Primary Training Session
A.
For breathing efficiency and movement quality:
1000 Meter Row
50 Barbell Thrusters (20/15 kg)
30 Russian Kettlebell Swings (32/24 kg)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Take 15 minutes to build to today’s heavy…
Power Jerk + Split Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.
C.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.
Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+
D.
Every 2 minutes, for 24 minutes (6 sets) for times:
20/15 Calories of Assault Bike
5 Touch-n-Go Squat Clean
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.
E.
Three sets of:
20 Dumbbell Lateral Raises
20 Dumbbell Front Raises
20 Dumbbell Strict Overhead Presses
Rest 2 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 3 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Interval 3 – Back-To-Wall Handstand Marching x 30 reps
Followed by. . .
Every minute, on the minute, for two minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks
x 12 reps (hands turned outward)
Interval 2 – Wall Slides x 15 reps @ 2020
B.
Every minute, on the minute, for 3 minutes (3 sets) of pattern:
1 Legless Rope Climb (ascent) x 1 Pull + Rope Pull-Up Tap
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.
Followed by. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Rope L-Hang (with straight arms)
x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 7 reps
Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Box Jumps (Step Down)
10 second Assault Bike Sprint
Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.
B.
Four sets of:
60 Second Max Rep Sumo Deadlifts @ 30-35% of 1-RM Deadlift
Immediately followed by. . .
Max Rep Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
100-Foot Sled Push (HEAVY!)
Rest 90 seconds
Don’t be scared to make these hurt a little. Force yourself to go straight from the Deadlifts to Push Press and Push Press to Sled. Lets see how hard you can push in a fatigued state and don’t worry, we expect a slight drop off.
C.
For max load and distance:
5 Minutes of Sandbag Carry
Go heavy, and keep moving.
Mixed-Modal Capacity Accessory Option
Every 4 minutes, for 32 minutes (8 sets) for times:
12/9 Calorie Assault Bike
6 Burpee Dumbbell Deadlifts (50/35 lbs)
12/9 Calorie Assault Bike
Note times for all EIGHT sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 12/9…you’re finished when you hit 24/18 calories.
A done in 07:03
B heaviest today 150kg
C upto 150kg
D
70/80/90/100/110/120(missed 1)
Finished the bike sub 1:00 Each round
E done
Legs and shoulders pumped up!
Gonna be fun tomorrow with the muscle ups and devil presses?
Pts.
A. Done. Felt yesterdays work in the legs.
B. Build to 95kg.
C. Build to 100kg
D. Mamba & Gigi 3 rounds 3 reps
kept the intensity low today cause yesterday was pretty intense.
E. Done made the shoulders burn.
You’ll be happy to know there’s no 20 rep squats next week
I feel like you’re lulling us into a false sense of security -_-
?
Primary
A. 8:42
B. 255
C. 150-165-180-195-210-225-240-255-270-280 (fail)
D. Failed last rep
165/1:33
185/1:39
195/1:52
205/1:49
205/1:56
210/4 reps, failed 5th rep @ :03
those 20 cal sprints sub 60s are v hard!
E. 10lb DBs felt the burn but loved the pump
Love that you pushed the pace here!
A,. Completed
B. 280 Power Jerk leg drive wasn’t there. Need more hip mobility warm up I think. Any suggestions on hip warm up?
C. 165/195/210/225/240/250/260/270/275/290
D. 190/200/205/210/220/230 No idea where I should have started but each round felt better and I could have gone heavier. Hope this comes back around again.
E. Completed
Blog is a great starting point. Use the search engine to search key words.
Here’s what came up for hip mobility:
https://invictusfitness.com/?s=hip+mobility
A. 9:45
B. Up to 85. Did three sets here
C. 60,65,70,75,78,80,83,85,88,90 Very happy to hit 90 for this!
D. Got talked into joining in on a hspu and power clean workout that a couple guys were doing
E. Done
Gymnastics and some of the strongman later today
Fun day! Solid days lifting and fun workout with some friends!
7:30 am.
A. Bike.
1’23”—1’20”—1’26”—1’23”
1’27”—1’28”—1’24”—1’28”
11 am.
A.
6’41”
B.
110 kg
C.
Start 65 kg -…-105 kg
D.
80-83-85-88-90-95 kg
20 cal bike all. 40/48”
E.
Done
Great push on the bike! ? ?