Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Five sets of:
Power Clean x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
Rest as needed
C.
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Primary Conditioning Session
Five sets of:
Bench Press x Max Reps @ 65%
Immediately followed by…
150 Meter Row Sprint
Rest 3 minutes
*Bench press sets should be until failure, make sure you have a spotter.
*Row sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.
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:
Bamboo Bar Press x 10 reps + 30 Second Overhead Hold
Rest as needed
Banded Lat Pull Downs x 20 reps
Rest as needed
*If you do not have access to a bamboo bar please perform using a barbell with chains, if chains are not available use kettlebells and bands.
Aerobic/Gymnastics Skills Option
For time:
800 Meter Run
Immediately Folllowed by, two rounds of….
20 Calorie Ski Erg
15 Toes to Bar
50-Foot Handstand Walk
1 Legless Rope Climb (15′)
1 Rope Climb (15′)
Rest 5 Minutes and repeat the entire workout, including the 800 meter run buy in.
Gymnastics:
10:42 (3:27, 1000-1200cal/hr, UB, couple falls in HSW)
10:50 (3:40, 950-1200cal/hr, UB, No falls in HSW)
Power Cleans @ 255lbs
Primary Conditioning, done @180lbs
19/25.7
14/26.0
12/26.2
11/26.2
10+f/25.8
Strength
A. Done
B. 120kg
C. JB 40kg / TJ 50kg / SJ 100kg
SAO Done
Feeling pretty depleted from comp at the weekend
Session 1: 800 M swim
Session 2 A done
B 195
C done and 185/175×3/185
Conditioning @ 125
13/:30, 13/:30, 13/:29, 13/:29, 12/:29
No spotter so I went until I thought I was going to miss. On the last set I went for 13 and had to wait for someone to come save me 🙂
Completed Aerobic conditioning but did not note time.
A. Done
B. 105/125/135/135/135
C. With bar/65/65 – 65/65/65 – 105/125/135/135/135 worked on perfect form and staying braced while re-racking
PC
@ 105#
21 – :30
14 – :30
11- :31
11 – :32
11 – :30
Then did some handstand work
Money in the bank!! Nice work Leilani. Lets keep you feeling good going forward.
AM – 30 min run
PM – A) Done
B) 225-235-245-255-265
C) 95/115. Jerks @ 225-235-245-255-265
D) Bench @ 215. 16 – 12 – 9 – 9 – 8. Row. 24 – 25 – 26 – 26 -26sec
E) 1 Round Skills. 8 something? someone fucking reset the clock during the run
Primary strength:
A. Done
B. Power cleans 1.1.1 @120 felt snappy and light
C. Jerk balances and tall jerks @65
Split jerk triples @125
Good to see those weights are feeling good!
Took almost two weeks off. Today was the first full day back to regular programming.
Had an Alaska fishing trip and weekend competition this last weekend.
B. 245,260,260,260,260
C1. Done
2. Done
3. 260,260,260,260,275
Conditioning
Bar weight 195
13,13,11,10,8
Welcome back Tyler!! I’m sure you had a great time in Alaska. Definitely a place I would love to visit!
How did the comp go?
Comp went well. 4th place. Struggle areas were assault bike sprint, Burpees over barbell, and box jump overs without burpees.
Congrats dude. Some good learning to take forward in training!
Strength
B. 125-145
C. 55-75/ 75-85/ 125
Conditioning
(Subbed :45 bike sprint for max calories)
15/9
15/10
9/9
6/10
6/10
You beat me to the gun with your change, you’ll have to do something similar in a couple of weeks 🙂
So much pain on the bike!
Coworker: you work out, that’s cool what do you do?
Me: I do the Invictus program
Coworker: oh I’ve never heard of it. What does it do?
Me: Build athletes?
A: complete
B:235,240,245,250,255
C:Balance135,155
Tall Jerk135,155
Split235,240,245,250,255
CND: bench @ 205 16,14,10,10,8
Row 25,24,25,25,27
1 min rest between reds
Any tips on re-racking the jerk to link multiple reps. I almost killed myself today
Haha there is a lot of truth in that! ??
Here’s a good video from Jared on how to rerack the bar
https://www.instagram.com/p/BfcJf7wlW7L/?utm_source=ig_share_sheet&igshid=1ajrd0nxhru3y
A)done
B) #150/150/155/155/160 PWR CL
C)#95 jerk balance
#95 tall jerk
#145/145/150/155/160 spit jerk
Primary conditioning
18/:29
18/:28
15/:29
13/:29
11/:29
Did this off and old bench max which might not have been a current max
That’s some solid work Abby!
