September 25, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation
Warm-Up for Hinging Movements

A.
Ten sets of:
Overhead Strict Press x 2-3 reps
(all sets between 85-90%)
Rest 2 minutes between sets.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C.
Four rounds for time of:
10 Bar Muscle Ups
15 Kipping Handstand Push-Ups*
20 Single-Arm Hang Dumbbell to Overhead (50/35 lbs – 10 left, then 10 right)

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Rest 5 minutes, and then. . .

D.
Against a 20-minute running clock…
120/85 Calorie Row
1-Mile Run

In the remaining time. . .

Complete as many rounds and reps as possible of:
12 Toes-to-Bar
6 Dumbbell Thrusters (50/35 lb DBs)

E.
Three sets of:
30 second Wall Sit
(Add load to front rack if needed)
30 seconds Front Racked Reverse Lunge (24/16 kg)
30 second Wall Sit
(Add load to front rack if needed)
30 seconds Alternating Jumping Lunges
(unloaded)
Rest 90 seconds

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.

Gymnastics Accessory Option

online pharmacy tamiflu over the counter with best prices today in the USA

Every minute, on the minute, for 5 minutes for max reps:
20 seconds of Muscle-Ups

When the running clock reaches 8:00…

Every minute, on the minute, for 5 minutes for max reps:
20 seconds of Strict Pull-Ups

Compare results to August 14, 2019

online pharmacy bactrim online with best prices today in the USA

.

Running Endurance Option
For times:
Run 1600 Meters @ 85% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 95% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile Pace

Rowing Endurance Option
Four sets for times of:
Row 1750 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.

Subscribe
Notify me of
guest
28 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Grant Belrose
Grant Belrose
September 25, 2019 2:17 pm

Strict Press
Done at 160

Skipped deadlifts
Big comp on Saturday with lots of deadlifts

Conditioning:
9:54 with Kipping hspu
BMU 10/10/6-4/6-4

6:40 Row

Ran more than a mile on accident, but come in at 8 mins.
Soon as I came in both quads starting cramping very bad in my VMO on both legs, pretty positive it was how I had my knee sleeves. Soon is I moved them it got immediately better lol. Anyways by the time I got situated I only got 3 rounds in.

I’ll workout with the class later to make up for it ??

tino
tino
September 25, 2019 4:08 pm
Reply to  Grant Belrose

Comp this weekend or last?

Get on that hydration! Electrolytes and add extra salt to your food!

Grant Belrose
Grant Belrose
September 25, 2019 4:13 pm
Reply to  tino

comp this saturday!

tino
tino
September 25, 2019 5:32 pm
Reply to  Grant Belrose

Indy?

Grant Belrose
Grant Belrose
September 25, 2019 8:16 pm
Reply to  tino

Naw the whole comp is pairs. Doing M/M, it’s a pretty big one though

tino
tino
September 26, 2019 3:39 am
Reply to  Grant Belrose

Either way make sure you win:)

Keep me posted on how things go!

Grant Belrose
Grant Belrose
September 26, 2019 9:28 am
Reply to  tino

Will do!

Koen Knarren
Koen Knarren
September 25, 2019 2:07 pm

Pts.
A. 10 sets @ 56kg 3 reps
B. Set 1 @85kg
Set 2 @ 100kg
Set 3 @115kg
Set 4 @ 130kg
Set 5 @ 145kg
C. 18:39 ran into some trouble on the kipping hspu. Not practiced kipping in so long with all. The strict practice and my shoulders had to do a lott of work today.
D: rowed 120cal did 2 miles on the echo bike (around 6min) and 4 rounds ttb and db thrusters.
E. Done feel rhe burn!

tino
tino
September 25, 2019 4:07 pm
Reply to  Koen Knarren

Let’s see some video of your kipping to see if we can help

Also tagged you on Facebook

Petr Krejci
Petr Krejci
September 25, 2019 1:30 pm

Tweaked my back little on the cleans yesterday. Will adjust training little.
A. 2 x 80kg
B. skipped
C. did 10 strict hspu and 15 cal bike instead of the hang dumbbell to oh
12:54
D. did 10 walking lunges with 2 x 24kg farmers carry and 25 foot handstand walk
row 6:00
run 8:14 (my pb around the gym is 7min lot of stopping and turning)
5 + 5 lunges
E. done

pm gymnastics
mu 4-3-2-3-2 (these were strictish, not kipping but still bit of knee movement)
pull ups 9-7-7-6-6
improved on both

tino
tino
September 25, 2019 1:54 pm
Reply to  Petr Krejci

Oh no!! Please take it easy the rest of the week so as to feel good going into next weeks retests! Keep me posted and let me know if there’s anything I can do to help.

