Primary Strength Session
Openers and 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 10 minutes (5 sets):
Snatch Press from Receiving x 3 reps @ 2111
Built over the course of the five sets.
B.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps
Build in weight over the course of the 4 sets.
C.
Take 20-25 minutes to build to today’s 1-RM Snatch
Primary Conditioning Session
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 1-2 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-2 Skin the Cats
Minute 2 – 3-5 Chest Facing Wall Handstand Push-Ups
Minute 3 – 4 Ring Flys (Straight arms) + 7 Ring Push-Ups Finishing in Lock out
B.
Four sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 90 seconds
Wide-Grip Supinated Strict Pull-ups x 5 reps (add weight if possible)
Rest 2 minutes
C.
For time:
30/20 Calorie Assault Bike
15 Sandbag Squats (150/100 lbs)
100-Foot Sandbag Carry
15 Sandbag Squats
30/20 Calorie Assault Bike
*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats and Carry at a medium to heavy load.
Compare results to April 10, 2018.
D.
One set of:
600-Foot Prowler Sprint
(no stops, no walking)
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.
Two sets of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
Go 100-feet out, then 100-feet back.
B.
Three sets of:
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Supine GHD Hold x 45 seconds
Rest 30 seconds
Assault Bike Conditioning Option
“Power Hungry”
For max calories:
3 Minutes of Assault Bike
*Males should be shooting to get as close to 100 Calories as possible
**Females should be shooting to get as close to 70 Calories as possible
Compare results to February 13, 2018.
Aerobic/Gymnastics Skills Option
A.
Three sets of:
40/30 Calories of Assault Bike
75-Foot Handstand Walk
4/3 Rope Climbs (15′ Short Rope)
75-Foot Handstand Walk
Rest as needed
B.
Every 90 seconds, for 6 minutes (4 sets):
Prone Chinese Plank x 60 seconds
(place weight over your lower back/hips if this is too easy)
Strength
A. 40 / 50 / 55 / 55kg
B. 60 / 80 / 90 / 100kg
C. 105kg
Conditioning
A. Done
No time for anything else.
A-65 B- 125 C- 175
Conditioning
A- done but not on clock. 1+2
B- done
C- 5:54 rx
D- done
Strength accessory
Done 16 kg kbs
Gym accessory a+b done
Primary strength
A) Done
B) Done
C) 205 first try felt nice called it
Primary conditioning
A) lost my strict muscle up on the 4th and 5th round
C) 5:21 no sandbag but had a couple 44lb kettlebells
Accessory aerobic/gymnastics
Got 1 round and then the storm here in Oklahoma took out the power. Sad day
Strength
A. Done
B. Done
C. 240. 26 lbs under 1rm. Mentally not with it today. Possibly some Murph fatigue. Failed 250 several times. Fight another day.
Conditioning
A. Done
C. 5:31. 135 sand bag.
:13 faster.
Primary strength:
A. Snatch press up to 60
B. Snatch balances @95
C. Today’s 1rm @100
Primary strength
Opener done
A) worked to 95# best I’ve done since starting these with y’all
B)worked to 225#
C) still can’t grip the bar, 1 week out. Got stitches out today
Primary conditioning
B) 300# sleep/ no weighted pu
C)6:27 no previous
D) done
Assault bike 85 cals
A. Done
Snatch press 35/55/65/75/85
Snatch balance x2 85/105/125/125
Snatch built to 160# missed 165# twice
A wee bit sore in my chest from Murph.
1 SMU+ 3kipp+ 2skin the cat
5 chest to wall SHSPU
4 flys + 7 push-ups (ouch!)
Sled + pull-ups (18#kb) used 145 on sled + a lot of friction from rocks. ??
Ass Bike + SB stuff. 4:45 (1st time)
Strength work: Snatch press: worked up to 70lbs Snatch Balance worked up to 105lbs Snatch worked up to 120….my lats and quads pretty sore from Murph yesterday Gymnastics EMOM: 1. 2 strict + 2 kipping + 1 attempt at skin the cat 2. 5 S. Wall facing HSPUs 3. Did 10 ring push ups instead of flys Conditioning: 5:23, don’t think i did this before, but didn’t put sandbag down, 1st bike was good for me 1:20 but second bike slowed down significantly Did the Overhead carry with 2-35lb KB’s overhead and the farmer’s carry with 70lb KB in each… Read more »
Was in Kansas coaching at Senior Nationals so wasn’t able to workout a whole lot last week.
Session 1:
Snatch: 123kg/270#
Primary Conditioning:
Didn’t do this back in April. And didn’t have access to a sandbag so I used two 70# KB’s. That fucking sucked.
6:45 RX . Idk if thats good or not. But it really really hurt the entire time so I know I emptied the tank.
