May 21, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
Max-Effort Box Jump x 3 reps
(jump tall, then descend by stepping down to a smaller box)

followed by…

Three sets of:
Max-Effort Bounds x 8 reps

B.
Front Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.

*Goal is for each set to be heavier than last week.

C.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Jerk

*Sets 1-2 = @ 75% of 1-RM Power Clean
*Set 3 = @ 80% of 1-RM Power Clean
*Sets 4-5 = @ 85% of 1-RM Power Clean
*Set 6 = @ 90% of 1-RM Power Clean
*Set 7 = @ 95% of 1-RM Power Clean

D.
Complete as many rounds and reps as possible in 10 minutes of:
9 Bar-Facing Burpees
6 Overhead Squats (185/125 lbs – taken from the floor)
3 Strict Muscle-Ups

Primary Conditioning Session
For time:
1600 Meter Run (Assault Runner or Equivalent if possible)
40 Chest-to-Bar Pull-Ups
800 Meter Run (Assault Runner or Equivalent if possible)
30 Toes to Bar
400 Meter Run (Assault Runner or Equivalent if possible)
20 Bar Muscle-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:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest as needed

B.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds

Rowing Endurance Option
Four sets for times of:
Row 1750 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.

Running Endurance Option

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For times:
Run 1600 Meters @ 85% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 95% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile Pace

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Kayla Weiler
Kayla Weiler
May 23, 2018 11:34 am

B- 205/225/250/260/270 fail
C- 175/185/195/205/210fail
D- 4 rounds and 1 oh sq

Accessory: a/b done. Did AB conditioning for tomorrow 8s every round.

bobbi mase
bobbi mase
May 22, 2018 8:12 am

a) done
b) 250-270-280-300-315
c) 275
d) 4+3
Skipped primary conditioning
Strength
a) done
b) done

Austin Maine
Austin Maine
May 21, 2018 9:05 pm

A) Done
B) 255-275-285-305-320 5lbs under my PR not bad
C) no misses built to 250
D) 3 + 1 strict muscle ups got me. Failed the 3rd rep a couple times each round

Primary conditioning
Scaled the run in half due to lack of time today 19:07

Tino Marini
Tino Marini
May 22, 2018 4:59 am
Reply to  Austin Maine

Looking strong Austin! PR’s coming soon for sure!

Moacir Martini de Araújo
Moacir Martini de Araújo
May 21, 2018 8:40 pm

Primary Strength Session
A Done
B: 145/195/235/265/275
C: 155/165/175/195
D: 3 rds +15 (135 lbs n’ Kipping Ring MU)
Pr. Conditioning
23:46 (RX)
Str. Acessory
A/B Done
Rowing endurance
7:39 (2:11/500m)
7:02 (2:00)
7:50 (2:14)
7:47 (2:13)

Tino Marini
Tino Marini
May 22, 2018 4:59 am

Seems like 135lb. worked well. Nice work!

Leilani Lopes
Leilani Lopes
May 21, 2018 8:27 pm

Strength
A. Done
B. 185/205/215/225(failllll)
C. 145×2/155/165×2/175(f) – today was just not the day…
D. Only like 2 + 1 SMU
Conditioning
20:26 – it was sunny so I ran outside
Accessory
4 x 50ft Hs walk
A. Done
B. Done

Tino Marini
Tino Marini
May 22, 2018 4:58 am
Reply to  Leilani Lopes

Off the team since you didn’t PR…

Leilani Lopes
Leilani Lopes
May 22, 2018 12:49 pm
Reply to  Tino Marini

🙁

Abby A.
Abby A.
May 21, 2018 8:05 pm

A. Done
B. FS- 160/170/180/195/205
C. C@J 145/145/155/165/165/175/185(failed jerk)
D. 4+1
Primary conditioning
21:54
No assault runner

Strength
40lb DB bench
45lb plate pushups
Dips- 10/10/8

Tricep accessory
15#db/10’s/10’s

Ashleigh Moe
Ashleigh Moe
May 21, 2018 7:31 pm

A. Done
B. Front S. 185/205/220/230 stopped here. Rode bikes 30miles yesterday. Legs were a bit toasty today.
Pwr clean+pwr jerk 145/145/155/165/175/185
Metcon: 5 rnds +5 Burpees all SMU/OHS UB
Did the DB bench/push-ups/dips
X3 after 30/30/30 dips: 10/12/12

Tino Marini
Tino Marini
May 21, 2018 7:42 pm
Reply to  Ashleigh Moe

Never mind your legs what about your butt! Hope you had a padded seat!

