If you are new to the program, welcome! Please introduce yourself and post your results to the comments so that our coaches can provide feedback and assist with your training goals.
Primary Strength Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Four sets of:
Deadlift x 5 reps @ 67.5% of 1-RM
Rest as needed
C.
Every 2 minutes, for 6 minutes (3 sets) of:
Incline Dumbbell Bench Press x 8 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Dumbbell JM Press x 10 reps
Rest as needed
D.
Four sets of:
Back Squat x 5 reps @ 67.5%
Rest as needed
Primary Conditioning Session
Every minute, on the minute, for 21 minutes:
Minute 1: 15/12 Calorie Assault Bike
Minute 2: 10 Burpee Box Jump-Overs (24″/20″)
Minute 3: 15 Toes-to-Bar
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:
Barbell Seated Good Mornings x 10 reps
Rest as needed
Glute Ham Raises x 8-10 reps
Rest as needed
Running Endurance Option
Run 800 Meters @ 70-80% of 1-Mile PR Pace
Rest until fully recovered, and then…
For time:
Run 1 Mile
(This is a test, and will be used as your baseline for the duration of this cycle.)
Followed by…
Run 1 Mile @ 60-70% effort
Rowing Endurance Option
Row 1000 Meters @ 70-80 effort
Rest until fully recovered, and then…
For time:
Row 2000 Meters
(This is a test, and will be used as your baseline for the duration of this cycle.)
Followed by…
Row 2000 Meters @ 60-70% effort
Did the running today and class wod as I’ve been sick since Sunday and i think I’ll be almost completely better tomorrow! Got 6:02 for a mile huge PR!
Got body work done yesterday so I took it as a rest day and switched training to today!
Primary strength:
A. Done
B. Deadlifts @145
C. Incline Db bench @40/45/45
Db JM press @15
D. Backsquats @110
A. 195
B. Incline DB Bench: 40s JM Press: 20s
C. 175
Accessory strength:
55/65 x 2 sets for seated good mornings. 8 reps on GH Raises!
Did this on Thursday…worked Wednesday!
A. Done
B. Based of 485
C. 75 DB/ 135
D. Based off 405
Conditioning
Done Rx
Strength Option
done
Strength
A. Done
B. 150kg
C. 30kg + 12.5kg
D. 140kg
Conditioning
Done
Hit the bike conditioning from Monday early this morning – did 135 cals for all 4 sets
1 short early session today
A.
Deadlifts @ 337.5
Skipped B & C
D
Back Squats @ 285
Primary Conditioning
Done Rx
T2B were the most challenging. Did first 5 rounds unbroken than last 2 rounds 10+5
Crazy to think how far I’ve come in my Conditioning. Not too long ago there was no way was I finishing this never mind Rx
A- WOW! Done 🙂
B- 265
C- 40’s, 20’s
D- 215
Conditioning Done. First 3 rds Rx, 4/5/6 scaled AB to maintain the minute
Jumped into class for my birthday wod. SQ Clean PR at 250! Slowly starting to feel like my old self
Congrats on the Clean PR!! Great to see your numbers back up again. Keep up the great work!
A.M. Swim. 8x50m Intervals. Rest 1:1 First time ever in the pool. yikes. not pretty.
A) Done. Low back tightness from hold
B) 370#
C) 60lb x 12 tempo 20×1 . 25lb JM
D) 320#
E) Bikes all :45. BBJO all :30-:35. TTB. 8-7. Last round UB 15
F) GM Empty bar superset with glute ham raise x10
ALMOST FORGOT !
Primary Conditioning:
I haven’t been doing a lot of conditioning lately, mainly because of life and being busy. etc…
So modified today’s metcon to something I was comfortable and confident with
12 Cal AB / 8 BBJO / 12 T2B for 5 Sets
It was definitely challenging the last two sets. But I could’ve done 2 more sets if I had more time.
Felt good to get that in, off to a good start. I usually dread the first week of a new cycle
Yes! Nice work getting back to conditioning. Its only going to improve and I’ll make sure I’m here to hold you accountable 🙂
Running –
800 done
1 Mile for time 6:29
1 Mile 60-70% done.
Evening all, A. Completed. Enjoyed this, even though it took me a bit to figure out correct form on a few of the movements; being brand new to me and all. B. @285# C. Part 1 – @30#/35#/35#; Part 2 – @20# for all sets (prob could have gone heavier, but it’s been YEARS since I’ve done either of these movements, so just worked on a steady movement and perfect form) D. @275# Primary conditioning could not do as intended due to all Bikes and Boxes being used for the time I had left. So I did a Metcon of:… Read more »
Or maybe just try and sub out for like movements? Could have done run or row for bike ? Maybe Burpees over a barbell? And TTB
Roger that! Thank you for the suggestion!
