Primary Training Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
C.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday
E.
Five sets of:
30/22 Calories of Assault Bike
7 Ring Muscle-Ups
Rest 90 seconds
Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
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.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups
B.
Four sets of:
Single-Leg Stiff Leg Barbell Deadlift x 10 reps each leg @ 3011
Rest 90 seconds
Assault Bike Conditioning Option
Thirty Four (34) sets of:
30 seconds of Assault Bike
Rest 30 seconds
Be consistent across the 34 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds and the same pace as February 17.
Running Endurance Option
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
Rowing Endurance Option
Ten rounds for distance of:
2 Minutes of Rowing @ 2k PR Pace
90 Seconds of Rowing @ 60-65% of 2k PR Pace
A – ☑️
B – 365 for all sets
C- first 4 sets at 220 last 4 at 245
D- 405
E – 53:20 failed MANY Muscle Ups
Wait this must be mistype haha
Were you really 53 min with assault bike + muscle ups? ?
A. Done with 32# kb B. FS pause @ 235#. Face got nice and red on this one, thought I might pop ? Sets 5-8 were a grind! Happy with this- any heavier & form (knees caving) might have been an issue C. HHS+SN @ 155×4 -> 160×2 -> 165×2 no misses. Really focused on that last extension and staying connected with the bar on the drop under. D. First set at 285 (84%) was a little ambitious ? Dropped to 275# for remaining sets E. Skip to prioritize strength Strength Access: A. 2min (step up & down only) @115.… Read more »
Solid day of lifting Royal! Looking strong!
A. Done
B. @190
C. At 95 was to light for my percentages but my wrist has been killing me!
D.@215,215,225,225,235
E. 5sets Couldn’t I false grip so no MUs?
Did about 300m run with 2flights of stairs
And 14 ring dips was sooo warm to not run!
Also felt so good today other then my wrist I took an actual rest day yesterday and felt so strong and Mobil today ?
Pm did class
Every 4min x5 sets
50 DU
6 strict pull-ups
12 alt DB snatch (50)
What happened now?!? Your back and now your wrist???
I know ?
Idk what happened to the wrist it has just been bothering me. It won’t stop popping/cracking!
Just certain moments bother it!
Is it from bjj or lifting?
A) Done
B)165lbs all sets
C)100-100-105-105-105-105-110-110
D) 2 sets at 185, 4 sets at 195 (85%)
C) 1:42 (went a bit hot here)/1:56/2:02/2:21/2:06. Bike 1:05-1:30, muscleups unbroken except for set 4, 5/2. My goal was sub 2 for those, did’t quite achieve it but close for at least most sets…
stiff leg DL done 85 lbs
You not hold 1:42?!?! ?
A.) done
B.) 145-215#
C.) 125-140#
skipped the BS
E.) 2:37, 2:50, 3:06, 3:03, 3:37…my bike was fast..1:35 every round. But I had to go 4/3 on the muscle ups. I was a baby and also took a lot of rest hahaha
F.) done
That is a good bike pace to hold! haha Just dont take a lot of rest next time and you will be faster obviously haha . Push your limits on the reps
Primary in the morning today.
A. 35lb
B. 245, last weeks heavy was 265, should’ve done 255
C. 185 x 4, 190 x 4
D. 275 same as last week
E. 2:08, 2:14, 2:29, 2:15, 2:42
PM.
AB Conditioning
10-11-10-9-9-10-10-10-10-10-9-9-9-10-8-8-9-9-10-9-9-9-8-8-9-9-9-10-10-7-9-10-11-13
310 total
You can definitely hold 11-12 cals 🙂
I’ll try harder next time!!
A done
B done with 135kg
C all lifts with 100kg hang felt better than floor (heavy legs)
D done with 10kg more so 170kg
E died because of my legs
Started with 1:30
1:45
2:15
2:20
2:12
Went out hot on the first! Rest those legs up tonight and get ready for tomorrow!
Pts.
A. Done with 12kg kb
B. Missed some weeks so went with 100kg was challenging for the last 3 reps.
C. Worked on mechanics in the snatch. Worked at 50-60kg.
D. 8 sets of 3 @ 122.5kg (75%)
E. Scaled to 25 cals echo bike and 5 ring muscle ups.
2:20
2:05
2:00
2:05
2:45 took some rest in between bike and rmu and did 7 rmu.
All sets rmu unbroken.
That last set!! Have confidence! I’d rather see you break than rest for to long!
Done yesterday since I’m in Court all day today:
Warm Up Done
Front Squats at 245, 250, 255, 260, 265×4 – forgot that they were supposed to be at the same load. 265 was my heavy from last week.
Snatches: 150, 155, 155, 155, 160, 165, 165, 165 – consistent.
Conditioning: 2:19, 2:25, 2:28, 2:49, 2:41. UB Muscle Ups – AB was the variable (1:48-2:05)
Accessory B Done.
Monday Early AM: Sneaked in Tuesday Gymnastics Work:
6-8 Strict T2B
Freestanding Handstand Holds for :45
60 UB Double Unders with Scout Rope
A) Done
C) Done at 195 – not the best snatch day, but no misses
B) Done at 315 – 6th rep was very ugly so I took a minute off after, then finished
D) 330
SAO
A) 30/35
Consistency at those “heavier” loads ?
A.
Done
B.
100 kg
C.
70-70-70-73-73-73-75-75 kg
D.
120-120-123-123-128 kg
E.
19’29”
2’08”—2’28”—2’45”
3’05”—3’03”
Bike
1’30”—1’32”—1’40”
1’56”—1’54”
ABike ( no rest after wod)
371 cal
He’s back!! How’s your body feeling? Would love to hear more about your WZA experience. Shoot me an email! Tino@crossfitinvictus.com
I was light today. except in the wod. I spent a week off