A.
“Last Man Standing”
The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
8/6 Muscle-Ups
——–
Picking up on the one minute segment you would have been starting your next round of muscle-ups.
Front Squat x 1 rep
(start with 225/155 lbs on the barbell; males add 20 lbs, and females 10 lbs every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats…
20 Wall Ball Shots (30/20 lbs)
If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots…
10/8 Strict Handstand Push-Ups
If you cannot complete all 10/8 Strict HSPUs within the designated minute, your workout is over.
B.
Three sets for times of:
Row 500 Meters
Rest 3 minutes
Note times for each set.
A. MU 4 rounds (they started to deteriorate technically so stopped there); FS 130kg; WB 2+15 @25-lbs; HSPU 1 round (bombed out after the first round and barley made it through that even, tanked from the WB most probably)
B. 1:44.0; 1:43.9; 1:43.6
Looking forward to starting up with the off season on Monday.
100 Kipping HSPU: 8:36 (dropped 1:22 in less than 5 days) going to keep doing this three times a week till I’m sub 6 minutes
A) 21 minutes
MU: 2 full + 5
FS: 325 F@345 (no belt)
WB: 2 full + 13
SHSPU: 7 full + 7
Watch out for your neck with doing 300 kipping push ups a week. A good idea is to keep getting stronger with your strict HSPU and you can get close to getting 100 sub six strict
Hunter I’m not 100% sure but I may already be able to do that. I need to learn how to do Kipping HSPU. You will see when I meet you. It’s pretty silly how bad I am
I messed up. I though it was supposed to be unbroken.
MU- 2 sets unbroken + 4
FS- 155-165-175-185-195-205-215
WB- 1 set unbroken + 10
HSPU- 3 sets unbroken
1:54.8 / 2:00.6 / 2:01.1
Unbroken is a tough challenge!
A. MU: 3 rds completed (felt heavy)
Front squat: completed 235#, failed 245 which is my PR. Did this in my nanos, so not too bad
Wallballs: completed 2 rds (holy Moses these felt awful!
Hspu: scaled to 30# DB seated overhead press. Got my elbow worked on yesterday, and hspu were hurting so gave it a break.
B. Decided to run the 500’s and boy did I realize it’s been a while since I’ve run!
Smart choice to let it be and not bother it more.
A.
Muscle ups: finished 3 rounds
Front squat: stopped at 325
Wall Ball: finished 3 rounds
Strict HSPU: 6 into the 5th round?
Hopefully you feel back to 100% soon!
Muscle ups: Finished 5 rounds
Front Squat: 100-110-120-130-140-150(PR match)
Wall Ball: Finished 3 rounds
Strict HSPU: Finished 2 rounds
A1. 3+3
A2. 365 FS, failed 385
A3. 2+12
A4. 2+7
A1. 5+6 (46) Felt like a bag of sand up there, woof.
A2. 325 FS Bar placed lower on shoulders, best FS in awhile (no more blackout)
A3. 3+18 with 20# (78) 20# Ball is still hard for me.
A4. 3+8 (38) Using yoga mat from now on, harder.
B. 1:38.2, 1:37.3, 1:37.7
Interesting to hear about the front squat placement. Very cool
hey guys,
Will there be any template announced prior to the beginning of both cycles (regional and off-season)? Curious to see if this is the right program to follow
The regionals program will be a 6 week cycle peaking an athlete for their regional. If you have not qualified for regionals then I would strongly advise the off season program.
Thanks Tino, my wife has qualified and we wanted to give this program a go. Her regional is the last (may 27th). 8 weeks away. I’m assuming you guys will be adjusting the programming for each individual region correct? I appreciate everything. Just trying to get a feel for how things will be laid out. Thank you
Congratulations! Yes we will run the program until all athletes have competed in their regional. Then they will switch back to the off season program
COACHES- When the off-season training starts Monday will it be based strictly on building strength? Or will it have options like back in January for people who wanna focus on strength and those who wanna focus on other things. I am really needing to get my legs stronger and get all my oly lifts up. I love this program but am wanting to do what’s best for me. Considering on doing like a 2-3 month program that focuses on strength and then coming back to do the athlete program. Do you guys have a strength program that I could do… Read more »
In the off season our priority will be to build strength, improve skills, gymnastics and build your aerobic base. As before, there will be different options to choose from so you can pick your poison.
Perfect! Thanks Tino!
A. Had to sub some movements, did my workout in a garage this morning
A1: did 8 burpees every min until I completed 150 total
A2: didn’t know if these were from the ground or not but I went with squat cleans starting at 155 adding 10# every min an finished at 235 (almost got 245 twice)
A3: 20# wall balls (3 rounds + 18 reps)
A4: 10 abmat sit-ups every min (easy!)
Called it at 45 mins
B.
A- 24 full minutes. RX
MU- 3+5 reps
FS- got 365# then went for 385 which would be a 15# pr but failed. Extremely happy to hit 365 though with this emom.
WB- 1+14 reps. Got a late start on this with the FS and it screwed me.
SHSPU- 9+7 reps.
B-
session 1 morning session
Rowing
all sets time 1:35
B)
4 rounds
Hey Coaches!! I will be in San Diego 1 week from tomorrow (Sat. 9th- Mon. 11th). I would love to be able to do a drop in with y’all if at all possible. Was hoping for some competitor training, but would be more than happy dropping in on a class if that’s not possible. Please let me know if that is at all possible and if I should contact someone. Thanks!!!
Come join us in one of our comp classes! Check out the schedule for location and times!
https://invictusfitness.com/contact/schedule/