For the 2018 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. Please click here for your visualization.
Friday AM Session
Dynamic Mobility, Activation and Warm-Up
One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
and then …
Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side
One set of:
Banded Monster Walks
x 10 steps forward and backward
Banded Lateral Walks
x 10 steps each direction
Upper Body Warm-Up Series x 10 reps each
A.
Three sets of:
Low Bar or Safety Bar Pause Squat x 2-3 reps @ 4211
Rest 3 minutes
B.
Three to Four sets of:
3 Dumbbell Squats
3 Bar Facing Burpees
4 Dumbbell Squats
4 Bar Facing Burpees
5 Dumbbell Squats
5 Bar Facing Burpees
Rest as needed
The purpose of this session is to learn your transitions – where you’ll place the dumbbells, how you’ll set them down, how you’ll spin over the barbell, how you’ll step back over the barbell when you’re finishing on the opposite sides of your barbell, etc…. Go “game speed” for each set, and rest as long as you need to between the sets to make each set worthwhile as a learning experience.
35-54: 50/35 lbs
55+: 35/30 lbs
C.
Take 5-10 minutes to cool down by getting onto an erg or on an assault bike and rowing or pedaling for 5-10 minutes at a very easy pace.
Utilize a portion of your morning to do some light, focused mobility and practice good breathing. Use this time to visualize either on your own or use Heidi’s visualization on 18.2.
Friday PM Session
Dynamic Mobility, Activation and Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%
and then …
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two sets of:
2 minutes of Assault Bike or Row 15 calories @ 60-65/50-55 RPMs; 55+: 55-60/45-50 RPMs
10 Push-Ups
Finish with. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
A.
Clean
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Followed by. . .
Use 135/95lb. for the following
Two sets of:
Front squat x 3 reps @ 2210
Rest as needed
55+:
Use 95/65lb. for the following
Two sets of:
Front squat x 3 reps @ 2210
Rest as needed
B.
Build to 70-75% of 1-RM Clean then. . .
At Game Pace:
3 Dumbbell Squats
3 Bar Facing Burpees
4 Dumbbell Squats
4 Bar Facing Burpees
5 Dumbbell Squats
5 Bar Facing Burpees
35-54: 50/35 lbs
55+: 35/20 lbs
Rest 90 seconds, and then…
Clean x 1 Rep @ 70-75%
C.
18.2
35-54:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats (50/35 lbs)
Bar-Facing Burpees
Workout 18.2A
1 Rep Max Clean
Time cap: 12 minutes to complete 18.2 AND 18.2A
18.2
35-54:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats (35/20 lbs)
Bar-Facing Burpees
Workout 18.2A
1 Rep Max Clean
Time cap: 12 minutes to complete 18.2 AND 18.2A
Strategy Considerations and Preparation Notes
I know this is rough on some of you who don’t read well, but please click the link below for our full list of preparation notes to help you all perform to the best of your ability and start the season off on the right foot. For years we reserved these notes only for our personal clients, but we’ve been so blessed with the growth of this Invictus Athlete community, and we want to see you all succeed this season. Please click here for our 18.2 Preparation Tools.
Spent Saturday on AM work. Cleaning and squatting 50# dumbbells just felt awkward and challenging. 3-4-5 practice averaged out to 9-10 minutes to finish the 18.2.
Sunday PM work and felt a little better about everything. Stick with RX. Up the barbell clean opening weight from 125#(75%) to 135#.
18.2 – 11:44. Power cleaned the 135# within 16 seconds left.
5:32 – first 7 rounds.
6:12 – 8,9,10.
Wasn’t trying to be clutch! Lol. Happy to be able to RX another one though.
6:16 and 165#. Missed 175# twice. Hit my goals so I’m happy. Need to get back to training harder with my strength.
Nice job Jean!
9:04 and 237#. Wasted some time staring at the Dumbbells, when that part was easier then expected. Started at 205 think I should have started at 225. Going to redo Monday and plan on picking dumbbells up right away in final rounds and starting clean at 225.
7.55 and 190 (cleans just not there since knee surgery)
I know I can cut 20 seconds at least off that time. I caught my foot on bar and feet landed at different time for 1st no rep then when I went back to do it again I did not do a bar facing burpee (duh) Rd 9 really did not mind this one. This is the 1st time I am thinking of redoing an open work out. Thoughts?
Thanks
If you don’t feel destroyed from the workout today (Saturday) and know you can clean up the workout then I’d suggest a repeat!
Saturday workout did not destroy me was it supposed to did not seem like a killer more of a recovery type workout. Or did I miss something? I feel pretty good beside congestion
Oh oh, I meant to say if you don’t feel destroyed from 18.2 today then a repeat is okay! Todays workout was designed to be more of a recovery workout!
7:45 and 257lbs (93% of my 1 RM). Rds 8/9/10 were a slog. Way to slow but legs felt like jello and lungs burned. Changed shoes and rested until 9:00. Lift about every 45s. 217; 237; 257; with 30 sec left attempted 267 and missed. Kept fumbling with the DBs. Tried to sit them on my traps standing up and works until the rds of 8/9/10 were they didn’t want to stay in that position. Lost some time messing with the position of the DBs. Think I can pull a sub 7 or at least improve by 20-30 sec in… Read more »
I found jus setting them on my shoulders and holding the heads worked beat for me.
