Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 82.5%
Followed by…
One set of:
Front Squat x 3 reps @ 82.5%
(no tempo prescription)
B.
Every minute, on the minute, for 12 minutes:
Clean with 3-Second Hold x 1 rep @ 75%
Perform a clean focusing on perfect speed and mechanics, receive at the bottom of your squat and hold there for 3 full seconds before standing up with the load.
C.
For time:
20 Thrusters (135/95 lbs)
100 Double Unders
20 Thrusters (135/95 lbs)
100 Double Unders
Rest until the running clock reaches 10:00, and then…
D.
For time of:
30/22 Calories of Assault Bike
20 Back Squats (165/110 lbs)
10 Hang Clean & Jerk (165/110 lbs)
Rest until the running clock reaches 20:00, and then…
E.
For time:
15 Shoulder to Overhead (185/125 lbs)
30/22 Calorie Assault Bike
15 Shoulder to Overhead
Today’s 3-part conditioning should be approached as three separate SPRINTS! They should be FAST; your mindset should be to sprint through them giving your full effort and trusting your ability to recover before the next portion starts.
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.
Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips
You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.
When the running clock reaches 10:00…
B.
“Strongman Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Sandbag or D-Ball Over Shoulder (150/100 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
C.
Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout
5 Dumbbell Rear Delt Raises (go heavy!)
Aerobic Capacity Accessory Option
A.
Against a 10-minute running clock…
100/70 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs (24″/20″) in remaining time
Rest until the running clock reaches 15:00, and then…
B.
Against a 10-minute running clock…
100/70 Calories of Assault Bike
Max Reps of Kettlebell Swings (32/24 kg) in remaining time
Rest until the running clock reaches 30:00, and then…
C.
For time:
100/70 Calories of Assault Bike
Number of Burpee Box Jump Overs from Part A
Number of Kettlebell Swings from Part B
.
A. 84/90/96/100/105
B. Done 80Kg
C.7:12 Thrusters 10/10, 8/7/5 too hard
D.6:58 Back Squat 11/9 (I pushed to hard in the bike and went out without legs 🙁 ) HPC&J: 3/3/2/2
E. 8:10 5/5/5, 5/5/5. I didn’t feel my shoulders in the last set, It was hard.
Afternoon session:
Strongman
B. 17+5 Rounds = 4/3+9/3+9/3+3/3+2
Great to see you pushing the pace, now to learn when you need to back off to speed up other movements. Good learning day and solid two sessions!
Every 90 Seconds, for 15 minutes (10 sets) of: Hang Clean + Clean + Jerk 235/155/185/205/215/225/245/255/265 265 is 10 lbs heavier than last time we did this. Hang clean felt good – full clean was the hard part! Every 2 minutes, for 20 minutes (10 sets) of: 200 Meter Assault Runner 6 Ground to Overhead Begin at 50% and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set. 3 rounds Rx (2 sets @ 135 then 1 @ 145) Plan was to build from 135 to 175 adding 10 lbs every other… Read more »
Hope you get some good recovery in tonight and feel better tomorrow! ??
A.
235-255-275-290-300
B. All done at 255
C.
5:15,
Shoulders gave out sooner than I wanted
20 UB, 8-7-5
D.
3:41
All UB
E.
4:00
Last bike was pitiful.. 15 UB, 8-7
Gave it all I could but it was pretty rough after going HAM yesterday lol.
Looks like you did a lot of resting on the first conditioning piece, would have liked to have seen that closer to 4. But you brought it back pretty strong. Two good days of work! Solid push!
Yeah my Thrusters just couldn’t hang today
Today is my Invictus Athlete birthday. A year ago, I couldn’t have imagined being able to Rx today’s work. I’m still not where I want to be, and I know I have a lot of work to put in, but I’m proud of how far I’ve come and of my efforts. Thank you guys, athletes and coaches, for this community that has become an integral part of my life. I’m excited to test my abilities in the WZA Qualifier for the next few weeks!! Primary Training A. 200-220-235-250-260 lbs, then 260 lb x 3 no tempo. B. 220 lbs. C.… Read more »
Congratulations!!!happy birthday!
It’s been a pretty awesome year! I have really enjoyed watching your progress over the last year. You’ve came so far and I’m excited for what’s to come!
Thanks so much you guys!! This year has flown by! ????
Been dealing with some back spasms. So frustrating, I get them every few years it seems.
Limited to mostly cardio stuff
I got after the cleans today but I stayed at 275 lbs
Conditioning
4:49
3:02
5:56
( I did 15 Strict hspu instead of shoulder to overhead )
Oh man did I feel out of metcon shape but happy no back pain today.
Dude what happened?! You should have messaged me!!
A. 200/215/230/245/250, 250 for 3
B. 190#
The conditioning..wow but so much fun ?
C. 4:05, unbroken/1 trip/14-6/1 trip
D. 3:10, bike was 1:15/unbroken (back squats could have been faster but my legs were smoked)/unbroken
E. 2:57, unbroken/1:35/unbroken…had no more push on the bike….but happy overall with it.
Crushed it today!! Awesome work Vicky!!
Amazing!
Thank you! Just a strong workout for me haha
A. 97.5-105-112.5-120-125kg
125kg
B. 102.5kg
Choose to do the strongman today to give legs some extra rest
A. Rows 80kg
Dips 12.5kg
B. Chief 15 rounds (80% effort)
C. Done
I reckon you’ll be sore for a good week! Make sure you’re prioritizing your recovery!
AM.
Strongman 16 rounds maybe???
PM.
A. Worked off 150
B. Worked off 140
C. 6:01 16-4 / 7-4-5-3-1 ?
D. 4:00 BS 20 / HCJ 5+5
E. 5:01 15 / 6-4-5
Looks like a good days work Sean!
