Primary Training Session
A.
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by your sides; step down after each jump)
5 Unweighted Box Jumps (step down)
Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.
Plyo work:
Box height doesn’t matter. Land above parallel as soft as possible. Think “Athletic stance”
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B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
C.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Bench Press x Max Unbroken Reps @ 70%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
One set of:
Bench Press x the same number of reps achieved for max reps with 60% of your 1-RM
D.
Four sets for times of:
400 Meter Run or 25/18 Calorie Row
10 Deadlifts (315/205 lbs)
10 Bar Muscle-Ups
400 Meter Run or 25/18 Calorie Row
Rest 4 minutes
E.
Four sets of:
Bent-Over Row x 12 reps
Rest 30 seconds
Banded Triceps Push Down x 30 reps
Rest 30 seconds
Dumbbell Lateral Raise x 12 reps
Rest 2-3 minutes
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.
Gymnastics Skills Accessory Option
A.
Every 30 seconds, for 5 minutes (10 sets) of:
Strict Muscle-Up x 1 rep
B.
Every minute, for 3 minutes (3 sets) of complex:
1 Cast Swing + Pop Swing x 5 reps
C.
Every 30 seconds, for 5 minutes (10 sets) of complex:
1 Cast Swing + 1 Muscle-Up
Running Endurance Option
30-Minute Tempo Run
Run each 400 meters at 85% of your 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.
Rowing Endurance Option
Every 2 minutes, for 20 minutes (10 sets) for times:
20/15 Calories of Rowing
Hit these hard and see if you can maintain the same pace for all 10 sets.
A done with 30″ box (felt like a good prior to cleaning, made the hips explosive) B 1-2 100KG 3-4 120 kg 5-6 140kg like I said felt smooth C set 1 120kg 2 135kg 3 145kg 4 155kg 5 160kg max reps 125 kg 10 reps max reps 110 kg 12 reps D didn’t know my exact time but all around 4;30 tried to maintain the same pace all over the piece. E done 75 kg bent over row did banded tricep push downs lateral raise 12 kg each Fully pumped triceps hahah Is some information already about the… Read more »
A) Done
B) 160/175/180/205/215/230
C)160/185/195/210/220
6@170
11@145
D) 5:16/ 5:19/ 5:12: 4:52
So you should have been sub 5 for them all?!?
Went very out of order today ? had people join me and I thought they only wanted to do the wod. But did most of it ??
Fun day.
D. Done total time was 39mins including the rests and only did 5 bar MU (ran the first of every round and did the row for the second)
B. Done @110,120,130,140,145,155
C.Upto 145 felt so light ?
Didn’t do the max I started but my elbow started hurting (just tennis elbow)
—whole bunch of yoke carries
Forgot all about E ?
Awesome to see you got a crew to throw down with today! You should make it happen more often!!
A. Done B. 155 / 165 / 177 / 187 / 200 / 210. Legs pretty tired today, kept percentages on the lighter side. C. Skipped due to time D. Scaled to 275 and 8 MU. 5:09 / 5:11 / 4:50 / 5:03 Rowed around 1300cal pace 1:15. Deadlifts done in 5/5. Kept Bar MUs in sets of 2-4 to work on form, I’ve been struggling with these lately. Posted a video to our FB group to get some feedback. Eqt setup wasn’t optimal so transitions were kinda slow. Lungs felt good, would like to get those bar MUs unbroken… Read more »
Consistent! I’ll touch base with Travis to see what has to say.
Primary
A. 15lb DBs
B. 165-185-210-230-245-265
C. 185-205-220-235-250(fail)
Then, 8 @ 195 and 8 @ 165
D. 5:56, 6:09, 6:21, 5:29
DL 4-3-3/5-5/5-3-2/10 UB!!
BMU UB
Runs ~2:00
E. 95lb barbell, 20lb DBs
So you’re telling me you should have went unbroken in them all
I was just being careful! I’m ready to send it Next week
A. done
B. 100kg-110kg-120/125kg
C. 100-105-110-115-120kg
14 reps @90kg
14 reps @80kg
long time since i last did bench press. rusty technique but still felt strong
D.
