We will be doing some testing this week, and then starting our new Invictus Athlete cycle on August 13, 2018! Training is always more fun with friends, so please encourage your friends and training partners to get on the program to kick off the first post-Games training cycle of the 2019 season.
Primary Strength Session
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-3 = @ 65-70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70-80% of 1-RM Clean & Jerk
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Jerk x 1 rep
*Sets 1-2 = @ 85% of 1-RM
*Sets 3-4 = @ 90% of 1-RM
*Sets 5-6 = @ 95% of 1-RM
*Sets 7-8 = @ 95+% of 1-RM
C.
In 15 minutes build to today’s heavy…
Enderton Front Squat Complex x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)
Primary Conditioning Session
For time:
800 Meter Run (on Assault Runner)
6 Clean & Jerks (245/165 lbs)
400 Meter Run (on Assault Runner)
4 Clean & Jerks (245/165 lbs)
200 Meter Run (on Assault Runner)
2 Clean & Jerks (245/165 lbs)
Push the pace on this!
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
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
Rest 90 seconds
Rowing Endurance Option
Two sets for times of:
Row 2000 Meters
Rest 2 minutes
Session 1
A
Clean & Jerks: 205/215/225/235/245/255
B
Power Jerks
255/265/275/285/295/305x/305 (5# PR)
C
Enderton Complex: got up to 315
Session 2
Primary Conditioning
9:03 on Assault Runner. Pushed as hard as I could to get sub 9. Started last round at 8:00. C&Js all singles.
PCS
A-195-205-215-225-235-245
B-225-235-245-255-265(ugly so dropped and worked on technique) 245-245-245
C-295lbs
PSS
14:20
Primary strength:
A. Clean and jerks @95/95/95/115/115/115
B. Power jerks @115/115/120/120/130/130 last two attempts at 135 not happening today
C. Enderton front squat complex up to 125
A)sore and ugly 121kg
B) no misses until last @144kg
C)126kg
PC)10:21@215
RE) 1000 on ski 1000 on rower
4:02/3:38
A- 165/185
B- to 205
C- 235
Conditioning 8:59 (no air runner. Outside and 165)
Strength Accessory- completed with safety bar and 14# vest
Primary strength session
A. 210/240
B. 240/255/265
C. 275 kept a close grip during the complex.
*I’ve been investing a lot on strength, I hope it starts to pay off on next cycle ?
Strength accessory option
105/115/135 for the Bulgarian split squat
25 lb on chest to bars
Primary conditioning session
12:20 pushed on running (outside) and paced singles.
Keep spending the time on your strength work but also realize that nutrition and recovery is just as important!
PM Running Endurance from yesterday: 3:59, 4:12, 3:58, 3:59, 3:59, 3:48 – all faster than the 90% called for. ??
You need to retest your mile and 5k soon! Maybe the 5k can wait until September 😉
PS
A. Did clean and jerk singles
105/105/115/115/125/125/125
Back is feeling ?
B. 5 x 5 Strict press at 85#
C. 5 x 3 Front Squats with a 2 sec lower
145/155/165/165/165
SA done with 85# for BSS 6 reps and unweighted CTB for 5 reps except used 5# for first round and it was too much.
PC
Used 85# and did more like power clean and presses lol wasn’t wanting to dip a whole lot still – this felt good!! Used the true form – 10:11
Yes!! Great to see you increasing loads and feeling good! Are you competing at GG??
Yeah I’m on the Blame Tino squad ?
Hopping in after signing up for this program today. I have been following the competition workouts and am switching over to this. I’m excited. I will finish the competition program this week but will do some of the accessory work posted here. Competition workout was a 5000m row. Score: 21:45. very slow. I decided to do the SAO and REO since I don’t feel too fatigued from the 5000m. SAO: Split Sq. @ 75# REO: 1st row: 9:09 Pace: 2:06/500m 2nd row: 7:56 Pace: 1:59/500m I definitely saved energy so I could beat the previous 2000m time and pace. It… Read more »
All the rowing today!! Great to see you making the switch over and excited to watch your progress here!