A. 205/215/235/245/255# and then 3 at 255# B. 190# for all sets These all felt fantastic. C. 8:09 Rx (12/5/3 and 6/5/5/4 and UB and (40/30/20/10) I was happy on these. I tried to get on the bar quickly and not get sucked into a lot of rest and was faster on them then some of the other thrusters at 135# we’ve had recently. D 7:55 Rx (11/9 and 2/2/2/2/2) My shoulders were hammered from the thrusters going into the overhead and I hard a hard time cycling the overhead to hang efficiently. I definitely need to stay mentally focused… Read more »
Looks like a really productive day. Great job staying disciplined on that barbell!
A
82.5-90-95-102.5-105 kg
105 kg
B
87.5 kg
C
5:37 (50 kg)
D
5:12 (60 kg)
E
6:04 (70 kg)
A) FS: 3@175 2@185 2@200 1@215 1@225. Then 3 with no tempo at 225 B)All squat cleans at 175 C)5:21. Surprised myself and did the first set of 20 thrusters unbroken like you suggested in the weekly overview video! First set of double unders broke about 4 times because my shoulders were on fire. Second set of thrusters 8/7/5 and then du 60/40 D)3:40. 1:25 on bike, unbroken bs, 6/4 on hc&j E)3:51. Unbroken first set of s2o, 8/7 on second set. Again surprised myself being able to go unbroken on first set! Strongman Chief: 21 + 4 pushups, fun!!… Read more »
Welcome to the community Briana! Excited to see your progress and help where we can!
Thanks Tino!! Looking forward to this cycle and attacking the open with you guys!
Pts.
Warm up
A. Set 1 @ 80kg
Set 2 @ 85kg
Set 3 @ 90kg
Set 4 @ 95kg
Set 5 @ 100kg
3 reps @ 100kg no tempo
B. 12 emom @ 80kg no misses. focus on keeping butt back and sweeping bar into me.
C. Scaled to 41kg. 6:15
First set thruster ub. Second set 11-5-4 short rest
D. Scaled to 60kg. 4:55
Backsquats ub. Hang c&j 5-1-1-3 short rest.
E. Scaled to 60kg. 4:23
First set s2o ub. Second set 9-6
Great work applying what we were talking about. Looks like it went well!
okay I hopefully am back now for good. Took a full week off and my back started to feel pretty good after that then took the next week and just did class workouts and used pretty light weights. Couple days last week started to get a little heavier and so far everything has felt great. I may still do lighter weights on snatches, cleans and deadlifts till I feel comfortable mentally on them. Todays work: A. 160/175/185/195/205# then 205# x 3 no tempo B. stayed with 125# and really worked on form C. 5:42 I did 20 thruster 95# 20… Read more »
Great to see you’re feeling better!! Now we just need to wrap you in cotton to stop you from hurting yourself!!
AM.
Something different today in my programming–
Against a 4 minute clock:
400 meter Run
20 Calorie Row
Max Calorie Assault Bike in reamining time
Rest 2 minutes and repeat for a total of FIVE sets
18-19-19-18-18
Its not much, but getting close to 20 cal in 70 seconds is a challenge
Pushed the run, sub 1:40 each time
20 cal row sub 1:00
SAO
C. 25lb DBs
Primary this afternoon
A. FS: 140-155-170-185-195-200 / 200#
B. Cleans at 165# felt pretty light and snappy.
C. 5:55– 12/8 thrusters, then 8/6/6, double unders kill me!!
D. 4:27– bike about 1:30, unbroken squats, 5/2/3 HC+ J, hard to control my breathing, upper back/ shoulders on fire!
C. 4:57– 11/4 STOH, got through the bike, 8/7 STOH Def. felt heavy!
Sounds like you need to learn to breathe an relax! Make it a primary focus going forward.
A. 225×3/240×2/255×2/272/280
280×3 w/ no tempo
B. Done @ 225#
C. 6:08
Thrusters: 20-10/7/3, Dubs unbroken both sets
D. 5:58
Back squat unbroken, hc & jerk 5/3/2
E. 7:17
jerks:8/4/3 both sets
A.
250/270/290/310/320 then 320 for one set no tempo
B.
250
C.
4:41
Dubs: UB/3 trips (pretty good for me)
Thrusters: UB/12+8
D.
4:28
Bike: 1:30ish
BSquats: UB
HC+J: 6+4
E.
4:57
S2OH: 12+3/6+5+4 (triceps just wouldn’t work on first set)
Bike: brutally slow. Took about 2 mins
Time to get that engine revving again and muscle endurance back!
A) 235/245/265/280/290/290
B) Done at 240 – liked these a lot. Did an easy spin on the bike erg for the rest of each minute to keep moving
C) 4:31, thrusters were ub/12-8. First time using a regular rope in about 6 weeks, and the first set was a mess
D) 3:30, 1:20ish bike, ub squats and hc+j
E) 3:48, ub/10-5 sto, bike was about 1:45
Strongman
Didnt feel like doing another metcon, so I did 5 sets of:
6 tempo stationary dips
10 bent over rows at 135
6 ab wheels
Solid push today buddy, looking good on those three sprint workouts. Well after you learned how to do regular double understand again 🙂
Certainly gonna need some practice before tackling that first qualifier next week!
you are so fast!!!
A.
90-105-112.5-120-125 kg
3 Rep 125 kg
B.
Clean 3” 95 kg
C.
5’44”
Thruster 12-8/8-7-5
D.
4’31”
A. Bike 1’22”
20 back squat
6-4 H. C. & Jerk
E.
7’20”
8-4-3
A. Bike 1’44”
5-4-3-3
In the afternoon Aerobic Capacity
I think you could have done that first set of thrusters unbroken 🙂
60 kg hard for me
I think you can do it!