking care of that shoulder! Good job today!
Thanks!
A- technique work done between 95-135
B- 5: 245, 3: 285, 1: 315; 5×3@ 315- these felt great
C) 11:50, 12:23, 12:48. This was brutal. 2nd set felt the worst
D) done.
Tough day!
It was only two sets. I changed it early this morning…sorry ??♂️
Hitting it hard tomorrow! Illmlikely follow a day behind this week, I really want to get it in. I ended up real sick last week, but that’s finally gone for good. Made up a couple workouts this weekend and forgot to log it on here. ?
Hope your days been great, Tino!
Great to hear you’re finally over your illness. Time to get ack to training! ?
A. Done 145lbs
B. Done finished with 350lbs
C. Done 12:52 and 13:13 ? 20lbs wall ball, 40lbs db
D. Done
A. Up to 80Kg
B. 132.5/152.5/170Kg
170Kg x 3 for 3 sets; lower right back started to tighten up so stopped early. Legs felt great though.
C. Rx – 7:53/8:26; this was right in my wheelhouse. Took too long in transition.
WB – 30/20
C2B – 10/10/10/10
Thrusters – 10/10/10
T2B – 10/10
DU – UB
D. Done
Crushed these today! Now to push those transitions a little more ?
A) up to 170
B) 265/295/325
340x5x3… this was a three rep PR five times in a row lol
C) scaled to 20lb wall ball and regular pull ups. 9:35, 13:20… was a train wreck during set 2.
D) Done
Strong work on those squats! ?
A. Up to 225
B. 275/295/345/345 across
C. RX 7:59/10:12 broke wall balls much more second set and grips broke on C2B wasted time messing with them. But I was hurting the second round
D. Done DAMN
Crushed the first set but that second one! Time for a new pair of grips. You can get some discount from Victory Grips using code Invictus at check out.
I know I fell apart! And thank you for that I’m going to use that for sure!
A. -/155/160/165/170/175/180/185/190/-#
B. 230/280/320#
3×3@320#
C. 1 set Rx 15:41(That was really brutal after one week on vacation?)
Haha! It would have been brutal with or without the week away 🙂
A: 115×2-155#. Misses 155 the first try hit the 2nd time
B: 185×5, 205×3, 235×1
B1: 235x3x5
C: 11:57, on pace to be that time for round 2 but my rope broke. So that sucked haha
D: ✔️
Nice reason the invest in an Invictus Rope 🙂
a) 60–60-65-65-70-70-75-80-80-83kg
b)100-120-135-123kg
c)28’ rx
Three rounds of c2b and my hands were be broken
Please make sure you’re adjusting accordingly to get the most out of your sessions. Theres no need to tear in training and also risk injury. Train smarter not harder!
Hello!!!
A) Up to 35kg (~90%)
B) 5 x 60kg / 3 x 68kg / 1 x 76kg then 5 x 3 @ 76kg
C) 25lb Dbs , mix of Kipping C2b and Kipping PU
13:50 / 13:48
D) Done ?
Have a great day!! ?
Solid start to the week!
Howdy!
A. As much has I tried my legs simply didn’t want to squat today. Got shitty 165 lbs, 80%.
B. 120-140-155 and then 5×3 @ 163 kg.
C. Rx: 10:49-10:32.
D. Done. Ouch.
Have a great day!
Rough weekend? Saturdays session?
I’m not sure, man. It was just the snatch (last week they went great,, though). I did the back squats fine. My legs didn’t feel well squatting fast today. It was a little harder for my shoulder too, today. Maybe is the weather getting more chill (will warm up for a little longer). We’ll see! Thanks for asking, coach!
A. 170#
B. 250/285/325 then 315 for 5×3.
C. 10:25/10:47 scaled heavily. I smashed my pinky toe this morning ?
D. Done
??♂️ Always a good start to the day. At least it woke you up 🙂
A. 29-30-31-32-33-34-35-36-37-38 kg (70-91%)
B1. 49-56-64 kg
B2. 68 kg
C. Done with 14 lbs WB and 12.5 kg DBs
1- 11:56
2- 12:04
D. Done
A. Up to 175#
B. 3s @ 315#
C. WB @20#, DB @17.5kg
10:43, 13:26
D. Done
Haha, did 2 rounds RX today and in the middle of the first round i was like “fuck that Tino, no way i would survive 3 rounds…:D” Glad to see i wasn’t the only who felt like that
Hahaha…you’re welcome 🙂