Primary Training Session
A.
Handstand Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Two sets of:
Strict Ring Muscle-Ups x Max Unbroken Reps
50-Foot Handstand Walk
Ring Muscle-Ups x Max Unbroken Reps
50-Foot Handstand Walk
Rest 2 Minutes
C.
Four sets of:
3-Position Snatch @ 70-75% of 1-RM Snatch
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Loading is not the primary goal – feeling positions should be your priority.
D.
Three sets for times of:
400 Meter Run
30 Wall Ball Shots (30/20 lbs)
20 Toes-to-Bar
10 Devil’s Presses (50/35 lb DBs)
Rest 3 minutes
E.
One set of:
100 Banded Tricep Extensions
Make them fast and minimal breaks.
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.
Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent-Over Row (Heavy)
5 Stationary Dips
You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.
When the running clock reaches 10:00…
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
Dumbbell Bench-Press x Max Reps (If you hit 25+ then its to light)
Rest 90 seconds
C.
Every 6 minutes, for 30 minutes (5 sets) for times:
15/10 Calorie Assault Bike
50-Foot Bear Hug Sandbag Carry (150/100 lbs)
5 Sandbag Cleans Over Shoulder
50-Foot Bear Hug Sandbag Carry
15/10 Calorie Assault Bike
Assault Bike Conditioning Option
Ten sets for max calories of:
30 seconds of Assault Bike
Rest 30 seconds
At the 10-minute mark, rest two minutes then repeat for a total of THREE sets. This piece will take a total of 34 minutes.
Aerobic Capacity Accessory Option
Every 3 minutes, for 36 minutes (6 sets):
25/18 Calorie Bike Erg or 20/15 Calorie Ski-Erg or Assault Bike
300/250 Meter Row
Max Reps of Alternating Dumbbell Snatches (50/35 lb DBs) in remaining time
Rest 3 minutes and repeat for a total of SIX sets.
Hit these sets hard, you have 3 minutes of rest and you should need all 3. 🙂
Am: played with Ramp, fairly unsuccessfully Strict muscle ups 7-5, mu 7-6. Hsw were not too good today… Snatches: 95-95-100-105 Aerobic capacity option instead of primary: did with 18 calories on the assault bike!! Only later did I notice that it was 18 on bike erg and 15 on assault. All bikes below 1 min(!!!!), first 4 sets around 45 sec. This is crazy for me, I was keeping 80 rpm for first 10 cal, then around 77 for the rest. I think it’s all due to altitude, the bike goes faster… Rows about 1:05. Unfortunately, those dont go faster… Read more »
The thin air will make the wheels turn faster but still a solid push from you! Nice work!
A. Skip
B. Round1: 3 strict , 6 kip | Round2: 1 strict , 6kip
C. 155/155/160/160 felt smooth
D. 5:17 / 5:15 / 6:16 🙁 RX. Wall balls 20/10. DPress UNbroken until last rd then they fell apart, grip ?
E. Done
-Strongman-
A. Row (75# DB) / dip (32#)
That last set got you! Still a good push today!
A. Done
B. Did it but with MU progression
C. @95
D. Done around 5:55-6:30 a round
E. Done
— Romwod
— bouldering for the first time ?????
Are you still doing your jujitsu?
Yessss! I just took last night off!
A) practiced standing in place, longest was :21
B) strict mu 4/3, mu 6/7
C) 140
D) 5:27, 5:25, 5:30 assault runner
E) done
Assault bike conditioning: 305 cal
Looks like two good sessions of work!
PM Session: Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 3 reps @ 65% – 205 *Set 2 – 2 reps @ 70% – 225 *Set 3 – 2 reps @ 75% – 235 *Set 4 – 1 rep @ 80% – 255 *Set 5 – 1 rep @ 85% – 275 Ten rounds for time of: 30 Double Unders 15 Wall Ball Shots (30/20 lbs) Time = 12:17 Everything unbroken – but things just moved slow. First round was done at 1:00 so I knew doing this in 10:00 was going to be pretty… Read more »
Speed up those transitions and you’ll be closer to 10! That’ll compensate for being a little shorter 🙂
AM
SAO
A. 170lb Bent Over Row. Unweighted Stationary Dips
Aerobic Capacity Accessory Option
7, 9, 8, 10, 8, 10 snatches
Got off the bike sub 1:15 each time, major improvement
PM.
