Primary Strength Session
A.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
B.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65-70% x 6 reps
*Set 3 – 75-80% x 4 reps
*Set 4 – 85-90% x 2 reps
*Set 5 – 90-95% x 1 rep
*Set 6 – 95+% x 1 rep
Rest as needed
C.
Every minute, on the minute, for 6 minutes:
30 Double Unders + 6-8 Deadlifts @ 315/225 lbs
Primary Conditioning Session
Complete rounds of 27, 21, 15 and 9 reps for time of:
Calories of Rowing on Concept 2
Thrusters (115/75 lbs)
Toes-to-Bar
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
A.
Three sets of:
Single-Leg Reverse Hypers x 20 reps each leg
Rest as needed
Bulgarian Split Squats x 8 reps each leg @ 41X1
Rest as needed
Banded Triceps Extensions x 30 reps @ 1010
Rest as needed
Same as last week, but try to go heavier.
B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Rowing Endurance Option
For time:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Do not deviate from the prescribed strokes per minute. Aim to make each stroke smooth and efficient.
Running Endurance Option
Beginner
Six sets of:
250 Meter Sprints
150 Meter Slow Walk
Intermediate
Eight sets of:
250 Meter Sprints
150 Meter Slow Walk
Advanced
Ten sets of:
250 Meter Sprints
150 Meter Slow Walk
A.
90#/95#/100#/110#(F)/110#(F)
B.
150#/195#/230#/250#/265#/280# (PR)
C.
Done at 185 for DL
Conditioning
A. 15:19
Strength accessory
A. Reverse hypers done single leg
30# DBs for BSS
Recovery session: yesterday’s rowing and romwod
PM Session
Primary Strength
B. Deadlift upto 210kg no belt
C. Done 8 reps per round
Strength accessory
A. Done, had to mod rev hyp to GHR
B. Done
Only had time for one session. Work was a little crazy today.
Primary conditioning:
12:10 Rx. Felt a little slow today on the toes to bar.
Rough day today, body definitely hasn’t recovered from Monday workout and class workout from yesterday so I did what I could
Primary Strength
A. Got to 1st set and could only hit 2 reps
B. Dropped max to 365 – 200/250/285/320/340/360
C. Dropped out Deadlifts to focus more on DUs, sets of 20 and had to be UB
Primary strength:
A. Strict press
75/80/85/90/95fail
B. Deadlifts 95/125/135/150/160/165#
C. Deadlift emom @115#
All my deadlifts felt good today
Primary conditioning:
14:45, did push presses @55 in place of thrusters, had to use the bike since rowers were used for the classes, and I did pull ups because toes to bar were a no go for my groin
Hope to see you healthy again soon Ashlee!
Primary Strength Session
A.
Strict Overhead Press
* Set 1 – 5 reps @ 80%✅
* Set 2 – 4 reps @ 85%✅
* Set 3 – 3 reps @ 90%✅
* Set 4 – 2 reps @ 95%✅
* Set 5 – 1 rep @ 100%❎
Strength Accessory Option
A. ✅ 16kg kettlebell for the bulgarian squats
B.✅ 5/10pounds dumbbell
A. I like heaving the bar off my chest when I strict press…. But today everyone gave me crap about it so my new 1 rep without a bounce off my shoulders is 120 instead of 135. Need to get rid of bad habits. B. Deadlifts…. Worked up to 95% 350#… Didn’t feel like going heavier C. Ashleigh Kelsey Makenna and I decided to have ladies hour and did 3 rounds of 50 toes to bar 50 calories on the rower and 50 thrusters at 75# in teams of 2. Ashleigh and I got 19:22 D. Cashed out with 5… Read more »
Don’t let them bully you Jenna!! ?
Annnd you use your toes 😉
Primary Strength:
A: 5-140#, 4-150#, 3-160#, 2-170#, 1-175#
Haven’t strict pressed in 2 weeks. So nowhere near Rx percentages today.
B: 8-265#, 6-325#, 4-385#, 2-425#, 1-455#, 1-465#(96%)
Haven’t deadlifted in 3 weeks. So I’m happy with these numbers.
C: Done unbroken ✅ 6 DL
Primary Conditioning:
A: 16:59 ooof ??
Nice work on the deadlifts dude. Now we just need to get training consistency and and keep you healthy!
Strength
A. 160,165,170,175,180. Weights were lighter than the listed percentages. Slow build.
B. 275,345,390,455, F475.
C. Done with 6 dead lifts
Conditioning
A. 13:58. Broke up first 2 sets of thrusters. Had a good break up scheme for t2b. Can shorten my rest between toes to bar. Been starting off too fast on some conditioning workouts. Was more content with this workout than some recent priors. Hip flexor has improved quicker than expected.
Prim Strength
A) 155/160/170/185/199f so close tried three times then tried 192 not happenin’
B) 290/340/395/450/477/502
C) done UB 8 reps
I’m adding lots of strength stuff and starting to slim down the conditioning. Not doing the open this year cause I can’t hang in SoCal, I’m not strong enough. I’m working on strength and Oly technique.
