Session One – Strongman Session
Warm-Up and Openers
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)
followed by…
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…
Two sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 5-RM One-Arm Press (for each arm)
B.
Build to today’s 3-RM One-Arm Snatch
Find your 3-RM snatch on your non-dominant arm first, and then find it with your dominant arm.
C.
Two sets of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
D.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
200-Foot Sandbag Carry
Rest as needed
Session Two
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Ups x 2-3 reps @ 3110
(these should be slow and controlled)
Minute 2 – Bridge Holds x 30 seconds
Minute 3 – Handstand Walk x 10-15 Meters
B.
For time:
Run 1 Mile
immediately followed by…
Five rounds of:
10 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
40-Feet of Walking Lunges with KBs (24/16 kg)
immediately followed by…
Run 1 Mile
Session Three – Running/Endurance Session
A.
Take 15-20 minutes to warm up properly. This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
Complete 5 sets:
5 Minutes on (moderate pace) about 20-30s slower than your mile PR Pace
4 minutes easy jog
Report distance covered for each – compare this to last week when you had a little bit longer rest between your inrtevals.
Your pace is going to be slower than your 1 Mile TT – about 20-30s slower. If you run a 6 minute mile, then I want you to run these working intervals at 6:20-6:30 pace and see if you can maintain it for the 4 working sets.
During the easy jog, this should give you a chance to fully recover so that you can maintain your pace during the running portions.
Post distance covered to comments please.
Session 1
A. 1 Arm Press 5RM = 70 for both
B. 1 Arm Snatch 3RM = 85 for both
C1. Yoke Carry = 135 on barbell
C2. Farmers Walk = 235 on hex bar
D1. Hand Over Hand Sled Pull = 300 (2 people on bench)
D2. Sandbag Carry = 125
Session 2
A1. Strict MU = 1-0-0-0
A2. Completed
A3. Completed
B. 51:50 (I’m terrible at CTB Pullups)
Session 1
A. L-75, R-70
B. R-105, L-115
C. Only farmers
D. Only rope pulls
Session 2
A. Done
B. 32:07. Movements were smooth. Cratered on second mile run. Used caution in the heat.
Session 1
Strong man warm up done
Strong man conditioning- skip
Emom done
Metcon- 26:30
Session 2
Running done….. About 1100m for ON
Session 2:
A.Done
B. 27:18
Session 3:
A. No track today but ran 3.8 miles up a mountain (following the 5 min moderate pace/ 4 min jog).
Sesh 3
Did 4 rounds bc I’m soft 🙁
-total distance was 4.12 miles
Session 1 morning session
A emom done
B Metcon
24.30 next time sub 24 if we do this again
1 mile 6.59 our mile path is hard there is a disgusting up hill like 70 degrees incline haha
Finished the 5 Rounds at 17.05 ish
Session 2 Running session
Did on on trueform
There was level one seminar at the box today so I had to go to another box and joined their wod: Session one: A. E90SEC 2 x 1 Squat Clean + 3 Front Squat @ 102 kg 2 x 2 SC + 2 FS @102 kg 2 x 3 SC + 1 FS @ 102 kg 2 x 4 SC @ 102 kg B. 7 min AMRAP 7 S2OH @ 185 lb 49 DU – res: 6 rds + 1 Push Jerk @85, all DU UB, little slow on Push Jerks, Session Two: strongman Warm Up Done, A. 5 seated… Read more »
One long session today.
Strongman work:
Rear delt warm up done.
5rm 1 arm press w/barbell: 85 on both.
3rm snatch w/barbell: 135 with both
Then 4×3 strict muscle up with 20lb vest
Metcon: mile + 5 rounds + mile= 25:56rx
C2b and HSPU were money today! 1st mile was 6:24
Wow you are really good at this running thing haha I think my best 1 mile at a track is 6.40 haha
Haha thanks! You still beat me
Thoug…. Did you go UB on the round movements ?
Hspu ub
First 2 set in c2b ub then in 2 sets the rest. Lunges ub
Hspu was easy haha
Session 3, started first set less than 2.5 hours after doing sessions 1&2 A. Quick 15 min warm up done B. 1275m, 1255m, 1225m, 1100m+2nd 30yd line, 1100m+2nd 40yd line. Kept 6:24 pace last time, mile PR was 5:55 for the time trial we did not long ago. Kept it for first two this time then fell apart. Had to start first set at 2:30 in the afternoon, all sorts of humid and hot. Had higher expectations going in, but just happy to finish after seeing what first 2 sets felt like. glad I didn’t pass out from the heat… Read more »
Curls and extensions: 20lbs
Rows: 60lbs
Sloth: 40lbs (used db)
5rep press: 60 for each arm. Was harder on the left for sure though.
3rep snatch: stopped at 90lbs for both. For some reason other db grew legs and walked away, and didn’t wanna jump to 110.
Yoke (barbel sub): 205lbs
Farmer carry: 70lbs in each hand.