Session 2:
Sled & Pull Ups: Done in the rain. Since you called me a pussy last time Tino 🙂
Aerobic Work:
5:28/5:57/6:04
Happy about this effort. Finding my rhythm again
Primary Strength
A. 95/115/115/125/135
B. 185/205/225/245
C. worked up to 245. Post Murph sorness
Primary Conditioning
A. Done
C. 5:53
Strength Accessory
A. Done
Assault Bike Conditioning
Power Hungry: 71 Cals (+3 improvement) 533 avg Watts; 74 avg RPM. Really wanted that 80 cals. next time i’ll do this first thing in the am and see if theres a difference.
Primary strength
Openers done
A. 35/45/55/65/75
B. 115/125/135/140
C. Worked up to 135, hit it and once again failed 140.
Conditioning
Limited stuff here at the station
Did 4 sets
Tire drag
5 strict wide grip pull ups
Work on handstand walks for an extra 25 minutes today ..and walked a whole 16ft!!! Pretty proud of that.
Tomorrow is a new day. Bring on the training!
Here in Brazil we are suffering a truck strike, there’s no gasoline available on the gas stations, so I had to train in a different affiliate closer to my house and where I can go by foot ? I took their class and today’s training was back squat with plyometry and for WOD we did hero Arnie. First time doing it and the TGU were very challenging. I got 33:14 and I’m very happy with my score. There was no rings, air bike and sleds. So I tried to do the most I could of the exercises prescribed in this… Read more »
Lots of life stress right now and it’s affecting my productivity …got things done Snatch- same story different day :/ Left the gym cried about Life then came back in emom- Min 1 1 Strict 2 kipping 3 STC Min 2 5 reps Min 3- highly scaled ring flys Sled loaded with 135/160×3 WG pull ups – 15/25/35×2 Bike/squat/bike – 4:26 (:20 sec faster ) Sled sprint 1:57 slower , but a little different course so hard to compare SAO OH yoke – had to break it on the second 100ft each round Farmer Carrys 100# DBs Reverse flys 10#… Read more »
45,55,60,65,70lbs
135,165,185,195
Built to 215. Felt nice crisp catch so decided not to build higher where technique may have faltered
Struggled with strict mu. Everything else okay
Did 4 Rds. 160lbs on sled on rubber and 20lbs vest
6 57 for wod.
A. 45-45-55-55lb
B. 95-135-155-175lb
C. Up to 185lb today; body didnt feel like moving this morning and weights all felt heavy.
I then did part C only of the conditioning piece due to time before coaching class this morning
PC:
C. 7:43 I didnt do this the previous time.
Openers a activation done
A. 20-30-40-50-55kg
B. 55-70-80-90kg
C. up to 105kg
Conditioning
A. Mu complex 1+2+2
Hspu 5
B. Did 20 cal bike sprint instead (don’t have sled to drag)
Pull-Ups 10-12.5-15-15kg
C. 5:34 (7 min in april)
Pm session
Strength accessory
A. Did it with 2 x 32kg
B. 10-12.5-15kg
Damn dude! You crushed your previous time! Awesome work!!
Thanks Tino!
Session 1: Primary strength A) 45/55/65/70 B) 95/135/155/185 C) worked to 205 kept it lighter after Murph and I’m sore from it so focused on technique more than weight Session 2: Primary conditioning B) just did the reverse sled drags my biceps/lats are sore from yesterday’s pull ups D) 25lbs on the sled didnt time it but I didn’t stop running Strength accessory A) did single arm oh carry for yoke with 75lbs and 90lbs for farmers carries B) 20lbs for flies ghd holds done Then I did 3 sets 15 sandbag squats into a 100ft sandbag carry unbroken and… Read more »
Hi guys, I’m new to the Invictus Athlete group. I’ve been doing the competitors programming for about a year now (which I really liked). Recently I decided I want to try to make it to Regionals next year (Europe) and acknowledged that that means I need to focus more on my weaknesses (especially conditioning). That’s why I decided to make the transition to the athlete program. Looking forward to this new challenge!! Strength W-up: Done A. 15-25-25-30-30kg B. 35-45-55-65kg(failed 2nd rep) C. Build to 60kg 2 fails @65kg so stopped there Conditioning A. Skipped because I ripped my hand yesterday… Read more »
Great to see you make the switch Danielle! I’m excited to watch your progress on the Athlete Program!!
Session 1:
Strength
1) 20/25/30/35/35
2) 50/65/80/90
3) up to 95 with no misses only did 2 pulls at 101
Conditionning
3) 5’27 (46′ PR) All UB
#strengthisreallythepriceofadmission
Session 2:
Strength accessory
1) oh db carry and db farmer carry with 2×25
2) 2×5/7,5 plates
Power hungry: 70 (1cal PR) not the same strategy
Hahaha glad you’re making that realisation time to make sure that’s no longer the case!
I was scared about that but now I’m confident ! Thanks coachs!
Primary Strength
A. 45/65/75/85/95
B. 115/135/155/175
C. Built to 185#
Primary Condo
A. 1 strict/ 3 kipping/ 2 skin the cats
5 strict wall facing hspu
4 ring flys + 7 ring push-ups
B. 300+ lb our sled already had weight on it so I didn’t add it up / 35# wide pull up
C. 5:03 (14 seconds faster)
D. Done with 45# plate on sled