Dude! You have to do the open! The open isn’t about strength at all! You have a great engine, put that thing to use !
Michael, thanks for the complement, means a lot. Coach Tino and I have discussed this. I will be at 8000ft for the first three workouts plus the gym that I will have access to does not have a pull-up bar that allows for kipping. This is the 2nd time in 3 years that work has gotten in the way of the open. I can manage expectations and keep myself sane this way. We all put in a ton of effort. If your on this page, wopping it on everyday we are all doing this for a purpose. I’m just trying… Read more »
ah dad-gumit! you would have done great brother!! keep up the hard work year round and itll pay off huge!
2nd sesh- conditioning 15:27. You guys are animals! My thrusters are not very quick lately … need to change that before the thrusters in the open crush my soul lol
Row- 1:43, 1:28, 1:14, :43
Thrusters – 10/10/7,11/10,15, 9(did these UB with the row thruster open wod ?)
T2b-15/12, 11/10, 9(grip slipped)6, 9
Only 1 session for today, planned on doing two but forgot had a car to clean
Strict Press:
135×5
145×4
155×3
160×2
175×1=PR 5#
180×1=PR 10#
Deadlift: up to 475×1
Primary Conditioning: 13:22 this conditioning was eating away at my brain all day. Core endurance feels like it needs work.
Going to hit up some tempo SHSPU after coaching and strength accessory
Congrats on the Press PR!! Keep working hard dude and results will follow
Finally got a new 1rm on my strict press: 115, and a new DL PR at 335. Then did the rest of invictus training a week ahead.
Crushing it!!!!
Shoulder press: up to 90% then failed the set of 2
Accessory strength and core from yesterday
Deadlift double overhand just based it off 365 because I don’t know what I can hook grip. Failed set at 95%
Back felt tweaky with 225 and then 155 warming up for emom so just did hip extensions
27-21-15-9
Rowing/ttb: 7:22
Felt slow and sad even without a third movement.
Tapping out and going home early to rest
Dude you need to get to the bottom of your back issues! PT? MRI?
It’s been feeling better…
Fun day!
A. 155, 165, 170 for 2, 180 for 1, failed at 200.
B. 285, 325, 375, 415, 444, and didn’t try a max. 445 was hard enough.
C. Done
Conditioning
A. 13:07.
Doing the rowing. I’m not a fan of these slower pulls haha.
First sesh: mixing in some work I missed d/t work.
Strict press: 95/100/105/110/115(f) tried twice. Jus no dice.
Quick lil metcon from gym. Not sure what I could fit in.
Cleans from Tues:
Deadstop FS-up to 200. Happy bout this! Feeling strong again.
C&Js:
105/115/125/135/145/155/160/165/170/175/185 went for an extra because I haven’t gone over 175 since gettin back to it, felt easy so went for 185 felt smooth! So happy bout this! Gettin my strength back 😀
Solid day of work Brianna!
Session 1 A. Strict press 130×5, 140×2, 150×1, failed 160 and 155, arms dead. no surprise, pressing is my biggest weakness B. Primary conditioning: 14:20. Broke everything besides 15 and 9 TTB and 9 thrusters. Sore in all the wrong places for this one today..quads, shoulders, lats Session 2 A. Deadlift 215-270-310-350-370-went for 390 then 400 and failed both-went back down to 375 and got it. Beltless and hook grip B. Emom: DUs UB, 6 reps of 315lb DLs on first 5 sets, 8 reps on final set. No belt, mixed grip. I’ll take that for having a max DL… Read more »
Great work on those deadlifts Torey!
Thanks Tino, finally got an emom with 315!
Session 1 Deadlifts… 8 x 67 6 x 82 4 x 95 2 x 105 1 x 112 1 x 116 …nope! 115…still nope x 3! (Think it may have been more of a mental thing as they felt good up till 112 Emom Scaled to 95kg …I’m not ready to rep at 100 in conditioning yet (plus I wasn’t sure weather to try 100 and do less reps or go lighter to try and get the 6 to 8? Reps…7, 6, 5, 5, 1, 6 (lost my head In the middle…deadlifts do that to me sometimes?), extra round at… Read more »
225lb. comes up at competition so it may be the best idea to adjust reps but keep the load ONLY if its safe to do. Otherwise you would scale load and make sure form is perfect.
Yes that’s what I did yesterday. I’m slowly creeping toward that weight and gaining the confidence to use it but I knew I’d be ok for maybe one or two sets and that was it. On the positive side. ..its the first time I have done 95 for reps in a conditioning piece. ..I have to get more strenth and confidence though which I’m workin on with this movement…This cycle has definately helped with that!
AM Session
Primary Strength
A. 70×5, 75×4, 80×3, 85×2, 90kgx1
PR for all reps ranges!
Primary Conditioning
A. 11:41 rxd
Happy with this morning, feeling physically and mentally drained.
Good thing it’s a rest day tomorrow. Recover eat well and get yourself ready for Friday..
already have a nap planned for this afternoon haha