Petr Krejci
Petr Krejci
September 25, 2019 1:59 pm
Reply to  tino

Thanks Tino I’ll take it easy for rest of the week and see how it feels next week ?. There is plenty of upper body and bike workouts to keep me busy

Katelyn Zobel
Katelyn Zobel
September 25, 2019 11:02 am

A.all sets @100lbs
B. @145,185,205,235,245
C. Skipped the muscle ups ? and 6hspu—5min
D. Killed me! I am so unconditioned RN got 3rounds after the run
E. Skipped to go to the chiropractor ?
Won’t have anytime for anything later but am pretty sore so I m good with that!

tino
tino
September 25, 2019 12:12 pm
Reply to  Katelyn Zobel

Great to see you back on track. Your conditioning will be back in no time! Keep up the good work!

Alexandra Kolla
Alexandra Kolla
September 25, 2019 10:39 am

Two things I found out today: I’m really slow at single arm dumbell clean and jerk (but pretty fast at single arm snatches) and I’m really slow at kipping hspu (but relatively fast at strict). Am session: Bike from yesterday, with the down ups and row every 4 min. Took me 35:32 (so into the 9th round if every 4 min) PM session: Strict press at 100-105 lbs Deadlifts: 155-185-225-255-270 lbs Conditioning: first part I did with kipping hspu cause I’m trying to get faster at those. I also did it with hang clean and jerk for 3 rounds, and… Read more »

tino
tino
September 25, 2019 11:17 am

Productive days work Alexandra! Lots of good learning. Great to see you back training consistently!

Tom Watson
Tom Watson
September 25, 2019 9:55 am

A. 7 sets of 3 @ 75kg then 3 sets of 2 @same.
B. 120,140,160,180,200
C. 11m59s
D. 3 rounds + 6 TTB
E. Done

Brendan Caslin
Brendan Caslin
September 25, 2019 7:41 am

A) 2×3 at 165, 3×3 at 170, 5×3 at 175
B) 235/285/315/350/375
C) 10:10 – ub bmu, shspu were 6/4 (these were tough after the pressing)
D) Row was 5:53, mile on the air runner was 7:46, 5+8
E) Done, unweighted wall sits

tino
tino
September 25, 2019 11:13 am
Reply to  Brendan Caslin

You were moving today! Engine is on point! When do they send out invites for the qualifiers you just did?

Brendan Caslin
Brendan Caslin
September 25, 2019 11:45 am
Reply to  tino

They sent out the first round yesterday, but I think 7/30 would have to decline for me to make it so not really holding out much hope, but we’ll see how it shakes out.

Michele Gabba
Michele Gabba
September 25, 2019 3:29 am

9:30 am
Wod LB Milano
2 R. F. T.
10 Front Squat 60 kg
50 D. U.
10 Shoulder To Overheads
50 D. U.
10 Clusters
50 D. U.
Time 7:54

11 am
10 set 2 STO 70 kg

Wod 2
Amanda
3:35
9-7-5 MU
5/4-5/3-5 Power Snatch

1 miglio run slow 8:55

In the afternoon
Wod 3
Amrap 9 Min
3-3-3…6-6-6-….9-9.9
WB 9 kg
Ttb
DB Box step over 22.5 kg
Whit vest

tino
tino
September 25, 2019 5:19 am
Reply to  Michele Gabba

Fun workouts! Are you happy with how they went?

Michele Gabba
Michele Gabba
September 25, 2019 5:38 am
Reply to  tino

yes a lot but in the box it is all easier

tino
tino
September 25, 2019 5:49 am
Reply to  Michele Gabba

Just make sure you push the pace and experiment so that when the comp comes you know where and when to push.

Koen Knarren
Koen Knarren
September 25, 2019 2:43 am

morning session
rowing option
10sets 600m row 60 sec rest
times:
2:34-2:27-2:29-2:29-2:28-2:29-2:24-2:27-2:20-2:19
Heart rate:
150-144-155-154-157-156-168-152-150-156
HR after rest:
80-102-121-111-110-115-129-126-128

tino
tino
September 25, 2019 5:18 am
Reply to  Koen Knarren

Pushed the pace a little more on these last 3 sets. Are you feeling the benefit of having visual feedback on your hear rate? Is it helping you pace better?

Koen Knarren
Koen Knarren
September 25, 2019 10:15 am
Reply to  tino

Heart rate helps a lot.
Helps me keep calm and like you said pace much better. The feedback during these i use in my other workouts.
Its also helpful seeing this and comparing it to how im feeling during the workout and if that matches what my heart rate is doing.

tino
tino
September 25, 2019 10:51 am
Reply to  Koen Knarren

Good to hear dude. I’m glad its making you more aware of where you can push and where you need to back off. Keep up the good work!

Scroll to Top