Primary Training Session
A.
Build to today’s 1-RM Clean & Jerk
B.
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s 1-RM
C.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds
D.
Every minute, on the minute, for 21 minutes:
Minute 1: 8 Burpee Dumbbell Thrusters (35/25 lbs)
Minute 2: 15/10 Calorie Assault Bike
Minute 3: 15 Pull-Ups
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:
Supinated-Grip Chinese Barbell Rows x 8-10 reps @ 2111
Rest as needed
B.
Three Sets of:
Half-Kneeling Landmine Rotations (right side) x 10 reps
Rest 30 seconds
Right Side Plank x 30 seconds
Rest 60 seconds
Half-Kneeling Landmine Rotations (left side) x 10 reps
rest 30 seconds
Reft Side Plank x 30 seconds
Rest 60 seconds
Running Endurance Option
Four sets for times of:
Run 2000 Meters @ 80-85% of 1-Mile Pace
Rest 2 minutes
Rowing Endurance Option
Two sets for times of:
Row 4000 Meters with Rate Changes
Rest 4 minutes
Row the first 1000 meters of each set at 20 s/m, then 1000 meters at 22 s/m, then 1000 meters at 24 s/m, and the final 1000 meters at 26 s/m. Note times for each set.
Compare results to June 9, 2018.
A)#105/125/145/160/170/178/185/190/200 clean PR but failed jerk ☹️ (Only took 4 years to go from 197-200)
B)#172 no misses
C)#115 single leg DL#26 KB curls
A. 135/185/225/255/285/305/315/325/335/345 miss then hit.
B. 310: make/missed jerk/make/make
C. Primary conditioning:
Switched the assault bike for the concept 2 bike since I had the chance to use one. Did 15 Cals. It’s an awesome machine.
D. 400m sand bag carry (140lbs)
A. 310 (5# PR) went for 320 and it felt great just didn’t didn’t lock out right arm. Will def get it next time.
B. 280# 4/4
C. Done
D. Done Rx. Last 2 rounds were brutal.
Been feeling amazing lately. Can’t wait for what next cycle has in store! ????♂️
Built to 67kg cl n j, but my wrist has been sensitive, so stayed there for the additional 4 reps every 90 sec
C) 62/44
Conditioning
Done rxd and nearly died. Those burpee thrusters were so tough and killed my power on the bike!
Let’s get you strong and healthy to move those heavier implements!
Primary training session
D. Done. I didn’t have bike available so rowed instead.
My approach was pacing the movements using the whole minute. The perceived rate of exertion raised just a little.
Today I got only time for conditioning, my knee appreciated it haha
Easier session today and rest tomorrow will do you some good!
Primary training session
A) worked to 275 and got under 285 but didn’t stand it up. Cleans felt heavy today
B) done at 250
C) 135 for deadlifts and 25ish lbs for kb curls
Strength accessory
A) 115 for all 3 sets tempo made that hard
B) done with 10lbs on the landmine row
Didn’t get as much sleep as I wanted to last night but gave it my best effort this morning
Dial in that sleep tonight! Enjoy your rest day!
Session 1
A:
Snatch press from Rec’v: 85/95/115
Drop Snatch: 135/155/175
B.
Snatch from blocks: 135/165/185/205/215/225/235/245x/245 (PR from high blocks)
Snatch from ground: 4/4 @ 225
C.
Front Squats: 250/275/300/315/335/350/365
Session 2:
Primary Conditioning
4:22/4:30/4:42/4:47 all unbroken
Gymnastics Accessory option
4 sets of
5 strict L chin ups
50 ft HSW unbroken each round
2 rope climbs
Looking strong Jesse! 245 is pretty damn good from high blocks!
Thanks tino. Not sure why I thought we were supposed to drop to 90% from the ground. ??♂️
Going from a high hang PR to floor would have been aggressive so I think you made the right choice
A. Up to 137.5kg heaviest I lifted in 2 years, went for 142.5kg but missed the jerk (143kg is my pr clean) happy with this
B. 122.5kg
C. 60kg, 24kg
D. 6 burpees thrusters everything else rx
Yeah Petr!! You’ve been crushing it recently! Awesome way to round out the week!
