November 22, 2017 – Invictus Athlete

Primary Strength Session
A.
Three sets of:
Barbell Loaded Bulgarian Split Squats x 20 reps @ 10X0
(make these as heavy as you can handle – and at least 3% heavier than last week if you made all of your reps last week, but do not deviate from the tempo – which means no stopping at the top, this should be constant motion throughout the set)
Rest 90 seconds after each leg
Dumbbell Z-Press x 5 reps @ 2011
(increase the load by at least 5 lbs from last week)
Rest 90 seconds

B.
Three sets of:
100-Foot Overhead Yoke Carry
Rest as needed

C.
Three sets for max reps of:
Sandbag Squat (Bear hug)
(Heavy for 12-15 reps)
immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pull
immediately followed by. . .
Close-Grip Push-Ups
Rest 90 seconds

Primary Conditioning Session
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm @ 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

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.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
Three sets of:
Decline Dumbbell Bench Press x 8 reps @ 21X1
Rest 30 seconds
Stationary Dips x Max Reps @ 1111
Rest 3 minutes

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Running Endurance Option
Eight sets for times of:
400 Meter Run
Rest 2-3 minutes

Rowing Endurance Option
“Concept 2 Default Pyramid”
For max meters:
1 Minute of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
4 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
1 Minute of Rowing

If you turn on your Concept 2 monitor and select “Custom Workouts,” you will find this as the second workout in that list. It’s a classic, and worthy of your best effort.

Gymnastics Skills Option
A.
If you are not familiar with the False Grip for rings, please watch this video.
If you are not familiar with the Cast Swing, please watch this video.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 5 reps
Interval 2 – Pop Swing x 4 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of complex:
Shove Pop Swing x 2 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 15 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds

Followed by. . .

One set of:
Ring Dip Negatives x 6 reps @ 33A2

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Dips with Scaling Option x 8 reps
Interval 2 – Ring Half Dip Hold x 10 seconds

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Stefan Dresevic
Stefan Dresevic
November 28, 2017 1:17 pm

Catching up on old posts here…

Didn’t do the strength. Got a chance to workout with Jamie and Val… we did Tommy V I finished in 12:04. Then we did an EMOM 20 (but only got through 14 minutes before noon class arrived).

EMOM
Even: 20 cal ab
Odd: 6 T2B + 6 BBJ, alternate with 3 bar MU + 6 BBJ

Nick Thomas
Nick Thomas
November 23, 2017 11:38 am

Primary conditioning
44:19 all unbroken. Just held on and kept moving on the manmakers. 70lbs snatches too. But 50s on the other dumbbell work because we didn’t have enough. It was really fun doing it with the big class.

Kalynne Mitchell
Kalynne Mitchell
November 23, 2017 1:29 am

Primary Strength:
A. Bulgarian split squats @ 70# (5# heavier than last week)
Z-press: 35# DBs

12 days of thankfulness:
52:55
Did 100 m row
1 strict muscle-up + 1 kipping
Everything else RX

Last year 54:30 – also used 26# KBs for the 3 thrusters and the 12 manmakers and did kipping hspu

Caroline Essex
Caroline Essex
November 22, 2017 8:34 pm

Conditioning
51:50
1:47 slower than last year, but….3 months more pregnant. ? Scaled to strict hspu’s and toes to rings. This year felt a hundred times easier though, fun time.

Tino Marini
Tino Marini
November 22, 2017 9:04 pm
Reply to  Caroline Essex

That’s pretty damn impressive! Great work! Happy Thanksgiving!

Andrea
Andrea
November 22, 2017 8:08 pm

Gymnastics work done to warmup. Good news… after a nice long vacation my ring muscle-ups have finally returned! Working my way back up in volume, hit 2 in a row today ?

Conditioning:
50:49 – all Rx except subbed bar MU
Last year 59:51 with same sub so very happy with the improvement.

