Primary Strength Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Four sets of:
Pause Deadlift x 10 reps @ 65%
(pause for 2-3 seconds at mid-patella, then continue to full lockout)
Rest as needed
C.
Three sets of:
Single Arm Shoulder Press x 8 reps
Rest as needed
D.
Three sets of:
Barbell French Press x 10 reps
Rest as needed
E.
Four sets of:
Back Squat x 10 reps @ 75%
Rest as needed
Primary Conditioning Session
Seven rounds for time of:
200 Meter Run (Assault Runner if Possible)
6 Burpee Box Overs (48″/36″)*
7 Bar Muscle-Ups
*You may use your hands on Burpee Box Overs. Be safe, if its to risky to set up perform 10 Burpee Box Jump Overs (24″/20″).
Your goal is to complete the workout in less than 21 minutes. Compare to August 22, 2018, where you performed these movements as a 21 minute EMOM.
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:
Single-Leg Glute Bridge x 10 reps each leg
Rest as needed
B.
Three sets of:
Dimmel Deadlift x 8 reps @ 2111
Rest as needed
Running Endurance Option
Run 800 Meters @ 70-80% of 1-Mile PR Pace
Rest until fully recovered, and then…
For time:
Run 1 Mile
Compare results with August 15, 2018.
Followed by…
Run 1 Mile @ 60-70% effort
Rowing Endurance Option
Row 1000 Meters @ 70-80 effort
Rest until fully recovered, and then…
For time:
Row 2000 Meters
Compare results with August 15, 2018.
Followed by…
Row 2000 Meters @ 60-70% effort
A) Done
B) 100kg
C) dB press 22.5kg
D)35kg
E)60kg
PC) Done in 15mins with pull Ups instead of muscle ups
A.
Pause Deadlifs @325 (please stop this. Thanks)
C & D: skipped
E.
Back Squats: @315 (7/8/8/7 reps) first time back squatting in a few weeks and it sure felt like it.
Primary Conditioning
Did Saturday’s workout
A. 100 Cal Bike – 5:42
B. Grace – 2:43
C. 1k Row – 3:32.6
D. Skinny Isabel – 2:52
E. 400 Run+ Max Thrusters – 1:41+38 reps
A. Done
B. DL at 136kg
C. DB press 25kg
D. French empty bar
Skipped squats cause knee hurts ?
PC : 18:10, all BMU unbroken
Yea this gets a major asterisk next to it since you did it fresh
Hahaha let me know how fresh you feel after those deads and squats.
Heard this is gonna be the first workout of the showdown so make sure you do it 4-5 more times before then!
Screw those pause deadlifts. Worse movement ever invented.
Dude the backsquats @75% ? I welcome the pause deads compared to them squats that may take your life !
Yea I did not get 10 reps each set. ??
Strength
A. Done
B. 130 / 150kg x 3
C. 30kg
D. 30 / 32.5 / 35kg
E. 130 / 150kg x 3 – 4 minute recovery is OK right????
Yup! 3-4 minutes is ideal!
Deads @355
Squats @355 – these took a piece of my soul boys
PCS – 17:48
A. Done
B. Pause deads @140
C. Single arm db presses @25
D. Barbell French presses @25
B) Deadlift 325, no belt, used straps instead of mid grip.
C) 45 lbs
D) 65-75-75
E) 275 (65%, high rep loading is taking a bit to get back in terms of knee/calf but getting there)
Conditioning
17:27, not sure how accurate my 200m is, I don’t feel like I’m as slow as I was haha! But box overs as RX and all UB on Bar MU.
A) Done.
B) Deadlifts at 115KG (65%).
C) 8kg DB – 10kg DB – 12.5kg DB
D) 17kg – 22kg – 22kg
E) Squats at 107.5KG (75%) – These were nasty. But enjoyable.
Primary Conditioning.
Time Capped the session at 21 minutes due to a class. Also scaled the Muscle-ups from 7 to 3 as I’ve only just recently got Bar Muscle ups. However made sure to get them unbroken.
21minutes = 6 rounds @ 200m run, 10 Burpee box jump overs 30″ and 3 bar muscle ups.
No extra sessions today.
Good to see you stringing those bar muscle-ups together! Keep up the good work!
