November 4, 2017 – Invictus Athlete

Primary Training Session
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

C.
Build to today’s 2-RM Push Press

Use blocks if possible, rather than dropping this to your front rack. If you don’t have blocks, be safe with these.

D.
For time:
Run 800 Meters
20 Deadlifts (315/225 lbs)
15 Muscle-Ups
150-Foot Handstand Walk
15 Muscle-Ups
20 Deadlifts (315/225 lbs)
Run 800 Meters

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:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
Single Arm Dumbbell Press x 8-10 @ 21X1 reps each arm
Rest as needed

B.
Two sets for times of:
400 Meter Sandbag Carry
immediately followed by…

200 Meter Sled Sprint

On the carry, make sure you breathe through your nose – no mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.

C.
Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 – Single Arm Hand Plank x 60 seconds (30 seconds each arm)
Minute 2 – V-Ups x 15 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps

Running Endurance Option
Five sets for times of:
800 Meter Run
Rest 3 minutes between sets

Please note splits for each of the five sets.

Rowing Endurance Option
Three sets for distances of:
10 Minutes of Rowing
Rest 5 minutes

Go hard on these intervals.

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Luke G
Luke G
November 5, 2017 1:48 am

AM Running session
2:58, 3:03, 3:04, 3:02, 3:00
PM primary Session
A. Jerk warmups @40kg
B. Split jerks
3×2 @105kg
2×2 @112.5kg
C. 2rm push press @110kg
D. 21:50 rxd
Runs were a struggle after am running session

Tino Marini
Tino Marini
November 5, 2017 4:50 am
Reply to  Luke G

I would recommend switching out the running to rowing or biking if you hit the running endurance in the morning. Still a solid finish to the week!

Luke G
Luke G
November 5, 2017 11:07 am
Reply to  Tino Marini

Ok sweet will do

Kalynne Mitchell
Kalynne Mitchell
November 5, 2017 1:56 am

A. Jerk balance: 65, 75, 85
Tall jerks: 65, 75, 85
B. Split jerk:
Sets 1-3@ 115, sets 4-5 @ 125
C. 2rm push press: Built to 130#
Only got 1 @ 132.5

Conditioning:
Monday’s metcon:
Every 3 min for 24min
20/15 cal bike *12cals StairMaster AirFit bike*
10bbj
8 shspu
8, 8, 6, 6, 4, 4, 4, 8 (still working on these)

Strength Accessory:
A. Chinese rows: 115/115/120
Reverse snow angels w/ 1.25# plates
Single arm DB press x 10 with 25#
C. Done

Lea Carolina
Lea Carolina
November 4, 2017 5:07 pm

Primary Training Session A.✅ 3×3 jerk Balance 65/75/85 3×3 tall Jerks x 3 reps 65/75/75 B. Split Jerk *Sets 1-3 = 2 reps @ 70% ✅ *Sets 4-5 = 2 reps @ 75%✅ C. 2-RM Push Press 145lb✅ D. 25:30 I had hoals for every part of the workout: Run 800 Meters in 4-5min 7/7/6 Deadlifts @195 in 2min 5×3 Muscle-Ups in 2min 150-Foot Handstand Walk in 2min 5×3 Muscle-Ups in 2:30 7/7/6 Deadlifts @195lb in 2min Run 800 Meters in 4-5min I was everyweher quiet on time. Muscle ups even s little faster. But the handstand walk took me… Read more »

Shely Propst
Shely Propst
November 4, 2017 4:19 pm

A. Done, felt good today. B. Jerks done at 140/150# C. Hit 145# for 2 on push press. Strength accessory: B. Went 400m with the 100# sandbag without stopping in 4:11!! Thats further than what I did yesterday in 5 minutes. Just goes to show you that having workout partners helps tremendously. Sucks cause I do believe I’m pushing myself when I’m on my own. I think I’m definitely more conservative when I’m on my own but today I just pushed it on the first set. I did the first set in 6:11 and second set in 7:39 I believe.… Read more »

Tino Marini
Tino Marini
November 5, 2017 4:48 am
Reply to  Shely Propst

Did your friends have fun?! There is a bunch of benefits to nose breathing but the main one is that it increases your ability to take in oxygen, retain a higher level of oxygen in the body and tolerate higher levels of CO2.

Good to see you listening to your body! Its been a tough 8 weeks of training!

Andrew Malek-Zadeh
Andrew Malek-Zadeh
November 4, 2017 1:05 pm

Split Jerk doubles
1-3 @ 275
4-5 @ 305

2 Rep Push Press
285

Conditioning
22:31

Second set of muscle ups buried me.

Elise Fugowski
Elise Fugowski
November 4, 2017 12:23 pm

Jerk balance 65-75-75
Tall jerk 65-75-75

Jerks
70% 155
75% 165
These felt good.

Push press 180

I️ did the AB workout from yesterday. 12-9-12.
1:58-2:07-2:10-2:12-2:18-2:08 ?

Tino Marini
Tino Marini
November 4, 2017 4:05 pm
Reply to  Elise Fugowski

Good to see you getting the bike work in!