Tino Marini
Tino Marini
November 22, 2017 9:03 pm
Reply to  Andrea

Great work Andrea! So awesome to see that improvement and even better to see your muscleups are back. Amazing what a little rest does 🙂

Jacob wheeler
Jacob wheeler
November 22, 2017 7:43 pm

Primary conditioning

43:36

???????????

Aaron Beatty
Aaron Beatty
November 22, 2017 6:45 pm

Conditioning. 46:23. All ub, minus the man makers. 4 sets of 3.

Tino Marini
Tino Marini
November 22, 2017 9:02 pm
Reply to  Aaron Beatty

?? ?

Ashlee Finch
Ashlee Finch
November 22, 2017 6:42 pm

Primary strength: A. Split squats @ 60 Db z presses @25 B. Overhead barbell with chains carry done C. Sandbag squats x12 @60lb Hand over hand rope pulls @90 Max rep push ups 15/17/15 Strength accessory: A. Snatch grip RDLs @85 Single arm db presses @25 Suitcase carry @35 +waiter carry @10 B. Decline db bench @25/30/35 12 days of thankfulness: 61:06 (11min pr) Scaled to 25lbs dumbbells and did seated db strict presses for hspu, everything else as is. Pretty stoked I was able to maintain unbroken t2b, c2b, and muscle ups all the way through even though I… Read more »

Tino Marini
Tino Marini
November 22, 2017 9:02 pm
Reply to  Ashlee Finch

Wow!! That’s a huge PR Ashlee!! Awesome work!

Tom Brown
Tom Brown
November 22, 2017 4:34 pm

PS
A) up to 125 and 50 on zpress
B)
C)
PC
A) 45:53

Tino Marini
Tino Marini
November 22, 2017 6:35 pm
Reply to  Tom Brown

Priorities! I like where your at strength wise and come January when your conditioning starts to ramp up you’ll reap all the benefits of the off season strength gains.

Hope you and Aya have a great thanksgiving!

Tom Brown
Tom Brown
November 22, 2017 9:02 pm
Reply to  Tino Marini

Thanks Coach

Regan Huckaby
Regan Huckaby
November 22, 2017 4:05 pm

“12 Days of Thankfulness” ??
36:30
2016 was 39:43, happy to know my aerobic capacity is getting better wahoooooo.

Happy thanksgiving everyone ?

Tom Brown
Tom Brown
November 22, 2017 5:15 pm
Reply to  Regan Huckaby

Crushed it!

Tino Marini
Tino Marini
November 22, 2017 6:33 pm
Reply to  Regan Huckaby

Happy Thanksgiving Regan! We mss your face in SD! Hope you have a great day with the family!

Karen McCadam
Karen McCadam
November 22, 2017 3:51 pm

Only did 12 days today, 37:29. About 3 minutes faster than last year. I think the first time I did it in 2012 my time was 50 something.
Happy Thanksgiving!! ?

Tino Marini
Tino Marini
November 22, 2017 6:32 pm
Reply to  Karen McCadam

Great work Karen! Happy Thanksgiving!

Jared Meyers
Jared Meyers
November 22, 2017 2:57 pm

37:38
Those man makers slowed me down at the end.

Tino Marini
Tino Marini
November 22, 2017 6:32 pm
Reply to  Jared Meyers

Nice work Jared!

Jared Meyers
Jared Meyers
November 23, 2017 3:28 am
Reply to  Tino Marini

Thank you Tino, have a good holiday.

Griffin Elbert
Griffin Elbert
November 22, 2017 2:46 pm

Strength
A. 95 and 55
B. 235-265-265
C. 160# 15 reps
Sled + 90
20 close grip
Probably don’t push hard enough in the beginning but it was a struggle to try to match the reps each time

Doing 12 Days tomorrow morning with some people

Tino Marini
Tino Marini
November 22, 2017 6:32 pm
Reply to  Griffin Elbert

Have fun and Happy Thanksgiving!