Sled pull: 3 plates
Bear hugged an 88lbs KB in place of sandbag.
One session:
Warm up and Openers
Y-T-I: 5lbs Dumbbells
Curls/Triceps: 10lbs Dumbbells
Viking/DB row: 50lbs Dumbbells for rows
Skill EMOM:
Minute 1: 2 strict mu
Minute 2: :30 bridge hold (first round was more a neck bridge hold)
Minute 3: 50ft handstand walk
5-RM one-arm press: 75 (L), 85 (R)
3-RM one-arm snatch: 125 (L), 135 (R)
Mile + 5 rounds + Mile: 26:51
100ft rope pulls: 135lbs on the sled (slight uphill)
200ft sandbag carry: 120lbs
I really like the switch up with the strongman stuff! Great mental break from the normal lifting. Thanks guys!
Session 1:
T, Y, Is with 8# DBs
Openers with 15# DBs
Rows with 55# DBs and VSPs with two 45# barbells
A. Worked up to 55# DBs with both arms
B. Worked up to 75# DBs with both arms
C. 135 barbell carry for the yoke and 80# DBs for the farmers carries. This sucked. I had to drop the barbell 3 times during the 200 feet. Went unbroken on the farmers carries, but damn my forearms were smoked.
D. 187# including the sled for the pulls and 80# sandbag for the carries
Session 2:
Shoulder joints hurt this morning, so just did the raises and openers and some cleans with a group at the gym.
Every 90 seconds for 9 sets:
3 sets of 5 at 125
3 sets of 3 at 140
3 sets of 1 at 160
Traveling for the next week, so I’m hoping it feels perfect when I get back. I’m bringing some light dumbbells to keep doing openers this week!
You can always keep up the running seasons while your are away : )
Have fun!
Ha, I will try. Running is my least favorite! I have a hard enough time convincing myself to do running sessions while I’m here.
Session one warm up done A. L: 60 5 lbs. less than my 1 rep 2 weeks ago R: 65 failed rep 4 at 70 think doing with a barbell is a limiting factor but also good for me ha B. L: 100 R: 105 same as two weeks ago but probably felt a little easier. grip and shoulder stability limiting factors C. didn’t know if this was heavy or light…went moderate. turn around at 100′ 225 yoke 70 lb kb farmer carry 2:06 1:59 D. 180 lb. sled don’t have access to sandbags today so used 100 lb. dball.… Read more »
Session 2- quick turnaround
A. MU- 2,3,2,3/ brigdes sucked (I hated that:)/ HS walk x10M
B. 30:??; apparently the timer on my watch stops at 30min, I was really close to finishing anyways but would have liked the score down to the seconds.
Session 1 All warm up and accessory exercises done A. 60 on both arms for 5 reps B. 95 on left, 105 on right, these were caught either below parallel or just above it C. 175 lbs for OH yoke, 195 lbs for seconds set 100ft turnaround no drops 70lb KBs both sets of farmers carry, 100ft turnaround no drops D. 150 loaded onto sled for both sets of rope pulls 2 sandbags together to equal ~160lbs on both sets, one sandbag slipped out about 20ft into first set, other than that no drops 100ft turnaround Session 2 A. 3… Read more »
Thats a damn big load of work today! Nice work!
Session 2 A. 3 strict muscle ups and 50ft hs walk every round B. 26:02 Session 3 A. Done B. Ran 4 rounds of: 5 min hard / 4 min easy Did this on a trail instead of the track and did not track my distance. I’m going to get a watch to track my distance but I like doing this Saturday session on the trail. The track just gets boring…. Also I’m going to do all the strongman work from Wednesday and Saturday in one long session tomorrow. I finally got a yoke and some farmers handles so I’m… Read more »
I would not recommend doing both sessions together. Choose one!
Ok
Sesh 1
Warm ups done
A 5rm 50lb KB
3rm 70lb KB
B 80lb KB
C 4 sets of 100ft each; used 2×70 KBs and it hurt my forearms so bad just from the pressure so I broke it into smaller sets
D 2x 150 sandbag carry w about 90lbs, no rope any substitutions you suggest?
Take a a band and put it around a post at hip height, so you have each side of the band in each hand. Now get into the ripe pull position and amrap band pulls in 45 sec, one hand at a time.
So I just recently signed up and I’m just curious as to what it means by the incline T raises at 2121? I know what the exercise is, I don’t understand the “@2121” part. Thanks!
https://invictusfitness.com/blog/what-does-30×0-mean/
The numbers are the tempo prescription.
Thanks!
Welcome Bre!
Thank you 🙂
Session 1
T,I,y:
Bicep:
Triceps:
Db row:
Z-press instead of sloth:
A.
B.
C.
D.
Session 2
A. Done 2 muscle ups, only hip bridge, max HS walk instead (about 20′ per round)
B. Done (26:01)
Subbed 60 cal on the bike for the mile runs and did 5 hspu + 10 C2B, kept the lunges the same.