Ashleigh Moe
Ashleigh Moe
May 21, 2018 7:54 pm
Reply to  Tino Marini

?Oh, I have some nice padded shorts. We are training for the STP in July. Seattle to Portland. 200miles. ???‍♀️ Go big or go home I guess.??‍♀️

Ashlee Finch
Ashlee Finch
May 21, 2018 6:12 pm

Primary strength:
A. Done
B. Front squats @110/115/125/135/140
C. Power clean and power jerks @ 110/110/115/125/125/couldn’t get the jerks after 125
D. 2+ 12 @95lbs, modded strict mu

Strength accessory:
A. Db bench @35/40/40
Dynamic push ups done
Strict ring dips max unbroken reps: 7/6/8
B. Db complex @10
Hollow holds done

Tino Marini
Tino Marini
May 21, 2018 6:53 pm
Reply to  Ashlee Finch

Let’s see some video of those jerks to see if we can help.

Sean Cather
Sean Cather
May 21, 2018 4:54 pm

A. Done
B. 240×5, 265×4, 290×3, 320×2 (PR), 350×1 (10lb PR) All 5lb higher than last week except the 1 rep 10lb jump

C. 190-205-215-225-240

Then did Strength accessory option.

PM
Primary Conditioning piece
19:43 with outside running

Tino Marini
Tino Marini
May 21, 2018 5:33 pm
Reply to  Sean Cather

Bro…??

Sean Cather
Sean Cather
May 21, 2018 5:42 pm
Reply to  Tino Marini

?‍♂️??

Jeffrey Perez
Jeffrey Perez
May 21, 2018 4:06 pm

Did C&J Doubles at 78-88%
120,125,130,132kg & a single at 135kg

Primary Conditioning:
Has been raining nonstop in Florida for 2 weeks so I modified

FT:
80 Cal AB
40 C2B
60 Cal AB
30 T2B
40 Cal AB
20 BMU

18:45 . Very mental workout . Exactly what needed

Tino Marini
Tino Marini
May 21, 2018 5:33 pm
Reply to  Jeffrey Perez

Your skins waterproof right? ?

Jeffrey Perez
Jeffrey Perez
May 21, 2018 6:58 pm
Reply to  Tino Marini

lol yes but I had to coach afterwards. soooo yeaaa

Andrew Malek-Zadeh
Andrew Malek-Zadeh
May 21, 2018 3:09 pm

S1
Did some rowing intervals

Hit the 10 minute AMRAP
I ended with 5 rounds. A little past the 10 minute mark

S2
Front Squats.
5 @ 335
4 @ 355
3 @ 370
2 @ 380
1 @ 395

I hope this is done lol. I don’t know how much heavier I can go with these numbers

Power Clean & Power Jerk
1-2 @ 255
3 @ 275
4-6 @ 285
7 @ 305
8 @ 315

Conditioning
20:31
Runs were hard today and the bar muscle ups took me quite a few sets at the end.

Some accessory

Tino Marini
Tino Marini
May 21, 2018 3:44 pm

Maybe You’ll find out next week if you can go heavier ?

Are you coming for regionals?

Andrew Malek-Zadeh
Andrew Malek-Zadeh
May 21, 2018 4:30 pm
Reply to  Tino Marini

Yea. Gotta at least try to see if we can squeeze out a little more

No we’re heading out of town to Tahoe for the weekend. Someone gave us their cabin for the holiday weekend 🙂

Tino Marini
Tino Marini
May 21, 2018 4:50 pm

That sounds fun! Hop you guys have a blast!

Cheryl Nasso
Cheryl Nasso
May 21, 2018 3:03 pm

PS: A. Done- 35” / but I didn’t do the bounding jumps right B. 3rd week in a row trying to actually make all these reps :/ I keep failing that 1Rep ugh. I’ve tried changing my jumps and all that, guess I’m just shooting to high Week 1 -185/195/205/215(f second rep)/205 Week 2- 175-185-195-205-215(f) Today-180/190/200/210/215(f) grrrr C. PC&PJ done , no misses but my last rep wasn’t beautiful … a little wide in my landing; made me want to redo it but I didn’t D. AMRAP : 5 + 13 super paced once again. I definitely haven’t been “attacking”… Read more »

Tino Marini
Tino Marini
May 21, 2018 3:43 pm
Reply to  Cheryl Nasso

Is your shoulder better?

Ryan Reilly
Ryan Reilly
May 21, 2018 2:55 pm

A. Done on 30″ Box B. 245/265/285/300 only for 1 so cut it there C. 225×2/235/250×2/265/275 These felt good! D. 2 rounds+ 1 Strict MU. Overhead squats were tough but do able, strict MU just kept slipping and having a tough time doing them after round 1. Conditioning: 20:46 No runner so on solid ground. C2B in 30/10, T2B in 20/10, and Bar MU in 5’s. Strength: 40# DB’s and push ups with 45# plates. Got 5/7/5 on the ring dips. Used 20# for the complex and for the first time ever I held a 60s hollow hold. Granted I… Read more »

Tino Marini
Tino Marini
May 21, 2018 3:43 pm
Reply to  Ryan Reilly

Nice work Jacob! This looks like a great day of work! Solid start to the week!