PM Session
A. Done
B. 255#
I was trying to target my hamstrings more, will post a video to see what you think Tino.
C. 55#
D. Skip
E. Skip
Primary conditioning
18:11.
48”
Bar MU UB
Easier and better than last time!
Thanks coach
Nice work on the conditioning Bryan!
Thanks coach! Took a little weightlifting break this week. I’ll be back full force on Friday
PM Session: Three sets of: Back Squat x 6 reps @ 75% – All sets @ 275 (76%) Rest 2 minutes Eight sets of: Run 800 Meters @ 85% of 1-Mile PR Pace (on air runner) Rest 2 minutes I’m finding that my splits on the air runner for these conditioning pieces are highly dependent on when I do them. The earlier I do these in the week, the better I perform (no surprise there, really). But today was especially challenging. Maybe due to my morning session and the heat in the gym. But it was a struggle for sure.… Read more »
Time of day and whether these are your first or second session along with the volume of week will have a huge effect. I’m not sure whats best for you and your priorities but if you want more guidance as to when you should do them Invictus Athlete + may be a good option. If you’re interested please email info@invictusathlete.com
Ps:
A. Done
B. 205
C. 30/30/35
D. DND
E. 200
Pc:
19:14
With 10 bbjo 20”, mu 4/3
Primary strength
A) done at 280 these get so nasty
B) used 60lbs
C) 65lbs
D) 265 this got nasty also haha wow
Strength accessory
A) done at 65lbs
B) done at 280
All the lifting today! But it was fun, kicked my butt, good day today!
Good afternoon.
Primary strength session
A. Done
B. 290 (65%) touch and go with straps
I needed 5 minutes between sets to catch my breath and stop shaking.
Did I go too hard or is it exactly the way this part was intended to be?
C. Done with 70 lb barbell (missing heavier dumbells)
D. Done with 70 lb
E. 275 lb. Tough but nothing compared to deadlifts.
Primary conditioning session
19:09
Strength accessory option
A. Done
B. Ran out of time. (No more than 3 hours training)
Did you not see the note below to reset on the deadlifts? They should be hard, don’t forget to breathe!!
I had already done them when I saw the note. Bad for me ??
I’ll forgive you
AM Session
Class WOD
3 rounds, all for time
5 Power Cleans (135)
8 Push Press
5 Power Cleans
8 Push Jerk
5 Power Cleans
8 Split Jerks
Rest 2 min
1 2:51 (dunno why this was so slow)
2 1:30
3 2:00
Strength and Conditioning later today.
Feeling better? Why so much conditioning???
Yes feeling better. Had some body work done yesterday and I feel much more mobile today. Just been sleeping and eating for the past few days so trying to get a little extra for taking so much rest. This WOD looked fun. It’s been a while since I took class. Figured I would go hard today in order to earn some more rest tomorrow, that’s all! Bad idea?
B. 200# deadlift x 8 reps each set
C. 45#/50s x 2 sets
D. 43/48# x 2 sets
E. 200# x 3 sets.
Feeling fine. Just doing the work.
I don’t like the word “fine”. You’ve been crushing it and seeing lots of progress. You’re doing more than “fine”
– deadlift 4×10 @ 345 lbs
– squat 4×10 @ 287 lbs
– 1 arm strict press done
– condo : only the time for 5 rounds in 12’11. 7 rounds under 17′ for sure. MU unbroken. No pause.
Nice work Adrien!
Tino, deadlift was horrible. Is it normal? Ahah
No apology for making you work hard
A. Done
B. 225/245/265/285 stay lighter on these an focus on the pause
C. 50# db
D. 75#
E. 4×10 @ 302#
Primary condo-23:43
Did 38” bbjo & all sets of bar mu unbroken!
Strength :
A) done
B) 4×10 @130
C) 3×8 @25
D) 3×10 @34
E) 3×10 1×8-3 @128
Sao:
A) 40kg
B) 120/130/130
Deadlifts are supposed to be touch and go or drop and go? Can I use straps?
Reset on the floor and don’t drop from the top, the eccentric is just as important as the concentric . You can use straps.
Holy wow ??
??
??
. I’ve been doing these TNG (no straps don’t have them) this whole cycle. No wonder I had to drop percentages once we got to the 10x ?