Cheers Tino it has been really good week.
A. Up to 285#
Gave 300# a nice clean pull but b*%(#$ out
B. Done @ 255
C. 135# split RDL, 25# kb curls
D. Done
SAO
A. 135#
B. Done
Haha that was an aggressive jump!
should of went for a 5lb PR at 295, but my rule of lifting is never go 95.
Sorry Tino. I wanted to make up last weeks work
Hang Clean + Front Squat + Jerk
305
Floors done
Accessory done
A little different
2k Bike Erg
20 Squat Cleans 115 lbs
30 Pull-Ups
21:13
As long as your putting in the work ?
Out at SLC CrossFit for the week. Did their comp programming with a bunch of people
30 muscle ups for time: ~3:30 shared the rings with 3 others went 20-10
3 sets
10 incline db bench
8 supinated grip pullups
10-9-8-7-6-5-4-3-2-1
Strict pullups
Ring dips
Toes to bar
11:23
EMOM 12:
1 12 cal ski
2: 60’ hsw
3: 30 double unders
Then some worm technique work
Did you win?!
A. 185/205/225/245/275/295/320(PR)
B. Was so hyped (and ran out of time) that I skipped
C. Hit this later
D. Burpee thrusters RX, 13/15/13/13/13/12/12 went as hard as I could for 45-50s, pull-ups UB
Probably going to hit the running work later
Yeah Tony!! Congrats on the PR clean&jerk!!
1 mile run, 100 squats, 1 mile run, 80 parralet push ups, 1 mile run, 60 front squats bear hug w/ 2 cases of 24pk Pepsi, 1 mile run, 40 shspu, 1 mile run, 20 weighted pistols
Couldn’t make it to a gym so I decided to test my endurance 1:03:15 time
That’s a whole lot of fitnessing today!
A) 290
B) 4/4 @ 260
C) RDL @ 53 KB / Bi Curl @ 35 KB
Metcon was team practice for granite games
GG Workouts look super fun! 🙂
Got some insider info?! Haha last years look like a blast. We’re pretty pumped to be going
A. 130kg
B. 120kg
C. 90kg + 6=16kg
D. Skipped
Shit how tough is this program I vomit ? in condition before 3 min of time end iam just in day 3 in this program now I understand all ppl in my country said Invictus is the best
A.255
B.231
C. Done ✅
D. Done ✅ with 13 cal assult bike and 6 burpees thruster 15 pullups i rduce but I vomit like i said ?
Today’s emom is definitely a fun one 🙂
Solid first week on the program Ahmed. Make sure your failing inbthat recovery and your sleep and nutrition are on point ??
Thanx Tino sure i will foucs is these points
Session 1 done on this beautiful Saturday morning. Metcon from last week sat. 1 week behind with Saturdays. I saw the wod. My goal was to be sub 24 min. 8 min per round. It was super tough to do it. Just mentally after 500m row. I wanted to stop. But finished it. That I’s a win. Maybe later today some bodybuilding or boxing
See picture
Great mental push today Siggi! Solid week of work, now get that shoulder healthy!
Thx
what were people getting in the metcon ?
The pec is fine it is the shoulder. Around the rotator cuff. Front of the shoulder so when I get to dips posit ion it hurt. But it is getting better so much better now then it was.
Around 13-15 min. What did you get? I still can’t see your photo
Haha I have a hard time to belive that they were 13 min haha
You can see the picture
Just the first round was around 7 ish min
Three rounds:
2500 bike erg
20 squat cleans
30 ttb
20-22 min
This was last week. From the page
Three rounds for time of:
1000 Meter Row or 2000 Meter Bike Erg
20 Squat Cleans (115/75 lbs)
30 Toes-to-Bar
Are you guys doing other wods. In the gym
Games Prep
I was 22.34 min
I think you are thinking of some other workout
Last Saturday
3 rounds
1000 m row
20 Sq scran
30 t2b
??