Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy!

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

Every 2 minutes, for 6 minutes (3 sets):
4-Stop Halting Snatch Deadlift x 1 rep @ 95-100% of 1-RM Snatch
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

For time:
30/20 Calorie Assault Bike
20 Chest-to-Bar Pull-Ups
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30/20 Calorie Assault Bike

Four sets of:
Single-Arm Dumbbell Press x 8-10 reps per side @ 21X1
Rest 45 seconds
Chinese Rows with Dumbbells x 12 reps @ 21X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds

  • Dijar Ismail

    Early morning today 😴
    A – 135/145/155/145/155/165
    5kg up from last week
    B – Done 90kg blame the morning body
    C – 100-110kg
    D – 6:15 with 9kg ball
    E – Done

  • Ingmar Krähling

    Did this one before the regular session to get my capacity up for next weeks comp.

    1000/800/600/400/200m row
    10/8/6/4/2 (2/4/6/8/10″)str Def hspu
    Rest 2:00 min between rounds

    Done up to 160kg

    Done up to 95kg


    Done Rx in 6:45


  • Chris Bond

    A) 280/305/325/305/325/345. Up 5-10 lbs from last week
    B) only up to 215. No pop at 6am this morning
    C) 235 across
    D) 6:24. Switched T2B for C2B. Arms are pretty sore from 12 Days of Thankfulness yesterday

    • Tino Marini

      Damn! Training the day after 12-Days must have been fun!

  • Seb Benisty

    A/[email protected],5kg
    [email protected]
    [email protected],5kg
    [email protected]
    [email protected],5kg
    [email protected]
    +5kg on each bars from last week felt extremely good so let s do it
    [email protected]
    [email protected] new back squat PR by 5kg🎉🎉…. boooommmm another one
    Thanks again Tino
    B/snatch easy up to 80kg(95%+) start to fail @85kg so stop here
    D/8’44 RX
    AB ~1’10
    CTB 12/4/4
    Wall ball UB (see the light here🤣)
    CTB 5/5/5/5
    AB ~1’45 (legs dead)
    Happy with that… cals took forever on the stairmaster air bike… we wait for the assault brand for 1month… 😡
    Thanks have a nice day see you tommorow….

    • Tino Marini

      Yeah Seb!!!! Congrats on the PR!!!!

      You’re going to love the assault bike when it comes 🙂

      • Seb Benisty

        Thanks coach
        Tino I see the post for the annual competition and the new categories… what s your advice for me… sign in intermediate categorie???
        next year I turn in 40/44…

        • Tino Marini

          Base it on the recommendations but I think RX would be fun for you!

          • Seb Benisty

            Thanks Tino… let s go 👍

          • Seb Benisty

            RX is intermediate or elite for registration???

            • Seb Benisty

              It s ok I found it RX = intermediate… that s what I thought.. 😅… thanks

    • Anthony Oriotti

      Yeaaah Congrats on the squat PR bro

      • Seb Benisty

        Thanks dude… 👍

  • Anthony Oriotti

    A. Back squat [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]

    B. Snatch 40/45/50/55/60-65/65/70/70/70kgs
    Didn’t increase more here as I had difficulties today with technique on pull (Gard to engage lats) and receiving (stability on bottom)

    C. 8’18 Rx

    D. Done

  • Kristin

    [email protected] 185lbs
    [email protected] 205
    [email protected] 225
    [email protected] 205
    [email protected] 225
    1 @ 240
    Slowly building my legs back up and focusing on using both of them! Sounds silly but for years I’ve essentially been squatting on one leg.
    B. Snatches were not going to go well this morning, so I found a 1 RM OHS instead (which I haven’t done in about a year). Got 165, a 20lb PR. Happy Thanksgiving to me! Someday my snatch will move too 😉
    D. I didn’t time this, just moved through it. Bike done in 1:10, CTB are a weakness of mine (I actually prefer BMU and can do bigger sets of them). But I chipped away here. I really need to focus on popping my hips. WBs in 10s. Held the bike pace for the second set. I felt heavy and slow today but I did what I could.
    E. DB press with 30 lbs.
    Chinese rows with 40lbs.
    delt flyes with 10lbs.

  • Kevin Boughari

    Back squat
    130 140 150 140 140 160 (96%)

    Snatch : 105 kilos with good technique !!! Pr +2.5 kilos

    Wod rx :6.15
    bike. ..hâte him c2b ub and fast wall Ball 21/19 with 5 sec rest bike hate him more

    Need work for ne strong in bike

    Renfo done

    Have a good day just go fast for the wod and kill the bike

    • Tino Marini

      Yeah Kevin!! Congrats on the PR!!

      • Kevin Boughari

        Thx u tino !

        Now I want 107.5 ^^!

  • Penny Weinberger

    Back is OK. .just a little sore-part of the two steps forward one step back process so giving it a few days rest to be smart -all part of the recovery process I guess! I don’t like it -not one tiny bit, but happy I’m back generally in the program so not complaining..have a great weekend y’all!

    • Tino Marini

      You’ll be back in no time. Continue to be smart and adjust accordingly!

      • Penny Weinberger

        I will..thanks for the support!

  • Petr Krejci (6.4″, 225lb)

    A. 130-137.5-145-137.5-145-157.5kg up 5kg from last week, last rep up 7.5kg
    B. Up to 100kg felt slow today
    C. Done
    D. 8:54, tying to do butterfly ctb pull ups didn’t go well today. Bike was slow.
    E. 10 x 24-28-28-28kg
    2 x 20kg
    2 x 7.5kg
    I’m thinking of adding some bike intervals in to try to get used to this thing.

