A.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B.
Five sets of:
Muscle Snatch x 1 rep
Rest 30 seconds
Stationary Dips x 15-20 reps
Rest 30 seconds

C.
Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds

Results:

A) 225x5/255x3/295x1/270x5x2/260x5x2

B) 115/135/145/155/160(F) + 20 Strict Dips per Set

C) SN Pull @ 250 + 20 T2B (no GHD) 

*Feel pretty fried after the last 3 days, excited to see my progress after this 8 week cycle 

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents

B.
Six sets of:
Hang Clean + Push Press + Jerk
Rest 2 minutes

C.
Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

Results:

A) Did 3 sets of 2 Strict Muscle-Ups + 20 Seconds L-Sit on Rings - Im terrible at L-Sits

B) 205/215/225/235(missed-PP)/230/235(missed-PP again)* Tied a PR push-press tho

C) 

Set 1: 5:22 - felt really good about everything, UB dus and KB swings

Set 2: 6:26 - absolutely imploded on kb swings horribly broken and shitty mental toughness, great workout to test that. 

Invictus Blog 

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

B.
Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%

C.
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps

D.
Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

Results:

A) 265x5/295x3/325x1/295x3x4

B) Completed @ 190

C) Completed at 265/15 Strict HSPU x 3 sets

D) 32-14/32-13/27-12

A) Work to a Quick Heavy Deadlift

B) EMOM x 8
4x Deadlifts @ 315
6 Burpees

C) EMOM x 6
4 Muscle-Ups
5 Muscle-Ups
....
8 Muscle -Ups

D) 5x5 Front Squats

Results:

A) 315/365/405/425/465(PR)

B) Completed

C) Completed

D) 225/245/255/260/245

Light Conditioning:

3 Rounds
400m Run
21 GHD Sit-ups
7 Muscle Ups

Results: 
9:25 

A) Interval Work
5 Sets; 90 Sec Rest
12 C2B
12 Box Jumps
6 TnG Power Snatches

B) Every 2 Minutes x 10 Minutes
3 TnG Power Cleans @ 225 + 8 Hspu

C) Pause Front Squat x 1

Results:

A) Complete
Set 1: 1:10@165
Set 2: 1:13@155
Set 3: 1:16@135
Set 4: 1:08@135
Set 5: 1:06@135

B) Completed

C) 225/245/255x1x3

Strength

A) Every 2 Minutes 5 TnG Deadlifts x 20 Minutes

B) HBBS x5/x3/x1/x5/x10

C1) Strict Press 5x5

C2) 10 Strict Pull Ups

Results:

A) 225/245/275/295/315/335/355/315/325/335

B) 275x5/325x3/340x1/295x5/255x10

C1) 95/115/135x5x3

C2) Complete

20 Minute Capacity Test

"Sage"
20 Minute AMRAP
20 Thrusters @ 135
20 Pull Ups
20 Burpees

Results:

4 Rounds + 1 - Finished the burpees with like 40 secs left and just bitched out and didnt finish strong. Only thing I was not proud of this workout. First time ever doing this workout, the thrusters slowed me down real fast but happy with it overall. Last few workouts have been humbling. Steve Howell has been kicking my ass lately gotta step my game up

Strength:

A) Work to a Heavy Double CGBP

B) EMOMx10
Power Snatch x 2

C) EMOMx10
Power Clean x 2

D) 21-15-9
Deadlift @ 315
Box Jump @ 30 inches

E) 8x3 Box Squat w/Red Bands @ 185

Results:

A) 225/235/245/255/245/235/225

B) 165/175/185/195/200/200/200/200/185/185

C) 205/225/225/235/235/240/240/245/245/250x1

D) 7:13..... so bad im mildly embarrassed to put it on the blog

E) Completed 

Strength:

A) Snatch
2x3 @ 185
3x2 @ 205
5x1 @ 225

B) Clean + Jerk
5x1 @ 255

C) Front Squat
2x2 @ 265
3x1 @ 280

Results:

A) Complete - No Misses

B) Complete - No Misses

C) Complete 

Strength:

A) 5x5 HBBS

B) 5x3 Front Squat

C) 5x3 Press

Conditioning:

30 Squat Clean to Overhead

Results:

A) 255/275/295x5x3

B) 255x3x2/275x3x3

C) 115/135/145/155/135

Conditioning:

5:54 - didnt try to push the pace just tried to keep a steady rythem

Great weekend at the Invictus Athlete Camp, took a lot away from all the coaches and set a couple PRs doing it

Here are the results and Events from all 3 days of the camp

1) Work to a Heavy Front Squat Single

2) Max Reps HBBS @ Heavy Front Squat Single Weight

3) In teams of 2
400m Run
3 Rounds
5 C+J @ 185 (Alternate every 5 w/partner)
400m Run

4) Jackie
1000m Row
50 Thrusters @ 45lbs
30 Pull Ups

5) Work to a Heavy Snatch Single

6) 6 Minute AMRAP
12 Kb@70lbs
12 Box Jumps
12 Burpees

7) Work to a Heavy Clean and Jerk

8) "Cycling"
6 Cleans @ 195
6 Muscle Ups
6 Snatches @ 145
6 Muscle Ups
30 Shoulder to Overhead @ 95
6 Muscle Ups

9) Semi-Diane Ladder
1 Deadlift @ 275 / 1 HSPU
2 Deadlifs @ 275 / 2 HSPU
..............................
10 Deadlifts @ 275 / 10 HSPU

Results: 

1) 315 PR

2) 5 Reps (PR in the HBBS) 

3) 5:24 w/Steve Howell

4) 5:54 PR

5) 245 - Missed 255 pretty close and hopefully will get it soon

6) 4 Rounds - should have pushed harder on burpees

7) 285 PR

8) 3:48

9) Completed round 9

*Being able to watch and compete with some of the top guys around or regional was a great experience, I saw where I needed to improve for the coming months and hopefully ill be prepared as ever going into this years regionals 

Strength:

A) 6x 3-Position Snatch (Hi - Low)

B) 5x3 Snatch Drop

C1) 5x3 Clean Pulls

C2) 10 Strict HSPU

Results: 

A) 190x3x3/195x3/200x3/205x3

B) 175/185/195/185/185

C1) 5x3@295

C2) Complete

*Didnt have a ton of time to get alot of work in but not a terrible day felt like I got some good technique work in. Limited by the equipment I have for conditioning but hopefully will get a couple good ones in at the Invictus Camp this weekend. 

Strength:

A) 7x1 Snatch

B) 7x2 Power Clean + Clean

C) 5x3 Push Press

D) 5x2 Front Squat

Conditioning:
1 Muscle-Ups + 9 Dips
1 Muscle -Ups + 8 Dips
1 Muscle - Ups + 7 Dips
......
1 Muscle - Up

Results:

Strength:

A) 220/230/230/235/235/240/240

B) 245/245/250/250/255/255/260

C) 175/185/195/205/215

D) 255/275/285/285/285x1

Conditioning:

3:49