RX splits: 4.22-4.31-4.43-4.24
went unbroken on all deadlifts my back has never been this strong like it is right now, could had easy gone 2-3 more rounds unbroken on this
MU: 10 – 6/4 – 5/5 – 10 grip got me here
E.done
That’s great to hear you feel strong and are moving well! Excited to see that continue!
A.
Done with DB @ 10 lbs
B.
145-165-190 lbs
C.
155-175-195-205-215 lbs
165 lbs = 14 reps
145 lbs = 15 reps
D.
Deadlift @ 225 lbs
Strict Pull-Ups instead of Bar Muscle-Ups
Times:
1. 5:51 min
2. 5:36 min
3. 5:13 min
4. 4:44 min
E.
Rows @ 135 lbs
Cable Triceps Push Down @ 50 lbs
DB Lateral Raises @ 20 lbs
Looks like you paced the first few sets a little to much. Don’t be scared to push the pace and trust your fitness!
Pts. A. Done. Used 7.5kg per hand. B. set 1-2 @ 70kg Set 3-4 @ 80kg Set 5-6 @ 90kg C. Set 1 @ 60kg Set 2 @ 70 Set 3 @ 80 Set 4 @ 85 Set 5 @ 95kg 15 reps @ 65kg 15 reps @ 55kg D. scaled weight on dl. Found out i had 140kg on the bar when i reached the bar in round 1. Dropped to 100kg. Row: aimed for 80-90% effort on the first row. Made myself pick up the bar straight after the row every round. Little rest before i started bmu.… Read more »
Great to see you pushing those transitions!
Read the Invictus blog post last night about the importance of posting your results so I am going to try and give more feedback on how my body is feeling, in addition to my actual results. B. 165 / 185 / 195 / 205 / 225 / 235 *These felt good today. Not sure if it was the light squatting volume from yesterday but the cleans felt good and overall I felt strong C. 165 / 185 / 205 / 215 / 225 175 x 12 155 x 12 *Haven’t benched in a while – these felt heavy D. *Scaled… Read more »
Good to see you posting the additional notes. I think it’s important for you to write down how each session makes you feel as it allows you to adjust future days weeks and months of your program. You’ve always done a great job of auto regulating. Keep up the good work!
A. Completed
B. 210/210/240/240/275/275
C. No idea on my max Bench Press. Based off 300# Did 195/225/240/255/270
Max Reps 13 @ 210
13 @ 180
D. Should have rowed. 20-40 mph winds today but classes had all the rowers.
5:25/6:14/6:21/6:09
E. Completed
Glad you didn’t get blown away in those winds! It was good that you ran. #charachterbuilding
A. Done with 20# DBs
B. 60, 70, 80kg I’ll post a video
C. Up to 85kg then 14 at 65 and 55kg
D. Scaled to 275 and 5 BMU. 4:10, 5:33, 4:38, 4:54. Pushed the first row too hard on the second set and fell apart after
E. Done
Good job coming back strong on those last two sets after going out hot!
8 am
A. Done
B. Start 85 kg -…-105 kg
C. 75-85-90-95-100
10 Rep 80 kg
10 Rep 70 kg
Row Option
20 cal
49”—48”—45”—47”—44”
42”—44”—45”—45”—40”
12 am
D.
Run-10 DL-10BarMU- 25 cal row
5’10” 6-4/ Bar MU 10 ( 500 m Run) 10 shuttle Run
4’38” 6-4/10 ( 400 m Run) 8 S. Run
4’27” 6-4/10
4’24” 6-4/10
E.
Done
I like the way you split todays session. Nice work!
How have you found the first week of the new cycle?
I feel good. I feel I have worked. But I’m not tired (destroyed) but I’m also 40 years old. so I have to manage the loads and training times; to have a good recovery.
Plyo work:
Box height doesn’t matter. Land above parallel as soft as possible. Think “Athletic stance”
https://www.instagram.com/p/BeAvG4Xlzax/?igshid=y3t7heirnum8