5:52. 165#
Had a couple of awkward burpees / no reps but other than that pleased with my effort. I was very conservative rounds 1 – 8 and then put on the full court press on rounds 9 and 10. 165# ties my 1RM.
Great job everyone!
Congrats on hitting your 1-rm!!
8:07 66kg.
Not sure if I’ll redo, I could probs do it a bit faster but doubt if I’d do better on the clean (power). Haven’t squated properly for about 6 weeks and I felt stiff an awkward even after the great warm up.
Hope your body is feeling okay today!
Showed up tonight with no intention to do it and then got sucked in by a couple buddies. Elbow held up thankfully. Fun workout.
6:56 and 235# (96%).
If I were signed up for the Open I’d be re-doing this. Had gas left in tank after first part. Opened with 185 and it was the toughest lift. Went 205, 220 and then the 235 went up easy. Surprised I had that much left. Credit to the Invictus style of training. Felt completely prepared.
M55. 7:26 and 195#. Will try again Monday but not disappointed at all!
Great work Sheldon!
Won’t open
Will it open using a different browser? If not, send me an email and I will send it to you via email (nichole@invictusathlete.com)
5:43 and 255 clean.
Didn’t feel great going into the wod today. I feel like I paced it a bit too much and didnt hit it as hard as I should have.
But happy with the clean as I haven’t lifted anything very heavy since I hurt my back.
Nice. Sounds the same as me, apart from the WOD where I went out too hot
Haha, read your post after I was done writing and posting mine and realized I wrote just about the same thing!
I’ll redo again as well. I pussed out on the wod.
Awesome Pierre!!
Damn… I didn’t feel good or confident going in to 18.2. Pre workout and beta analine helped a little though! Summary is that I got crushed by 18.2. Went too hot and paid for it. Calves were on fire and lungs wheezing from round 5 on. Full on pain cave! 5:25 Cleans actually felt good. Especially the pull and catch. I felt like I could PR today, if My legs could stand it up! 126kg 277lbs no misses, but a fight to stand-up That’s probably what I should expect, since it’s 1kg more than what I hit in the Invictus… Read more »
Great notes Rob and yes, having a different strategy to help with 18.2 will be beneficial but GREAT JOB on your clean!!!
Well, I may need to try to do this one again.
Toes started going numb on set of 5. Slowed way down. Only had time from one lift and it was only 115lbs.
So damn frustrating. 4 months ago I was cleaning 135 for reps in the Masters Series. Damn it.
I think it’s great you got that close to 1Rm considering. I don’t think we should expect to get close to 1Rm when recovering from injury. I’d be pleased/content with that if I were you!
Well, my 1RM is actually 160, so WAY off. But your right. It’s just hard to be set back so damn far. I’m more frustrated about the Burpees. That hinge motion removes any drive from my legs. Ugh!
A few month ago this would have been my jam
That hinge is really where that pain comes from so be happy that you could complete a workout with 110 hinging movements and then a lift!
I know. I talked with my PT. Round 2 is a no. This one had probably the top three movements I shouldn’t do right now. I’ll swallow the ego and be smart. On to the next.
Excellent warm up. Really felt ready to perform 18.2
8:20
197.5# PC. This was a 12.5# PC PR.
In hindsight I should picked a faster pace through the first 6 rounds. I was able to speed my pace up on rounds 7 through 10.
Good job Dean. That workout crushed me. I need to pace it a bit more like you.
Thanks Rob! I believe there is a fine line with this workout of going too fast or pacing a bit too much.
Nice! Solid Work
Thank you Pete!
CONGRATS Dean!!!!
Thanks Nichole!
18.2
8:32 and 232# power clean
How did everything feel for ya Tom. How many attempts did you get at the clean?
3 Doug. I feel good now. I think I can shave :30 off my time.
Nice work Tom!!!
Well done Tom!
Awesome Tom!
Hey, I have the following questions,
AM-A. Low Bar or Safety Bar Pause Squat – Is this a back paused squat with box some sort?
PM-A. If my 1RM C&J is only 165#, do I still do Two sets of Front Squat 3 reps with 135# or lower?
PM-B. If 50# DB Squats gonna be challenging for me, but my goal is to RX, do I rest after this but stay warm before C?
Excited about another workout I can possibly RX!
Hey Scott!!!
AM – A Question: No box, either place the barbell in a low bar position or use a safety bar, just adhere to the tempo!
PM – A Question: No, I want that weight to be your warm-up weight. Use 105 lbs instead.
PM – B Question: Yes!
Thanks, Nichole!
Nichole – I have a question based on the prep notes. If you’re taking four attempts the recommended percentage on the final attempt is 93 – 98%. Is it correct to infer that matching your 1RM is unlikely and it’s better to be a bit conservative?
I’d make that a game time call depending on how you feel but you’d most likely need to take the 5 attempts in order to hit a new 1-rm.
Thanks for your response, Nichole!
Anyone else having issues trying to open the prep tools…it only shows me page 1? It could just be my really crappy internet service!
Ok, I’m pretty certain it’s my internet service or lack thereof! 😉
Yep I”m all good now!
I can’t open it. Did it say it was a protected file?
If it opens in your Drive appointment your phone, it could say protected and not viewable. This happened to me at 18.1. I then tried to open the link in a web browser, then it showed.
On iOS, it won’t open in the googledrive app, but will in the browser.