Primary Session
Movement Primer
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; step down)
5 Unweighted Box Jumps (step down)
Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.
A.
Build to 85-90% of your 1-RM Power Clean, and then…
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Front Squat x 1.1.1 @ 70-75% of your 1-RM Power Clean
Perform a power clean followed by a front squat, drop the bar and reset then repeat for a further 2 reps.
B.
Four sets for max reps of:
30 seconds of Power Cleans
Immediately followed by. . .
50-Foot Handstand Walk
Rest 60 seconds
Set 1: 55% of 1-RM Power Clean
Set 2: 60% of 1-RM
Set 3: 65% of 1-RM
Set 4: 70% of 1-RM
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.
C.
Complete as many rounds and reps as possible in 15 minutes of:
50 Calorie Row
50 Box Jump Overs (24/20″; jump up, step down)
50 Alternating Dumbbell Snatches (50/35 lbs)
50 Single Dumbbell Box Step-Overs (50/35 lbs to 24/20″)*
You may hold the dumbbell however you like on the step-overs.
Aerobic/Gymnastics Accessory Option
Two sets for max distances of:
3 minutes of Running
60 seconds of Walking
3 minutes of Rowing or Ski-Erg
60 seconds of Walking
3 minutes of Assault Bike or Bike Erg
60 seconds of Walking
Rest 4 minutes until the running clock reaches 28:00, and then…
Complete as many rounds and reps as possible in 28 minutes of:
200 Meter run
10 Strict Pull-Ups
200 Meter Row or Ski-Erg
20 Toes-to-Bar
10 Calorie Assault Bike or Bike Erg
40 Air Squats
If you want to add a little ? perform this wearing a weighted vest.
Running Endurance Option
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Compare results with week of June 29, 2020.
Followed by. . .
800 Meter Warm-Down Run
Rowing Endurance Option
Four or Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes
We will be re-testing your 2000 meter row next week (last tested on week of July 6, 2020). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.
I liked today ? …minus the fact that my legs were dead from yesterday. A. Worked up to 215# PC 175 first 6 sets, 185# last 2 sets. B. I didn’t time my HS walks. Finished the whole thing in like 8:30ish. Struggled with the HS walks though. I was really winded from the TNG cleans. 135#-12 reps 150#-10 reps 160#-8 reps 170#-7 reps Did a mixture of TNG/singles throughout. I’m a little disappointed with my barbell cycling, I used to be faster and cleaner but I’ll get back there. C. 1+82. Rows were okay (girl calories would’ve been nice… Read more »
We’re not sexist at Invictus. Everyone does the same calories ?
Seriously though. We always see the same in the Open so you’re welcome for the practise ??
A. EMOM 55 kg
B.9 singles 45kg, 1:32 HSW UB
8 silngles 47,5kg 1:28 HSW UB
7 singles 50kg 1:40 HSW 10-5m
7 sinlges 55 kg 1:36 HSW UB
C. 1 R+43 cal
First round 11:50, Snatches UB,
I liked this training, I was without strength yesterday, but today it was great
So glad today was feeling better!
Primer pylo – done.
A. Power Clean 160#
Emom @115# super good emom 🙂
B. Round 1 – 85# 11rep 2:01 TNG
Round 2 – 95# 11rep 2:08 TNG
Round 3 – 105# 10rep1:55 Almost HSW ub lol TNG
Round 4 – 115# 8rep 2:15 5-3
Nice burner
C. 1 round + 50 🙂 love this type of WODs
Everything UB I just paced and had rhythm with my breathing
Strongman I will do tomorrow.
That is great! Just make sure you are picking days to rest
A upto 145kg
All sets on 110kg
Legs felt heavy from the monday and tuesday
B 85/95/105/115kg
18reps 0:15 hstw all unb
14 0:14hstw unb
11 0:14hstw 6/5
9 0:12 hstw 3/3/2/1
C
1 round and upto 33 db snatches in the second round (so 133reps in round 2)
I hope those db snatches were unbroken 🙂
Another solid day!
If the coach says so, i just do so haha so yes unbroken ?
Primer Done.
A: Done at 160lbs – Strong.
B: UB Handstand Walks
125lbs – 13 UB Touch & Go
135lbs – 10 Mix of Touch & Go
145lbs – 7 Quick Singles
155lbs – 8 Quick Singles
C: 1+31 UB Snatches and Step Overs. Lost some time on the transitions and box jump overs but finished stronger than I started. If we repeat this, I can improve and get to box jump overs.
SAO from yesterday: Cuban, Zottman, Side Planks done.
Not far off those box jumps! Great work keeping the db snatches unbroken and moving through the step overs. Solid day!
A.
60-….-110 kg
Every 2 min
83-83-85-85-88-88-90-90 kg
B.
43 Rep
Hswalk 7.5+7.5 m
65 kg 8-6 (14 rep) 1’40”
70 kg 6-6 (12 rep) 1’34”
77 kg 1-4-3 (8 rep) 1’42”
82 kg 5-4 (9 rep) 1’26”
C.
1 round +56 rep
Row 2’32”—2’34”
Snatch unbroken
Box step over 20-30
In the afternoon Aerobico/Gymnastics
Did you manage to sneak in a second session yesterday?
How have the first 3 days of the new cycle been?
when I can I stay in the gym all day. like today … I feel good. not heavy, tired, like the other weeks