October 5, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
StrongFit T-Spine Opener

Followed by…

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

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps

B.
Three sets of:
Hang Snatch x 2 reps @ 75-80%
Rest as needed

Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.

C.
Three sets of:
Snatch x 1 rep @ 85%
Rest as needed

D.
This is a re-test from August 9, 2019…please be sure to review your results and set a meaningful goal before you tackle this today.

“Confidence”
For max load, in 3 minutes:
5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.

Pick a load that you are confident you can hit for 5/6 reps. This is a test of your understanding of your current abilities. Good athletes have confidence in themselves and their abilities, but are realistic and self-aware so that they can prepare effective game plans. You don’t want to underestimate your abilities and leave yourself with only the option of a mediocre performance, but you also don’t want to overestimate your abilities and fail to make five lifts. Find the balance, and be confident in your decision.

When the running clock hits 5:00…

E.
“Groundhog Day”
I.
For time:
Row 500 Meters
10 Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups

Time Cap = 4:00

When the running clock reaches 4:00…

II.
For time:
Row 750 Meters
20 Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

Time Cap = 6:00

When the running clock reaches 10:00…

III.
For time:
Row 1000 Meters
30 Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups

Time Cap = 8:00

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.
Every 3 minutes, for 12 minutes (4 sets):
8-10 Glute Ham Raises
10-12 Goblet Squats @ 30X1

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Toes-to-Bar x 8-10 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

Running Endurance Option
For time:
Run 5k

Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets.

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Sean Carey
Sean Carey
October 6, 2019 8:57 am

Confidence 105 (4 out of 6) (previous 102.5 – 5 out of 6)
Still happy with the performce… Cheekly tried it again and got the same score ?

Groundhog Day
New
I. 2:34
II. 5:29
III. 7:24

Previous
I. 2:51
II. 5:58
III. 8:00

????

Lucas Dozzi
Lucas Dozzi
October 5, 2019 3:02 pm

Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 80% – 255 *Set 2 – 3 reps @ 85% – 275 *Set 3 – 1 rep @ 90% – 305 *Set 4 – 5 reps @ 85% – 275 *Set 5 – 3 reps @ 90% – 305 *Set 6 – 1 rep @ 95% – 325 Rest 2 minutes between sets. This is a decent amount lower than the prescribed percentages. Tried to train yesterday and the dead stop front squats completely lit my back up. Guess I wasn’t recovered from Tuesday/Wednesday.… Read more »

tino
tino
October 5, 2019 6:41 pm
Reply to  Lucas Dozzi

You trained hard Monday to Wednesday so not surprised you felt a little more tired than normal. Glad you took that extra day and hit today’s work hard. Nice job!

Royal Addis
Royal Addis
October 5, 2019 1:33 pm

A. Done
B. HSnatch x2 155/155(f)/155
C. Snatch @175/175/175
D. 925. 5×5 @185 no misses, every 40s. Should have tried 190 or 192.5
E. Skip for strength work

Accessory
A. Done kB @54#
B. Done kb @72# carries
C. Back reverse lunge 3×8 @185

tino
tino
October 5, 2019 6:38 pm
Reply to  Royal Addis

205 next time 🙂

Alexandra Kolla
Alexandra Kolla
October 5, 2019 11:21 am

Hang snatches: 110 Snatches:115-122.5- 115 (missed the second one at 122.5 and dropped down) Confidence: I was missing 122.5 snatches earlier so I was a little nervous aiming for 120. Last time I did this was for wodapalooza qualifiers last year with team, and I hit 122 lbs 5 times in 3 mins (but I think I missed 2, since it didnt matter how many misses there were). I am 5-10 lbs lighter than I was then, and decided to go for 120 regardless. (90% of max) ended up hitting 5/5 in 1min 40 sec with no problem!! So I… Read more »

tino
tino
October 5, 2019 1:27 pm

Great work hitting those snatches at 120lb!!

