Primary Training Session
Mobility and Activation
Warm-Up for Hinging Movements
A.
Overhead Strict Press
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 5 reps @ 80%
*Set 6 – 5 reps @ 80%
*Set 7 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
B.
Deadlift
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by. . .
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 4 reps @ 75-80%
C.
For time:
500 Meter Row
20 Bar Muscle-Ups
500 Meter Row
When the running clock reaches 10:00…
For time:
40 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
40 Wall Ball Shots (30/20 lbs)
When the running clock reaches 20:00…
For time:
80 Toes-to-Bar
Please note times for each of the three sprint interval conditioning portions.
D.
Three sets of:
60 second Front-Racked Kettlebell Wall Sit (24/16 kg)
20 Walking Lunges (24/16 kg Farmer’s Hold)
60 second Front-Racked Kettlebell Wall Sit (24/16 kg)
Rest 90 seconds
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.
Strict Gymnastics Accessory Option
Four sets of:
False-Grip Strict Ring Pull-Ups to Sternum x 6-8 reps
Rest 60 seconds
False-Grip Ring to Sternum Hold x 30 seconds
Rest 60 seconds
Dead-Hang False-Grip Hold x 30 seconds
Rest 60 seconds
Running Endurance Option
One set of:
Run 1600 Meters @ 85% of 1-Mile Pace
Run 800 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 75% of 1-Mile Pace
Run 1600 Meters @ 80-85% of 1-Mile Pace
Rowing Endurance Option
Four sets for times of:
Row 1550 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – but all sets should be performed faster than your 1500s from April 2. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
A) 5@75, 3@95, 1@110, 4×5@95
B) 5@240, 3@275, 1@305, emom@275
C) 6:16 bmu 10/6/4. 6:32, second set of wallballs were a struggle, went down to 5’s for the last 20. T2b 4:20 15/10/8 then down to 5’s and 3’s
D) Done
Running endurance: 30 min on assault runner, speeding up every 10 min. Finished at 5040 meters
Let’s get you more comfortable with thy 20lb wall ball!
Good days work. Enjoy your rest day!
PM Session: Deadlift *Set 1 – 5 reps @ 65-70% – 315 (70%) *Set 2 – 3 reps @ 75-80% – 365 (80%) *Set 3 – 1 rep @ 85-90% – 405 (90%) Rest 2-3 minutes Followed by… Every 2 minutes, for 12 minutes (6 sets): Deadlift x 6 reps @ 65-70% – 315 (70%) All double overhand (no straps). These deadlifts felt great. Modified the metcon again for time and also a bit for intensity/stimulus. Below is what I did. I’ll mention what it should have been when I post my actual times and notes: Three rounds for time… Read more »
Looks like you adjusted well buddy. I’d expect you to do everything as written if you weren’t cut for time.
Just remember to add load to those wall sits next time 🙂
One session today. I needed to catch up on my recovery.
Primary
A. 110-125-155-135×4
B. 285-335-375, E2Mx5 @ 335
C. 5:15, BMU 12-8
D. 6:16, WB 22-3-10-5. C2B 18-12-10. WB 8-2-10-10-10
E. 3:33 20-15-10-10-7-3-4-4-4-3.
???
Getting the intensity back I promise 🙂
A. Skipped
B.
335 / 285 / 435
5 x 4 @ 385
C.
4:54
Muscle ups UB,
4:21
WBs 40, 20/20
C2Bs 25/15
Ouch..
6:08
8s then 5s
These got rough
Solid push in the first two but those ttb got you!
They wouldn’t have been much faster even if I was fresh. High volume ttb are tough on me. These long legs get difficult to get up here.
Small sets, short rest. Just need to stay disciplined ?
That was the goal. Didn’t do more than 8 at a time
I feel your pain man, felt like I had ankle weights on after the first set
Yeah feet didn’t want to get up there at all
A. 115×5/142×3/162
152 for 4×5
B. 295×5/335×3/385
5×4 @ 335#
C. 6:42 bar mu-11/5/4
9:35 wb-25/12/3, C2b-4×10, wb 22/10/8
8:14 I was hurting here. Have done 50 in 2:40 so that’s a bad drop off. Also skated this morning with some of the gulls players so maybe that’s why I’m fatigued.
D. 3 sets of
Wall sits done with 2×35# kbs
20 Lunges with 2×53# kbs
Those toes to bar are a little different after 20 bar muscleups and 40 ctb 🙂
Morning
5 mile run
38 min
5 mile pram push
1:30
Pm
A. 52.5-65-75-70kg x 4
B. 130-160-180kg
150-150-160-160-160kg
Ha!! That’s an awesome way to start your day! Technically a sled push right?!?
Haha exactly ?
Pts.
A. Set 1 @ 40kg
Set 2 @ 50kg
Set 3 @ 55kg
Set 4-7 @ 52kg
B. Skipped to give hamstring time to heal.
Hamstring is not torn or inflamed just a minor injury.
C. 7 min
Timecap + 17 reps
8:50
Nothing else today, still a little bit sick (flu).
Get some good rest tonight. I hope you can shake it off and be feeling good to train tomorrow. Stay hydrated, eat well and plenty of VIT D and C!!
A
40 kg
47.5
55
52*5*5
B
125 kg*5
145*3
165*1
142.5*4*5
C
5:32
5:45 (30 reps wall ball with 30 ibs)
5:10
D
Done
Solid session Daniel!
A) 125/145/165/155×4
B) 305/355/395/345×5
C)
5:13 – rows were 1:52/1:45, bmu unbroken
4:29 – wb were 30/10 and 22/18, c2b unbroken
4:55 – I think I opened with 15, then just chipped away with small sets from there
D) Done, no front rack hold on the 2nd wall sit of each set
Love the push!! Great work hitting those bar muscleups and chest to bar unbroken!!
As far as the SugarWOD goes.. how do we set it up so we don’t pay double?
Shoot an email to info@invictusathlete.com we will be able to sort it!
AM Session: Every minute, on the minute, for 12 minutes: Clean with 3-Second Hold x 1 rep @ 75% – 215 Overhead Strict Press *Set 1 – 5 reps @ 60% – 105 *Set 2 – 3 reps @ 75% – 135 *Set 3 – 1 rep @ 85% – 155 *Set 4 – 7 reps @ 75% – 135 *Set 5 – 7 reps @ 75% – 135 *Set 6 – 7 reps @ 75% – 135 *Set 7 – 7 reps @ 75% – 135 Rest exactly 2 minutes between sets. Every 4 minutes, for 40 minutes (10… Read more »
Tough but productive! Solid morning session!
A.
46-58-66-62-62-62-62 kg
B.
145-165-185 kg
5×4 168 kg
C
5:46
Bar Mu 12-4-4
6:01
WB 30-10
C2b10-10-8-6-6
WB 20-14-6
5:58
10-10-10-10-5-5-5-8-7-7-4-3-1
D.
Done
In the afternoon Run
How’s the running been going this cycle?
Last week, I hard time keeping the pace
Hey
Got another question
Second part of deadlifts (every 2 min deadlift *5)
This should be touch and go?
Thanks
I like athletes to lower these to the floor (don’t ghost ride or drop), reset and most importantly always go double overhand for strength portions. You may use straps. In workouts do what’s best to go fast 🙂