So much rowing. Oh, and I also did SAO strict C2B @ 10#. Feeling good. read to eat 😛
a. 140- 175
b. 185-195-205- missed 210xx
c. 210 Ednerton Complex
PC: 10:04 outside
Rowing end:
8:26/ 8:23
S1
2000m Row
7:00
7:02
Did some bench with a member
S2
Clean & Jerk
1-3 @ 265
4-6 @ 295
Power Jerk
1-2 @ 275
3-4 @ 300
5-6 @ 305
7-8 @ 315/325
Enderton Front Squat
345
Conditioning
9:12
All singles. I thought about touch n go but after the run it didn’t seem like a good idea lol
You should have at least tried to touch and go ??♂️
Primary Strength Session
A. 205, 215, 225, 235, 245, 255#
B. 260×2, 275×2, 290×2, 300, 310#. I based the percentages off of 305#. My PR was 295#.
C. Up to 335#
Primary Conditioning Option
11:45. No Assault Runner.
So you hit a 15lb PR?!?! Awesome work!
Hell yeah! Let’s keep the PRs coming!
Strength
A.- 85kg 1-3
100 kg 4-6
B.- 85 1-2
90 3-4
95 5-6
100 7-8
C.- 130 kg complex
Strength
A) 190/200/205/215/225/230
B) 235/250/260/265
C) Built to 285
SAO
115 & 15KB
Primary Conditioning
12:44
A. 190/200/205 215/225/235 B. 240×2 250×2 265×2 275/285 PR/ 295 PR. Went for an extra set cause it felt good and got a big PR! C. 135/165/185/205/215 Conditioning: 10:29. Legs were dead for this one instead of arms woof. Did 3 push jerks and the rest split. Super happy with how i pushed the run! Rowing Endurance: 7:32.6/7:33. Couldn’t be happier with this turnout. Pushed the pace for the first one but not too hard for there was second one haha. But did everything I could to keep pace for the second one and ended up getting nearly the same… Read more »
Wow! What an awesome day!! Congrats on the PR dude! Excited for this progress to continue into the next cycle!
Session 1
A
Snatch press from Rec’v:
Snatch Balance:
B
1RM Snatch: felt pretty good until 1 miss at 245 then hit it next rep that half ass attempt at 255. Something has been off with my snatch lately. Feel like after receiving some feedback from a video I posted I’m thinking too much and struggling to hit 245+ when that weight used to be automatic for me.
C.
5×235/5×275/3×320/2×360/2×382.5
340 for E2M for 6
Session 2
Primary Conditioning
4+9. This was a grind.
Session 3
SAO A done with 30# med ball
Assault Bike Conditioning
1:19/1:21/1:24/1:26 (last time 1:30/1:41/1:31/1:34)
Keep your focus on on cue on your snatches, for you think about doing a back flip like Jared suggests. It will come back.
https://www.instagram.com/p/BklrDxplzC6/?taken-by=jaredenderton
A. 100-110kg
B. 105-125kg (100%)
C. 120kg
Strength accessory
A. 80kg x 5 reps
10kg x 6-6-5-5 reps
Pm session
Running from yesterday
3:40 – 3:50 pace
Great day of lifting Petr!
Primary strength
A) 225/225/225/240/240/240 these felt really good today
B) 245/245/260/260/275/275/280/280f ran out of steam on the last one st 280
C) worked to 265
Strength accessory
A) done with 145 for split squats and 15lb kb for pull ups
Fun day today!
AM.
Strength Acc.
BBSQ – 65
C2B – 12.25
Rowing Acc.
7:14.7
7:13.2
PM.
Primary Strength
A. Worked off 135 ✔
B. Worked off 125 ✔ pretty sure this isn’t my 1RM anymore ?
C. 122.5 – enjoyed this
Primary Conditioning
11:04 – should have manned up on the first 6 ?
✌
Need to retest that Push Jerk!
Looks like a good day of work, nice job Sean!
A : Clean and jerk : 55/60
B : did a mistake here ? did power clean – my bad
C : front squat : ended at 90 kg
D : 9:55… did dB clean and jerk no room for barbell near the runner ? but this 12 reps each round
Tine! Welcome!! You not doing masters any more?
Hey Tino ? I am doing masters as well- but today I needed something heavy ?? You will see me again every week now ☺️