Didn’t catch your first few comments but want to officially welcome you to the community. Please don’t hesitate to ask any questions with regard to the program one of the members of the community or coaches will be happy to help. Looks like you managed to adjust and hit a solid session today. Hopefully in future you’ll have access to the equipment required for the days work.
Thank you! Ya you are correct I should have kept the Time Interval domain about the same. Def will keep that in mind for next go round. And try in advance to ask for mod / subs.
Primary strength:
A) done I liked this warm up
B) done at 295
C) 60/65/65
D) 30
E) done at 240 these felt good today
Strength accessory
A) done
Fun day today really liking the programming so far
Solid start to the new cycle!
A. Done.
B. Deadlift 4×5 @ 280lbs
C. DB Bench Press @ 70lb DBs, JM Press @ 45lb DBs
D. Back Squat 4×5 @230lbs
E. OUCH…
I RX’d the first 9 minutes and then felt dizzy. I sat out for 3 minutes. I continued on for the last 9 minutes, trying to get back in but I got 10 cals, 10 BBJO, 10 TTB, then 12 cals-10 BBJO-10 TTB, then RX’d the last 3 minutes. That hurt. Badly.
Going to the track to run next. Need a nap first.
Are you fueling properly Bryan?
Today, no. I had about 6 eggs some cheese and a few cookies with coffee this morning. I had some chicken sausage and some more eggs with rice after todays workout. But I suppose that brings me to ask what I should be eating—I eat a lot of eggs, a lot of bacon, chicken sausage, steak, pork, a lot of broccoli, rice, sometimes oatmeal for breakfast, cheese. My aesthetic goal would be to mass since I don’t have much weight to lose. I want bigger legs that can squat more! ? Oh and running endurance done. 1 mile run 6:18… Read more »
I think @disqus_tZdXnHp1Qa:disqus just posted on the private Invictus Athlete Facebook page asking for mass gain tips…check on those responses and get in touch with Jenn Ryan if you’re looking for consistent help with nutrition.
Thanks guys! I’ll reach out to them!
I’m not selling nutrition coaching haha but I would get some help with your nutrition!! It’s a game changer 🙂
Strength
A) Complete
B) 345
C) Sub Bench @ 225
Sub Barbell JM Press @ 65
D) 260
*In the garage this morning with no DBs so adjusted C to barbell*
Primary Condo
4 Rounds Rx / 3 Rounds @ 12/7/12
SAO
SGM 45/65/65
GHR ✅
AM.
Primary Strength
A. ✔
B. 160
C. Started aggravating my shoulder so passed.
D. 110
PM.
Primary Conditioning
A. ✔ on paper ?…but… ???
SAO.
✔
✌
hahaha thats a good way to describe the EMOM for sure. Simple and effective! Solid day!
A. Done
B. 385
C. 50s and 25s. Incline Doesn’t feel the greatest on the shoulder.
D. 315
Primary cond
Cals took to long on round 6 so I missed burp box overs. Finished the EMOM and then made them up at the 21 minute mark. 21:42
Running tonight.
Don’t do anything that hurts!!!
A: done
B: 142kg/313lbs (2x mixed grip 2x hook grip – my fingers said that im a girl 😀 )
C: incline 1. 27,5kg/60lbs 2. 30kg/66lbs 3. 32,5kg/72lbs
Jm press 1. 12,5kg/27,5lbs 2. 15kg/33lbs 3. 20kg/44lbs … these felt weird, dunno if i did it right.
D: 115kg/253lb
PCS: done… wow i was crying 😀 but it was kinda fun too.
Solid day of work! Great job getting through the EMOM!
Any movements you have questions in please post video on the FB Page and we can help. This is a JM Press:
https://www.bodybuilding.com/exercises/jm-press
I dunno, a lot of girls I know are pretty strong…. just sayin
I know 🙂 always have to watch what i say 😉
Primary strength
B. Done @95kg
C. Bench press @2x15kg
JM press @2x5kg
D. Done @73kg
Conditioning
Joined a couple of friends in a buddy workout. Pushed hard and had a lot of fun. 🙂
S1
A Done
B.
Clean DL+HC+Clean: 225/235/245/255/265/265
C.
Jerk Balance & Tall Jerks done with empty bar up to 95 lbs
Split Jerk Triples: 195/205/215/220/225
S2:
Gymnastics Option
Did 30 Cal Assault Runner & 30 Cal Row
2 Rounds + 30 Cal Runner + 75′ HSW