Thanks Tino. Forgot to put bench was #100
S1
Gymnastics work
9:52
10:15
Ski Erg got nasty after the first round on both sets. Fun start to my morning after a couple cups of coffee
S2
5x
Power Cleans x 1.1.1
275 lbs
Every 2 x 5
Split Jerks x 3
275 lbs
Conditioning
Used 185 lbs
16 – 23.3
13 – 24.4
13 – 24.6
11 – 25.4
11 – 25.2
How do you like doing the Conditioning accessory first? And how long is your break before you do the primary?
It works for me. I enjoy just moving in the morning rather than lifting. I usually feel better going into the rest of my day. Work and training
I typically get the first session done between 7-8 or 8-9 then the afternoon around 1-3
We have a lot of athletes do aerobic work as their first session. As long as the intensity is right it should get your body moving and primed to hit your second session hard.
A. Done
B. 265/265/285/285/300
C. 245/250/255/265/280
Aerobic/Gymnastics
10:37/11:41
My legs were dead on the runs. So sore from yesterday.
Plenty of lower body mobility and tlc tonight so that you’re ready for tomorrow’s fun!
A. Done
B. 225/230×2/235×2
C. 135×2
135×2
225/235/240/245/250
Conditioning:
12+10 Push ups/10+5/8+5/8+5/7+5 @160#. Did right before failure on bench since I had no spotter and some push ups immediately after. Row sprints were 25s and under each round.
Strength:
26# KBs
Aerobic/Gymnastics Skills:
12:09/13:28. UB for all T2B and HS walks. Shoulders are dead lol.
Benchand push ups! That pump must have been real today! ?
Late to this week’s programming due to an incredibly fun day of drinking on the river with the coaches and members at my box! Will make up yesterday on Thursday.
A. Done 26# KB
B. PC 1.1.1 @ 200, 205, 210, 215, 215#.
C. Jerk bal @ 95#, Tall Jerks at 105#, Splits at 135, 135, 165, 165, 165. Feet not right. They were better last week. Ankle sore for some reason.
D. Bench @ 165, 12-14-12-12-9. Weak. Sprints on the rower hurt.
No more drinking until my Back Squat goes up 10#
Thanks guys
Hahaha good to see you had a little fun over the weekend! Now let’s get that back squat up!
Strength
A) Complete
B) 205/215/225×3
C) Balance & Tall @ 95
Split Jerks @ 210/215/220/225/230
Primary Conditioning
Bench Press @ 220
Bench: 16 / 13 / 10 / 9 / 7
Row: 24.3 / 24.4 / 24.2 / 24.6 / 24.5
Wow that was killer and so fun! Love bench but that row ?
SAO
PVC w/ 25# KBs
The conditioning hit me pretty hard. That change in blood flow from chest to legs got me! ?
For real tho ?. I also didn’t expect to still be catching my breath getting back to the bench each round from the row.
B. 230/235/240/245/250 felt sore but moved well
C. 65/85 then 95/115 then 235/240/245/250/255 felt GREAT.
PC. skipping because bench kills my shoulder
GSO later
Just needed B to warm your body up a little.
Have fun with the gymnastic skill work later!
Primary strength
A) done I liked this warm up
B) 225/230/235/240/240 nice and fast
C) 145/165 jerk balance
135/140 tall jerks
210/210/225/225/240 split jerks
Strength accessory
Had 18lb kbs hanging on the bar with green bands, first set with no extra weight then I added 10lbs on each side and wow that was hard. Lat pull downs done
Class workout was similar so I did that it was E2MOM x 20: 150m row + 8 ring dips fastest was :44 slowest was :51
Fun day today I’ve been having a lot of fun training the last few months!
Awesome! It’s pretty clear you enjoy yourself from your posts. Can’t conplain here! ?
yes sir!
A: done
B: with 92/94/96/98/100kg
C: balance with 60kg tall jerks with 50kg
5×3 split jerks with 80kg
+strength option
PCS: with 68 kg
1: 15 reps / 24 sec for 150m
2: 11 / 23 sec
3: 9 / 24 sec
4: 6 / 26 sec
5: 7 / 28 sec
You can for sure keep that row sub 26! 🙂
AM
Aerobic /Gymnasty Conditioning
Done. I lost my splits..?
13:55 / 12:07
yeah…. so the first HS Walk was a nightmare.. after that unbroken and manned up on the run on the 2nd round.
PM
Primary Strength
A. ✔
B. 110 all ✔
C. ✔
D. 110 . Failed one during the 4th set
Primary Conditioning
This was fun
worked @ 70
18 / 12 / 11 / 10 / 11
Lost my damned splits but around 24.1 to 25.5
Revelation on upping dampner on the last round ?
✌
Great day of work Sean! It’s always good when you get to bench press ??
A : Done
B : Done 60-65 kg
C : Done – start weight: 35 – split jerk : 60-72,5 kg
Strength opt : bamboo bar press and hold
D : wod 1 round : 10 min .