Seb Miech
Seb Miech
November 4, 2017 12:22 pm

Primary Training Session

A. Accessory Jerk Done
B. Really good form on the split jerk, without fail
C. PR! my Push Press.. 2×105 without belt 🙂

D. Metcon: 20’32
DL: 10×2 .. RMU 10+5, I can do unb but save my core .. hsw 4x11m
DL: 4×5 but ” Little set, little rest ^^” .. RMU: 10+5
800m: 3’10 – 3’35+-

Strength Accessory Option
A. Snow Angel, chinese plank and DB Press24k Done
B. Slamball carry 30kg + Sled Sprint Done, ONLY Nose breathing!! .. Horrible ^^
C. emom9 cORE: everything done, skip the Leg lift by LSit Flutter Kick

Tino Marini
Tino Marini
November 4, 2017 4:04 pm
Reply to  Seb Miech

Awesome day of overhead work! Congrats on the PR Seb!

Anthony Ott
Anthony Ott
November 4, 2017 11:09 am

Jerks 1-3 195 4-5 205

Push press 255, failed 270

Conditioning 20:18

Strength work out

Lindsay Siolka
Lindsay Siolka
November 4, 2017 10:54 am

Conditioning: 21:13Rx Ran: 4:13, 4:30 (its in the 30s, so I’ll run as long as it’s not icy out) DLs: 8-6-6, 4×5 – these felt really good, that deadlift work on tuesdays is paying off! MUs: 7-4-4, 5-4-2-3-1 (my low back and triceps fought me on the second set) HS Walks: 50-40-10-40-10 Not the best time but really happy with my mental game on this and finishing even though my back kinda locked up on the way back down. Stuck to short rests as needed. First half flew by but then slowed down on the back half. Accessory after I… Read more »

Tino Marini
Tino Marini
November 4, 2017 12:11 pm
Reply to  Lindsay Siolka

Solid way to finish out the week!

Michael P
Michael P
November 4, 2017 10:16 am

Gym session:
Jerk doubles done. 255-255-255-275-275
2rm push press-265×2
Strength accessory work done

Parker Gloden
Parker Gloden
November 4, 2017 10:07 am

Morning session: I got a coupon for 2 months of free programmig from Chris Hinshaw with personalized paces after taking the aerobic capacity course so Saturday morning I’m going to start going to the track and doing it to work on running and hopefully get better at it. Today was 1000m/400m/700m/300m/600m/200m with 3 min rest between sets moderate pace for the longer sets and fast pace for the shorter sets Then primary strength A) 95/115/135 for jerk balance 95/115/125 for tall jerks B) 215/235 these felt good today C) worked to 245 failed my first rep and tried again and… Read more »

Tino Marini
Tino Marini
November 4, 2017 12:10 pm
Reply to  Parker Gloden

Keep us posted on how the new running program goes. I hope it doesn’t effect all the great work you’ve been putting in.

Parker Gloden
Parker Gloden
November 4, 2017 12:53 pm
Reply to  Tino Marini

Will do! The goal is to keep getting stronger so that’s all the conditioning I will do on saturdays

Lindsay Siolka
Lindsay Siolka
November 4, 2017 8:44 am

AM: Strength
Jerk Balance: 65, 85, 105
Tall Jerks: 85, 105, 115
Jerks E2MOM 3×2 at 175, 2×2 at 187
2RM Push Press: 195, that felt great so jumped to 205, made the 1st, missed the 2nd. Dropped down to 200, same thing.

Michael P
Michael P
November 4, 2017 10:17 am
Reply to  Lindsay Siolka

So dang strong

Noble Tucker
Noble Tucker
November 4, 2017 8:35 am

A. 95/115/135 on both
B. 200/200/200
215/215
C. 225, this is what I got for my 4RM. Failed 235#
D. 23:31 RX
First 15 mu were 5×3, second set was doubles with a few misses. Deadlifts 10/5/5 both sets & hs walks 3×50′

Jake LaNasa
Jake LaNasa
November 4, 2017 7:38 am

Session one
Rows snow angels and presses to warm up

Primary conditioning
Subbed ski for run and did deadlifts at 255
20:00
Deadlifts felt solid today. Was able to do sets of 5-8 throughout

Tino Marini
Tino Marini
November 4, 2017 8:26 am
Reply to  Jake LaNasa

PR…deadlifts in a workout ?

Michael P
Michael P
November 4, 2017 7:05 am

Running session:
2:59
2:58
2:56
2:57
2:50

Sigurður Hafsteinn Jónsson
Sigurður Hafsteinn Jónsson
November 4, 2017 7:09 am
Reply to  Michael P

So freaking fast

Michael P
Michael P
November 4, 2017 7:35 am

Haha it’s my speciality… running and power cleans/ snatches

Jake LaNasa
Jake LaNasa
November 4, 2017 7:36 am
Reply to  Michael P

You keep on using that word…I do not think it means what you think it means

Michael P
Michael P
November 4, 2017 7:36 am
Reply to  Jake LaNasa

Fast or special ?

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