Jacob Garrison
Jacob Garrison
May 21, 2018 1:41 pm

S1
Strength
A) 49.75”
B)260/280/300/330/360 (PR ?)
C) 200/210/225/240/250
SAO
A) 50s ; 13/6/8
B) ✅

S2
Primary Conditioning
21:43
C2B 20/10/10;TTB 10s; BMU 10/5/5

Rowing Construction Option
6:40.7/6:46.0/6:55.7/6:54.3

Tino Marini
Tino Marini
May 21, 2018 3:41 pm
Reply to  Jacob Garrison

Awesome work on the front squat PR Jacob!!

Jacob Garrison
Jacob Garrison
May 21, 2018 5:03 pm
Reply to  Tino Marini

Thanks, Tino!

Petr Krejci (6.4", 225lb)
Petr Krejci (6.4", 225lb)
May 21, 2018 1:04 pm

A. 44″ – 46″
B. 115-125-135-142.5-147.5kg
C. 100-107.5-115-120-125kg
D. 3+15 happy with this
Conditioning
21:55 run outside, good to work on my weaknesses.

Pm session
Strength accessory
A. 2 x 25kg
Dips 8-8-6
B. Done with 7.5kg

Tino Marini
Tino Marini
May 21, 2018 1:21 pm

Nice work getting that run in Petr!

Abby Jorgensen
Abby Jorgensen
May 21, 2018 1:03 pm

Strength: Front squats 145/155/165/170 then hit wall, tried to do these today with no lifters was fine until about 165/170 Power clean + Jerks: 115 up to 140, no misses, a little too much star fishing at 140 for my liking today Burpee/OHS/Strict MU: 3 rounds kept MU’s unbroken, but took time on the OHS since it’s heavier for me but doable. Conditioning: 25:35ish, calves are shot from Saturday’s triple 3 so run was a struggle today, did all my C2B in 5’s/T2B: 15/10/5; Bar MU: 9/6/3/3 Focus today was on C2B under fatigue maintaining 5’s and bigger sets on… Read more »

Tino Marini
Tino Marini
May 21, 2018 1:20 pm
Reply to  Abby Jorgensen

Get on some mobility for your calves Abby. Be smart until you feel better again.

Dave Redden
Dave Redden
May 21, 2018 12:37 pm

Found out too late that the gym closed early today so just did stuff at home

Strength accessory
A. Done without ring dips
B. Done
C. Added in some Bulgarian split squats

Then went for a hike cause it’s finally warm here!

Tino Marini
Tino Marini
May 21, 2018 1:20 pm
Reply to  Dave Redden

Still got some work in. Hope the hike was nice and you got some sun!

Eric Nagata
Eric Nagata
May 21, 2018 12:10 pm

A) 90 cm landing with almost locked legs
B)265/275/285/295/305 (PR)
C)190/205/220/235/260 (PR)
D) 4 rounds + 9 burpees
Conditioning 20:47 substituted running for rowing (I’m still healing from a flu so just wanted to avoid the wind outside)

Is there any library or any source with all the exercises asked by Invictus athlete program? Or do I have to Google it? Lol
I remember when I did Invictus gymnastics that many exercises name was a link to a video where Travis showed the movement.

Tino Marini
Tino Marini
May 21, 2018 1:19 pm
Reply to  Eric Nagata

Great work Eric. The more simple exercises can be found on google but if there is anything specific we want to see we will post a video. What are you looking for?

Eric Nagata
Eric Nagata
May 21, 2018 1:59 pm
Reply to  Tino Marini

Thank you Tino. Until now I had no problem Google exercises. I was worried about more specifics, but you answered that question. I would like to use this opportunity and ask you what would be the best and safest substituto for the yoke. I know it has a great value in developing my neural system, but unfortunately I got no yoke here. I already tried doing some steps in the same spot with a barbell and jerk blocks and last Saturday I stuck a loaded barbell on a rack with bands and walked around with them. What would you suggest?

Adrien Allagui
Adrien Allagui
May 21, 2018 11:53 am

A big jetlag today because I came back from Miami to France yesterday ahah

– Front Squat until 140kg today. My PR is 155kg, but I forgot my knee caps today so did not want to do more without knee caps.

– power clean + power jerk : 100, 105, 110, 117.5, 122.5kg.

– Condo : row instead of running. Horrible for grip and biceps ahah. 18min45.

Tino Marini
Tino Marini
May 21, 2018 1:18 pm
Reply to  Adrien Allagui

Damn thats a trip! Hope you had fun in Miami!

Adrien Allagui
Adrien Allagui
May 21, 2018 1:50 pm
Reply to  Tino Marini

Fun = CrossFit of course !

Kevin Andres
Kevin Andres
May 21, 2018 11:00 am

IF I wanted to hit the conditioning for an outdoor workout without a pull up bar what are some subs for pull ups?

Tino Marini
Tino Marini
May 21, 2018 1:17 pm
Reply to  Kevin Andres

Kettlebell Swings, burpees and push-ups.

Get creative and use your imagination!

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