This week is a testing week! If you were following the program on June 6, 2020 please review your results from that day before you tackle this session, and make it your goal to beat those results.
Mobility & Activation
StrongFit T-Spine Opener
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps
B.
Three sets of:
Hang Snatch x 2 reps @ 75-80%
Rest as needed
Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.
Followed by…
Three sets of:
Snatch x 1 rep @ 85%
Rest as needed
C.
“Confidence”
For max load, in 3 minutes:
5 Snatches
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
Pick a load that you are confident you can hit for 5/6 reps. This is a test of your understanding of your current abilities. Good athletes have confidence in themselves and their abilities, but are realistic and self-aware so that they can prepare effective game plans. You don’t want to underestimate your abilities and leave yourself with only the option of a mediocre performance, but you also don’t want to overestimate your abilities and fail to make five lifts. Find the balance, and be confident in your decision.
When the running clock hits 5:00…
D.
“Groundhog Day”
I.
For time:
Row 500 Meters
10 Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups
Time Cap = 4:00
When the running clock reaches 4:00…
II.
For time:
Row 750 Meters
20 Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups
Time Cap = 6:00
When the running clock reaches 10:00…
III.
For time:
Row 1000 Meters
30 Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups
Time Cap = 8:00
E.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Toes-to-Bar x 8-10 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
A. Done
B. Hang snatch 190
Snatch 200
C. 215 x 5
D. 2:40/9:04/17:35
E.done
This week was strong. Thanks Tino
Tough week of work but you’ve set down some bench marks for you to crush going forward.
Nice job!
A. Done
B. Up to 175#
C. Made 3 reps 175# only. Really sloppy on the lifts today.
D. 2:50, 5:45, 10:15 (30 BBJO @8:00)
E. Done
Hasn’t been feeling great through this testing week, my left knee been bothering me, will be monitoring and rehab as we go. Nevertheless, looking forward towards the next cycle!
Any idea what’s up?
A. Done. Up to 70Kg
B. Done. Up to 80Kg
C. 82Kg ✅✅❌✅❌; 5/6 at 80Kg last time. Felt strong so pushed it. Was a little timid mentally because of shoulders. Overall this is the best snatches have felt in a while. I take this as a win because I was confident enough to safely go heavier.
D. 2:54/5:23/7:49. Last time was 2:47/5:20/7:57
E. Done
Great to see you pushing the load on those snatches, now to gain some confidence in those shoulders!
Awesome finish with to a solid week dude. Nice work on the improvements! ???
Thanks Tino.
Another great feeling day! ?
A) up to 65
Up to 95
Up to 105
B) 120 then 125
C) 140 for all 5! 700 and Finished in 2:23. I did 130 last time (650 total). I wish I hadof tried for 145 instead- these felt light. But I’m still happy with this!
D) 2:57/4:46/6:54 Rx
I don’t have this written down from last time for some reason ?
E) done
Thanks Tino! Hope your day was awesome!
Should I expect anything less?!? Setting high standards, I love it! Great work!
Thank you, Tino! Gotta keep this going! ?
Hi! I’m Krista, and I just signed up. Can’t wait to get started on Monday! Kept seeing the IG feeds about new cycle, so I thought I’d just dive in and do it. We used Invictus at the very first gym I went to, and I LOVED it! I’m excited to get started! I’m not an amazing athlete by any means, but working on getting better!
Welcome to the community or should I say welcome back to the community!! Excited to see your progress in the upcoming cycle!
150 in 2:10 lifetime PR for this!
3:07/9:12/2 reps shy at 18 ????
Is next week transition week? I’m thinking my body might need a full week off or just might cardio
Start of the new cycle is this Monday. As always adjust based on feel.try to get some good rest tonight and tomorrow and see how you feel. Hope the kids allow that!! ?
A. Up to 70kg
B. 75kg / 85kg
C. 5 snatches of 85kg Score=425kg
D. 3:00/ 5:42/ capped 7 chest to bar pull up
A. Done
B. Up to 185
C. 195. 4/6. Hit the first 4 with plenty of time then choked like the Blue Jackets
D. Was running late and forgot to grab times. About 2:45/5:15/capped
E. Done
Not a great week with how I’ve been feeling but pumped to start the next cycle well rested
Excited to see you healthy, back on track and training hard!
A/B: Done. Couldn’t drop because of a yoga training in the adjacent room so did muscle snatches with top set hitting 165
C. Couldn’t drop so went for 5 rep max UB muscle snatch and hit 140
D. Increased cap by 2 minutes for each round but kept the rep scheme. Subbed PU for last round (got capped anyway but finished it out for posterity)
E. Done
Solid adjustments today Daniel! ?
A) Our gym had an Olympic lifting seminar so I attended that, always good to learn
B) 35 mins of ski intervals
C) 3×10 bicep curls @ 40lbs
Feeling good physically and mentally to hit the new cycle Monday
awesome! Excited to see what you can do over the next 8 weeks!
Been taking it easy this week for the most part
A. 45/95/115#
135/155/185#
185/205/225#
B. 230#
C. 265# ✅✅✅❌✅✅ 2:48(June was 250#)
D. Burned a blister into my thumb so I did “The Power Gymnast” I missed yesterday:
36cals(definitely phoning this in a bit too much)
:52s
June- 33cals/:57s
Didn’t take it easy today! That’s an awesome improvement! Great work!
Did some coaching in the morning and the plan was to do the training after, but it just really did not want to start. Tried to do the warm up and everything, but ended up just getting some sun. Cooked some goodies at home and called it a day, i’ll try to make up for it tomorrow.
Have a nice weekend guys!
Getting your head in the right place will definitely make it more effective. Good move today.
Unfortunately there are days when the motivation is just not with me, but it happens
Enjoy those goodies and the rest of your weekend!
A. Done
B. Done 70-80kg
C. Done at 80kg
D. Whooah spicy. Did firar round in 3ish, scaled second to pull ups, finished at 9:40 maybe. Got to 28 pull ups last round. Smoked! ?
E. Done 12.5kg press, 10 strict t2b 36kg kettlebells for farmers.
Still sore and under-recovered from lack of sleep. Will definitely chill hard tomorrow ?
Enjoy some good rest!
Woke up feeling a little better so just did conditioning no lifting
A. Warm Up
15 cal ski
15 ghdsu
15 cal bike
4+15+1
B. Ground hog day RX
2:35/4:36/6:45 – think this is overall the fastest time I’ve had
Last time: 2:35/4:31/7:22 – grips broke here I remember
Time before that: 2:35/4:41/6:50
Great to see that you are hitting an improvement. Haha glad your grips survived this time.
A little tired but still managed to PR an already impressive score! Great work!