…and we’re all about equal rights when it comes to rowing 🙂

Lindsay Siolka
Lindsay Siolka
October 5, 2019 11:09 am

Snatch warm up done.
Hang Snatches at 155, 160, 165
Snatches at 170, 175, 180.

Groundhog Day: 3:05, 5:10, 8:15

PRs on the first two sets by :05 and :30+ seconds. UB sets of C2Bs on the 10s, 20s and 10-12-8 on the final set. Didn’t get to the third round last time. Really happy with my steady and consistent BBJOs

Accessory work done.

Just noticed there was an 8:00 time cap, missed that, was about 7-8 C2Bs off. Probably could’ve tightened my sets up to get under. Goals for next time!

tino
tino
October 5, 2019 1:25 pm
Reply to  Lindsay Siolka

Yes! Yes! Yes!

Theodoros Georgiou
Theodoros Georgiou
October 5, 2019 10:27 am

Hi Tino, i will start posting here from today, until know i just wrote everything in a note book but it is easier to go back and find workouts here. There are many times where i have to scale the workout due to weight or a movement that i don’t have the skill to perform yet. A. Done with very light weight B. At 80% 68KG C. At 85% 72KG D. At 70 KG missed one E1 3.00 E2 5.20 E3 10 burned out on this one was going very slow on the burpees Afternoon 5k run didn’t go for… Read more »

tino
tino
October 5, 2019 11:15 am

Thanks for posting. We also offer SugarWOD for the same cost. If you like tracking its the best way to go. It also has a bunch of other cool features

Theodoros Georgiou
Theodoros Georgiou
October 5, 2019 2:53 pm
Reply to  tino

Ok Tino thanks!

Alexandra Kolla
Alexandra Kolla
October 5, 2019 10:20 am

General question so I find something to whine about: why do men and women row the same meters in the same time cap????

tino
tino
October 5, 2019 11:05 am

Yes

Alexandra Kolla
Alexandra Kolla
October 5, 2019 11:22 am
Reply to  tino

Lol tino ?? I know we have to row the same, I was just asking whyyyyy

Brendan Caslin
Brendan Caslin
October 5, 2019 9:56 am

A) Done
B) 185
C) 205
D) 4/6 at 215, weird snatch day, 205 felt better than ever in part C, then I felt like I’d never snatched before at 215. Was 4/6 at 225 last time.
E) 2:23/4:09/6:23 – 1,5,10 seconds faster than last time
SAO
A) Done

tino
tino
October 5, 2019 11:06 am
Reply to  Brendan Caslin

every second counts!

Koen Knarren
Koen Knarren
October 5, 2019 3:59 am

A. Done.
B. Done @ 60-65kg
C. Done @ 65-70kg
D. 5 snatches made at 70kg. No miss.
Last time 65kg. 1 miss.
E1. 3:03
E2. Timecap+8
E3. Timecap+38

Added part a from strength accesory
Set 4
8 glute ham raises
12 goblet squats @ 20kg

tino
tino
October 5, 2019 5:30 am
Reply to  Koen Knarren

Awesome work hitting those snatches at 70kg with no misses!!

Did you PR E too?

Koen Knarren
Koen Knarren
October 5, 2019 9:59 am
Reply to  tino

No, scaled it last time.
This time rx, but got no rest after set 2 so maybe scaling was better.

Michele Gabba
Michele Gabba
October 5, 2019 1:23 am

A.
25-30-40 kg
50-55-60 kg
B.
60-65-70 kg
C.
82.5 kg
D.
4 snatch 87.5 kg (2 no rep) agosto 85 kg
I. 2’46” 10 C2b ( 2’52”)
II. 4’55” 20 C2b (4’30” 12-8)
III. 7’49” 18-7-5 C2b ( 8’02” 18-8-3-1)

“The Power Gymnast”
90” A Bike 41 cal (agosto 38)

30 m HSWalk 4’02” ( 3’54”)

In the afternoon running

tino
tino
October 5, 2019 2:57 am
Reply to  Michele Gabba

Mixed bag of results but still pretty damn good considering the Comp last weekend!

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