A new training cycle begins on Monday, January 6 and will focus on helping athletes prepare for the second International Online Qualifier of the season – in which athletes can qualify for at least FOUR sanctioned competitions. Training is always more fun with friends, so please let them know there is no better time to get started!
Mobility & Activation
Complete Snatch Warm-Up
A.
Take 20-25 minutes to build to today’s 1-RM Snatch
B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 90%
*Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.
C.
Every 10 minutes, for 30 minutes (3 sets) for times:
100 Double-Unders
10 Burpee Box Jump-Overs (30″/24″)
20 Toes-to-Bar
30 Wall Ball Shots (30/20 lbs)
400 meter Run
Compare results to November 18, 2019.
D.
One set of:
Movement 1 – Tuck Rocks x 50 reps
Movement 2 – Tuck-Ups x 30 reps
Followed by. . .
Three sets of:
L-Hang Hold on Bar x 20 seconds
Rest 10 seconds between sets
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Supine GHD Hold x 30 seconds
B. 240 275 305
Doubles at 305 (90%)
C. 6:41 6:57 6:46 with 24″ box
Fun workout thanks Tino!
A. #205 [215 = 1RM (9/17/19)]
B. 245, 275, 315, 327×1(Heavy!), 315×2, 315×2, 315×2, 315 missed.
C. 7:44, 7:26, 7:36 Rx (#30 WB is feeling better)
Got back from holiday, doing some catch up.
A. 205#, 10# PR!
B. Up to 325#
C. Skipped
D. Done
A. Built up to 173 (97%) for Jared but we are half way through the cycle so I think that’s ok
C. 6:39/6:54/7:03…. am overall 40 seconds faster haha not bad considering how much less wodding I have been doing lately. According to my comments looks like it’s bc I didn’t break dubs this time
D. Accessory work ✅
Happy NYE ?
A: 195 (max is 205 so no complaints)
B: 275 for my 2 reps. Always struggle with back squats
C: 7:05, 7:10, 7:30- used 20lb wall ball
Good job hitting 205. Now to get those legs strong in 2020!
A. 205, not a PR, but this has been my Pat for almost 3-4 weeks, happy that today I got to it without failing. Tried 210 and almost had it hahhaa
B. 4@225
3@245
2@275 for 2 sets
Not the right % but taking it step by step
C. 10:00/ cap+run/ 9:57 ? ?
D. Done
Solid days work!! Numbers are coming back!!
Thanks Tino, I’m looking forward to the new cycle, I want to compete again next year, more for fun as I try to balance work life and competing ????
A. Up to 80Kg
B. 135/155/170/175/180/180/180/182Kg(97.5%)
C. Rx – 4:46/4:45/4:45
Everything UB and emptied the tank on the run. Focused on keeping HR low until run and minimal time in transition. Loved this one last time and again this time; total wheelhouse conditioning workout!!?
Nov 18 Rx – 5:39/5:46/5:36
D. Done
Smashed your previous times!! Did you sandbag these last time?! ?
Awesome days work!!
Haha!! I went back and looked at my post and saw that I was going 97% until run and probably could’ve cut down time in transition. Took that on board today. I always finish a workout and think I could’ve been faster had I been quicker in transition, Saturday is a perfect example. I didn’t want that again today. Legs always feel strong and quick after heavy squats too.
Learning! ??
Had a little lower back mishap last week ?
A. Done (worked on perfect mechanics light barbell)
B. N/A
C. 8:40, 9:06, 9:45 (slow and controlled) 20lbs Wall ball
D. Done except tuck ups and ghd
What happened?!?!
I did a clean with 205lbs and was stupid enough to not wear a belt and felt a little strain. Rest during the weekend and resume training today lightly. Promise I will be more cautious from now on becase my wife gave me a hell of a speech and I don’t want to miss training now that I’m preparing for a comp.
Haha that’s a good wife! Take it easy those week and get yourself healthy for the start of the new cycle!
Will do coach!!!
M&A: Done ✔️
A: 95-175 (5# PB). Did 10# jumps. 1 Snatch every 2mins
B: 185, 215, 245, 255 for the last 5 sets missed the last squat which was a bummer but my legs were feeling it
C: 6:55,6:42,6:48. More consistent then last time
D: ✔️
Looking forward to the new cycle
???
A)195
B)355/365f
C)5:27/5:59/6:33 run in 35 degrees hurt my lungs
Last time 6:27/6:11/6:52
Solid improvement even in the heat! Make sure you’re staying hydrated!
Mobility and activation done .Today I’ve done it first time ??
A. 215#
B. 250/290/325/340#
C. 7:54/9:21 Rx TrueForm (These holidays are killing me ??)
D. Done
Should be every day multiple times per day!!
Thanks!
A) worked up go 240. Missed 250 a bunch of times
B) ended at 390 for double. Legs were feeling heavy after snatches
C) 5:30, 5:24, 5:38. Last round my nose started bleeding. Lost some time stuffing tissues in my left nostril.
Definitely fitter this time around though
D) done
A. 205#
B. 265/305/340/340/340/340/340/340
C. Did the class wod since I’m dropping in at my friends gym.
D. Done
Hope you’re having a fun trip!
A) 120 hit 125 3 times but kept failing backwards wasn’t staying tight.
B)140/160/180/190×4 old 1RM 230 using 200# since coming back from injury trying to build back smart.
C) 5:27/5:50/5:42 used assault runner all wallballs unbroken 2nd set had to stop to tie my shoe during dubs.
11-18-19
6:09/5:59/5:42
D) Done
Good to see you moving well and being smart!
A) 140 (96%) focused on staying in my heels longer through the power position. Successful with that today!
B) 175/200/225/225/225/225/225/225
C) 6:05/6:18/6:13 Rx
D) done
Thanks so much Tino! Hope your days awesome !
Solid day of lifting and good start to the week! lets make sure this continues into 2020!!
Thanks Tino!
And Yessir!! Already set a goal for me- no missed days.
A. Made it up to 150#. Haven’t hit this number in a while.
B. 205×4, 235×3, 265×2, 270x2x2, 275x2x2, 280#x2. Easy peasy!
D. Done. Ow.
?
A)120lbs (5 lbs away from my lifetime PR)
B)heavy sets at 205lbs
C)8:18, 9:15, and DNF 0.21mi on assault runner. I seem to run out of steam after about 15-18 minutes of any kind of metcon. Any pointers to break through this? Used 14lb med ball and 20in bbjo. Starting to detox holiday treats today. I feel awful.
D)done. I like the static holds.
Sounds like your nutrition and fueling could be a factor. if you have no gas in the tank then you can’t push! We have a great nutritionist if you think its something you need help with!
https://invictusfitness.com/fitness/sp/invictus-nutrition.html
Thanks I’ll look into this!
I’m feeling a little under the weather and have to catch a flight to Mexico so I am going to take an active recovery day. Vernon and I both woke up with scratchy throats for the first time in a couple years ? Fingers crossed that I can find a gym with at least some equipment to fit my needs. I know some people want to enjoy themselves on vacation and relax entirely but fitting in movement truly is how I enjoy myself. So, I will do my best to follow what I can! Meals prepped, labeled, and portioned out… Read more »
Have fun on your vacation and stay active! Use it as an opportunity to get over your sickness, and reset both physically and mentally ready to attack 2020!!
Hope you have an awesome time!!
A) Up to 185 (90%), PRed last week so wasn’t really going for it today.
B) 265, 305, 345×3, these felt really rough today.
C) RX 6:57, 7:04, 7:06… 30-40 sec faster per set than last time
D) Done
Solid improvement and great start to the week!