Primary Training Session
Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes for 8 minutes (4 sets):
(Snatch Push Press + 3 Overhead Squats) x 1 rep
Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 3 overhead squats. Build over the course of the 4 sets.
B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second Hold x 1 rep @ 75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 3 minutes, and then…
Establish a 20-RM Back Squat
A good starting point will be around 60-65% of your 1-RM Squat. The weight shouldn’t be easy but it should leave you with confidence that you can do a lot more in the weeks going forward.
D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 10-12 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15/10 Calorie Assault Bike or 15-18/10-12 Calorie Bike Erg
Minute 3: 30 Double-Unders + 3-5 Muscle-Ups
E.
Four sets of:
Max Unbroken Reps of Strict Pull-Ups
100-Foot Plate Pinch Walk (35/25 lbs)
15-20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 90 seconds
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
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:
20 Narrow-Stance Goblet Squats (Heavy)
Immediately followed by. . .
20 Double Kettlebell Front-Racked Walking Lunge Steps (24/16 kg)
Rest 2 minutes
B.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed
Assault Bike Conditioning Option
Six sets:
60 seconds of Assault Bike @ 80-85% Effort
Rest 15 seconds (transition)
60 seconds of Reverse Sled Drag (moderate load)
Rest 60 seconds
*Sled should be one continuous effort with no stops. Goal for each set is a sustained effort.
Running Endurance Option
Run 800 Meters @ 60-65%
Followed by…
2 Miles @ 80-85% of your 1-Mile PR pace
(If you don’t know your 1-mile PR, use this week to test it so that you can use it as a baseline for the next 6-10 weeks.)
Followed by…
10 Minutes of Cool Down and Stretching
Rowing Endurance Option
Two sets for max meters:
12 Minutes of Rowing
Rest 6 minutes
Go hard, we’ll re-test this later in the cycle.
PRIMARY
A – From the floor 60 70 80 85
B 90kg. failedx3 ( 2 @ 95kg sprinkled in there)
C Completed @ Heavier % using 172.5kg
20rm @ 130kg
D. 10/15/30+3 -Could only complete 18minutes due to class starting)
E . 8,9,9,8
SAO
A. 32kg
Emotional..
B. Done
A.
135-155-165-170
B.
140
C.
200-230-255-270-270
135
D.
28:13 min (This one was bad so I had to do it for time)
A 40-60-80-100KG
B all the snatches with 100kg/225lbs
1 miss
C 145kg
165kg
185kg
195k
20RM with 130kg
D done with 12 bbjo 15 cal last 2 sets 12 cal 30 du + 5ring mu
E done
It’s been a minute dude! Welcome back!
A. Empty BB / 95 / 115 / 135
B 12@ 157#
C . 220/255/290/305/315
20×205 (60%). Oooh these will be fun this cycle ? grow legs grow!
D. Done 10x on the BBJO & Scaled AB to 12cal to end at 45sec
E. done. 9PU ea. 100# sandbag carry. 15s on GHD
Will come back to strength accessory tmrw
Excited to see everyone’s progress on this squat cycle! ??
Starting a new job and a new gym so I am working on getting as much in as I can and still adhering to the rules and culture of the new gym. I own a lot of equipment that I had to move out of my previous gym and I am not able to bring it into my new gym just yet. Some of it is piled up in storage so when I feel like I can use it for an AM session I will do so. Just a heads up as to why I am all over the place.… Read more »
Good to see you respecting the community and getting involved! Why did you have to move?
New job and different commute times. I wasn’t able to make my schedule work with the old gym so I am trying to find a new place.
A.done upto 125
B.@105
C.@165,185,205,225,235
20rep @190
D. Done with just box jump overs working on the bounce
Pm.
Did E
And the narrow stance squats
Be safe with that bounding!
Little busy this week so maybe only 1 session a day. I dont want to over do it as I’m still easing back into it
A. 95-135-165-195
B. 180 x 6, 185 x 6
C. 245-275-300-310-320 (failed) then 1×20 @ 205 (60%)
D. Done
Scaled round 6 on the bike to 8 cal because I needed to
May do the E and some rowing later
Quality over quantity! ?
A. 220lbs
B. 190lbs
C. ✅ Only 275lbs – I know my previous 20RM and it’s much higher so I wanted to leave some room to work back up to that.
D. Done (10/15/30+5)
E. 16/15/15/14 + 150lbs sandbag
A. 60-90kg
B. 60-100kg
C. up to 160kg
didnt attempt the 20 rep, my mind is not ready to do 20 reps beacuse of the knee yet
D. don3 10 BBJO/15 Cals/ 5 MU
E. done w 100kg ball
Box Squats instead??
Pts.
Warm up done
Skipped snatches for time reasons.
C. Based off 162kg
20 reps @ 100kg
D. 10bbjo
15 cal bike erg
30 du 4 muscle ups
All muscle ups unbroken first 5 sets jumped straight up after du
Struggled a bit on the conditioning and leg endurance in the last 2 rounds.
Hey on that strength accessory work! Plenty of higher volume lighter weight that will help with that!
Warm up done.
A) 95/135/185/205
B) 165 for six sets then 170 for six sets
C1) 240/280/315/335/355- 15lbs under PR
C2) 225
Called it, I came down with a cold Last Wednesday that is still lingering and this felt like enough today.
Good to see you still got some work in today and listened to your body. Now to get back to 100%!
A. 165/185/205/225
B. 185/190/195/200/205/210/215/220/225/230/235/240
C. 315/360/495/430
315 x 20
D. Completed at 12 BBJO/15 Cals/ 5 MU not the worst one you’ve programmed, but not the best either ?
E. Completed
Just a little finisher after the 20 rep squats 🙂
A) Did these from the ground as a warmup, 75/115/145/165
B) Done at 185, forgot how much I liked these last time we did them
C) 265/305/325/345/355, 20 at 255 – this was ouch
SAO
A) 70# KB for the goblet squats
B) 215 for the hip thrusts
??
A. Worked up to 75kg
B. All at 55kg These felt really smooth so I focused on sitting at rock bottom
C. Up to 123kg for single. Then 20 reps at 80kg
E. Pullups: 14, 12, 11, 9
SAO
A. Ouch
B. Hip thrusts at 80kg
Great start to the new cycle!
8 am.
Row 3120-3208 m
11 am
A.
60-70-80-90 lg
B.
All 70 kg
C
Squat 110-125-135-145-145 kg
20 Rep 120 kg
D.
10 burpees
15 cal
30 DU + 3 MU
E.
All 8 pull up
Ghd 16
Ball 70 kg
Body enjoy the first session of the new cycle?
Yes, very good
I have to get ready for the wodapalooza…
AM Conditioning and grip work done
I scaled EMOM to double unders
Was super happy to keep 10 burpees, and, surprisingly, bike was the toughest part to me.
Also really enjoyed the grip work piece.
Strict pull ups were
12/10/9/9 – again, pretty surprised and happy with these numbers, havent worked on strict PUs in a while
Solid start to the day Una!
Hi,
I’m thinking about making the transition from Invictus athlete to individual personalized programming so the programming is tailored more towards the comps I want to do. Was wondering if I could select the coach I want or if they are selected for you?
You may ask for a particular coach and I’m sure if they have availability they would be more an happy to take you on! ?
Info@invictusathlete.com