Primary Training Session
Get Moving || Warm-Up
Two rounds of:
15/12 Calorie Echo/Assault Bike
50 Foot Bodyweight Walking Lunge
25 Banded Good Mornings
50 Foot Bodyweight Walking Lunge
100 Foot Sandbag Bearhug Carry
Followed by…
Three sets of:
8 Med Ball Speed Skaters + Max Vertical Throw
Rest 2 minutes
*Perform eight speed skaters. Land the eighth rep on BOTH feet, and immediately perform a vertical throw for maximum height.
A.
Take 15-20 minutes to build to today’s heavy…
3 Position Snatch
(Mid – Low Hang – Floor)
*You may drop the bar before the snatch from the floor*
B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 8 reps @ 73%
C.
Against a 3 minute clock, complete as many reps as possible of:
7 Single Arm Devil’s Press (70/50lbs)
50 Foot Single Arm Overhead Lunge (70/50lbs)
7 Single Arm Devil’s Press (70/50lbs)
50 Foot Single Arm Overhead Lunge (70/50lbs)
Max Wall Balls in the remaining time (20/14lbs to 10′)
Rest 90 seconds between sets and repeat for a total of FIVE sets.
*Perform the single arm devil’s press and single arm overhead lunges all on one arm before switching to the other arm.
D.
Three to Four sets of:
6-8 Tempo Snatch Grip Romanian Deadlifts @ 1111
Rest 90 seconds between sets
E.
Four sets of:
20 Ceiling Reaching Crunches
15 Lying Leg Lifts
10 V-Ups
Rest as little as possible
Athlete Training Notes:
2:1 work rest coming up today. We’re looking to push the devil’s press and then go unbroken on those lunges. Your goal should be to finish the 7 reps and 50 foot lunge in about 60 seconds or so. Duplicate that on the other arm and that will leave you around a minute tops to hit some wall balls. From there we’re looking to push that discomfort a little bit. How many can you get? Recover then do it all again, very standard Invictus style training today!
A. 145
B. 235
C. With 40# db and 12 oh walking lunges and air squats 0/10/10/10/10
D. 3 rds 12 leg press + 10 rdl 135
E. Done
A. 3-Pos Snatch (MH, LH, Floor) (off 170#): Built to 140#
B. Back Squat (off 305#): 225#x8x5
C. 3 of 5 sets done. AMRAP in 3 mins: 7 SA Devil’s Press @ 50#, 50’ SA OH Lunge, 7 SA Devil’s Press, 50’ SA OH Lunge, ME Air Squats (10/11/11), Rest :90s
E. 4 of 4 sets done. 20 Ceiling Reaching Crunches, 15 Lying Leg Lifts, 10 V-Ups
Definitely a hard day. Been gone to a conference since last Wednesday and lost a few pounds. So definitely need to ease back in.
A. Stayed with 65lb today, knee feeling wonky.
B. 125
C. Used 25lb DB for Devils Press, and body weight lunges.
Wall Ball reps- 0/4/4/2/6.
This was hard. I kept moving the whole time but after first round of no wall balls and only 3/4 of the way on second round of lunges, I decided to do body weight. Was still tough to get any significant amount of wall balls in.
E. Done
Warm up done
A) up to 80kg
B) 110kg, damn the 2 minutes window is rough
C) 3 rounds with 50 lbs db and empty barbell TH
not sure how is it possible to finisch sub 2´ with a 70 lbs db, it was really tight
D) 80kg done
E) 2 rounds done
hard day.