Luke G
Luke G
November 22, 2017 1:46 pm

Am Session
“12 days of thankfulness”
42:17 rxd, 4:30 PR!
Primary Strength
A. Split squats @42.5kg
Db z-press @22.5kg
B. Oh yoke 80/90/100kg *turn @50ft class was on
C. Short on time so just rolled through with no rest
100# dball for squats 15/15/16
40kg + prowler for rope pulls
22/17/20 for push ups
PM Session
A. 60/70/80/90kg sn rdls
20/22.5/22.5/22.5kg db press
24/16kg kbs for carry
B. 35kg decline bench *heaviest set we have
15/12/9 dips
C. 3kg DBs

Tino Marini
Tino Marini
November 22, 2017 2:39 pm
Reply to  Luke G

Yeah Luke!! Thats a huge PR! Great work!

Seb Miech
Seb Miech
November 22, 2017 1:06 pm

Primary Strength Session A. BB Bulgarian SPlit squat + DB Z Press .. NO big weight for the knee, don’t have a big pain really happy. 2sets 50kg, 1set 60kg B. 3sets: Oh Carry with double KB32kg Primary Conditioning Session Just finish the Regional Nate, every 1’40 with KB24kg.. 7sets MuscleUp and HSPU unb Finish @19’40 Strength Accessory Option A. Snatch rdl+ press+ waiters .. done with 24k+28k KB .. last set 28+32k KB B. Floor press with DB + max tempo strict ring dips .. 18 + 18+ 17 C. 4Rds Hercule, lateral raise etc.. Done with DB 5kg,… Read more »

Tino Marini
Tino Marini
November 22, 2017 2:39 pm
Reply to  Seb Miech

No 12 days?!

Seb Miech
Seb Miech
November 22, 2017 2:42 pm
Reply to  Tino Marini

No, too much squat jump etc for the moment.. If I am OK, Saturday 🙂

Tsampson
Tsampson
November 22, 2017 10:23 am

39:41 12 days thankfulness first year rx and faster than last year. Thanx guys. I think I could go faster even! What’s coming for Christmas? 😉

Tino Marini
Tino Marini
November 22, 2017 10:26 am
Reply to  Tsampson

Haha lots more fun to come over the holidays 🙂

Parker Gloden
Parker Gloden
November 22, 2017 9:47 am

Morning session:
Only one session today since I’m driving back to San Antonio for thanksgiving
Primary strength
A) 100lbs for split squats (5 more then last week) 53lbs for presses
B) 70lb oh carries with dbs
C) 150lbs for the sandbag squats 105 on the sled 12/13/15 reps of squats (my lower body was fried after the split squats haha) and 18/20/21 on push ups
Strength accessory
A) 135 for deadlifts and 50lbs for presses held a 70 for farmers carry and 45 oh for waiters carry
C) done with 5lbs
Hope everyone has a good thanksgiving!

Tino Marini
Tino Marini
November 22, 2017 10:07 am
Reply to  Parker Gloden

Have a great Thanksgiving in San Antonio!

Parker Gloden
Parker Gloden
November 22, 2017 10:19 am
Reply to  Tino Marini

Thanks Tino you too!

Thomas Lopez
Thomas Lopez
November 22, 2017 9:39 am

Conditioning:
Only have 50lbs DB and try the kb snatch at 24kg : 49’13
Now massage and electrostim!
Happy thanksgiving!
And a huge thanks at all the team and the community to push our limits!

Lindsay Siolka
Lindsay Siolka
November 22, 2017 9:31 am

Bulgarian Squats 3×20/20 at 75lbs
Z-Press at 35lbs (will go up next time)

12 Days: 40:45Rx – did the same as last year to compare times, either I’m getting fitter or I’m just more comfortable with DBs. UN except for last set of ring dips. (I blame the man makers…)

Shaved off over 8:00 (49:33) from last year. Although last year I took some time between movements to cheer on some poor soul who joined me… Next year under 40:00.

Tino Marini
Tino Marini
November 22, 2017 10:05 am
Reply to  Lindsay Siolka

#aerobicathlete

Noble Tucker
Noble Tucker
November 22, 2017 9:24 am

S1
12 days-53:06 RX & American KBS like siggi
Oh yoke walk-225/245/255
Split squats-102#
Z-press- 50# for 3×7

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