A. HS Play: I did HS Walk, 200′ UB. Single Arm Handstand practice, some freestanding march. Helped my training buddies out with their gymnastics a bit.
Strict MU: 7-4, 6-3. 50′ HS walk always UB
B. 170lb. One failed complex, but still 4 completed sets.
C. 5:30, 5:25, 6:00
400m Run 1:58, 1:50, 1:55. WB 20/10. T2B and DP UB.
D. Done
Could you have pushed those wall balls and went for 30?
Am session
20x250m Row from yesterday as i only had access to a normal gym in the morning because i am back to the UK for my studies and had to be at the university.
1/39-1.44 pace intervals took 51-53 seconds
PM session
A. Done
B. Done
Still need a lot of work on both A and B
C. Done at 63 kg 75%
D. 4.49. 4.50 5.05 with 50LB and 20LB wall ball because my gym only has 20LB. Those devils presses where a little heavy for me but decided to stick with the weight.
E. Done
Nice work getting these two sessions in! Please post some video of your gymnastics to the Invictus Athlete Facebook page and tag Travis our gymnastics coach. We would be more than happy to take a look and help!
A. Walked around cones
B. 3-1 did both strict my bad
3-5
C. 60 kg (55%)
D.4:57 – 15 kg devil press
5:07 – 2x20kg dp
5:26 – 2×22.5kg dp
First round ub, then broke t2b 10/5/5
Run under 2 min
E. Done
B. 185 across
C. 5:14/5:18/5:46 stayed UB on WBs. TTB 12/8 all
Good job getting this in! Are you working at a gym? Bought a place?
Not yet. I have a few gyms in mind just want to find the right fit for me and that has best opportunity for PT. I have a place right in Hollywood right now
Nice! Wishing you all the best. Once your settled you need to make a trip down to SD.
AM Session: Every 2 minutes, for 20 minutes (10 sets): Clean x 1 rep *Set 1 = 2 reps @ 70% – 205 *Set 2 = 1 rep @ 75% – 215 *Set 3 = 1 rep @ 80% – 230 *Set 4 = 1 rep @ 85% – 245 *Set 5 = 1 rep @ 88% – 250 *Set 6 = 1 rep @ 91% – 260 *Set 7 = 1 rep @ 94% – 270f (wasnt focused) *Set 8 = 1 rep @ 97% – 270 *Set 9 = 1 rep @ 99% or more – 280f *Set… Read more »
After a couple weeks off it may have been better to just work up to a heavy single instead of trying to max. Nonetheless still a solid session to start your day!
Did the bike ski thing from yesterday again as a warmup
A) Done
B) Done(ish) – did 1.1.1 each set of sMU since I still cant really string them together without having a small kip, and did 10 kipping each set
C) 175
D) 4:45/4:37/4:45 on the air runner
E) Done
Strongman
B) Done, 135# on the small sled on rubber, 18/16/16 db bench with 55s
Would you like to see some of the nose breathing pieces as part of your warmup for Open events or qualifiers?
Let’s see some video of those strict muscleups. Please tag Travis on them.
Definitely – when you guys don’t program them I typically just make one up that incorporates some of the movements for the day
?
Where did you push the pace in the conditioning? Theres no way I could keep up today!
I think my runs were 1:40-1:42, wb and ttb took about 1:50-2:00 combined, then the devils press was just a grind
8 am
A. Bike
367 cal
123-122-122
11 am
A.
Done
B.
5+10 MU ( 5 little kipping)
5+8
C.
70 kg
D.
5’05”—5’15”—5’30”
All unbroken
E.
Done
#openready