    • Tino Marini

      Strong work today Petr!

      • Petr Krejci (6.4″, 225lb)

        Thanks lots to work on 🙂

  • Meghan Jayne

    Grabbed Monday’s programming for today:
    A. Snatch warm-up then
    4 sets X 2 Hang-Snatch (with Pause @ knee on second rep + in the hole)
    Then Full Snatch 3X1 @ 90% – done at 120#

    B. Back Squats – 120(5)-145(5)-165(3)-185(2)-200(1) then 3 5sets of 10 reps @135 (was supposed to be doing 175# (80%) but after doing these at 78% last week my hips are still tight as heck. Just not used to high volume squatting.

    • Tino Marini

      Get on that mobility and activation Meghan!! With the volume of squats on the program you need to make it a priority!

  • Jessica U

    Everything is sortof sore today, but I’m pretty happy with how things went!

    A) wasn’t sure how heavy to aim for, so just shot for heavier than last week and they went surprisingly well: 200,215,225,215,225,235

    B) up to 125 again. Working on keeping the bar close and keeping my right foot in line (it wants to shoot back). *starting* to feel better
    C) 140 these felt great. I like positioning work
    D) 7:54 Rx. CTB were a little slower today
    E) done

    Thanks so much!! Have a great day!

  • Chase Leonelli

    A. 270,290,305,285(Pr for 5 I think?)305,310
    Legs were tired this morning
    B. Up to 195 this felt good anything after was slow

    C. Totally forgot these….oops!

    D. 6:48 Rx
    That last bike was rough!

    E. Done

  • Brooke Fusco

    A. [email protected] (80%), [email protected] (85%), [email protected] (90%)
    [email protected] (83%), [email protected] (88%), [email protected] (94%)

    Good thing my back squats when well, because everything after was terrible 😂

    B. 135, missed 140
    Worst snatch day I’ve had in a long time

    C. Completely forgot about this

    D. 9:39 Rx
    Shoulder hurt on chest to bar. This injury is never ending.

    E. DB press- 30, 35, 35, 35 (10 reps for all)
    Chinese rows- 20, 25, 25, 25
    Rear delt flyes- 8# DBs all sets

    • Tino Marini

      Everyone is allowed a bad day! Look after yourself the rest of today and rest up ready to hit tomorrows work.

      • Brooke Fusco

        Thanks, Tino. I appreciate the encouragement. Will do!

  • Jesper Weng

    Back from 14 days in Thailand.
    I was 2 times in a crossfit box, and one time in a regular gym 😉

    Today: had an AM session and a PM
    New Smolov jr. Cyclus
    W1D1 Backsquat. (AM)

    B) 1RM Snatch (PM)
    105 kg and some backoff lifts at 100 kg.
    C) 110 kg. (PM)
    D) 5:48 rx (AM)
    E) Skip, did loads of this in thailand.
    Did 2 ekstra wods som thetrainingplan. (PM)

    • Tino Marini

      You can never do to much accessory work…:)

      Hope you had a fun vacation!

      • Jesper Weng

        True 🙂
        It was awsome, Thanks

  • Kendall Kimball

    A. 175/185/195/185/195/205
    B. Struggled with Snatch today. Worked up to 80. Very motivated to do whatever it takes to get this lift consistent 👍
    C. 8:55 Scaled reps to get the right training stimulus (10 C2B for both sets/30 UB WBs)
    D. Done
    Thanks, Tino

    • Tino Marini

      Nice work Kendall!! Always fun coaching you guys!

  • Daniel Cohen

    Up to 75 kg
    Failed 80
    Halting snatch deadlift
    77.5-80-82.5 kg
    Rower and 20 ib ball
    Row – 1:10
    Ctb – unbroken
    Wb – 31/9
    Ctb – unbroken
    Row – almost 2 min (legs cramped on me)

  • Trine Petersen

    A: safetybar squat. Up to 155#
    B: stayed at 105#
    C: stayed at 105#
    D: 8:30
    15 c2b
    40 reverse lunges with 2x24kg kettlebells
    E: done

  • Gebriel Rutensköld

    A. Subbed squats with DLs. % of 200kg. Same rep scheme, but added two singles since it was too easy to not go for pr. Last single @220kg(10kg pr!). Even had some more juice in it.
    B. Stopped @80kg. Knees are bad 🙁
    C. Done.
    D. 6:20. Feelin much stronger on the AAB, but it killed me. CTB ub. Wallballs were thrown.
    E. No time.
    Doing tomorrows training on sunday. Only have like 40min tp train tomorrow mornin.

  • Devan Hussey (SoCal)

    A) 315/365/405/335/385/425
    B) 245 clean Reps only
    C) @285
    D) 6:30 died out on the last AB. Too much pie yesterday 😅
    E) doneeeeeeee

    • Tino Marini

      I bet the pie helped on your squats 🙂

      • Devan Hussey (SoCal)

        Definitely #lightweight

  • John Foster

    A) Back Squat = 260lbs x 5 / 280lbs x 3 / 300lbs x 1 / 280lbs x 5 / 300lbs x 2 / 315lbs x 1. All beltless. Moved very well.

    B) Snatch = Up to 225lbs beltless with no misses. Took a few shots at 235lbs beltless. Not quite there today.

    D) For Time = 9:59 w/ 20lbs wallball. Gym I’m at for thanksgiving doesn’t have a 30lb.

    • Tino Marini

      Nice work getting a god session in while out of town!

  • Romain Hrs

    Hi !

    A/ backsquat high bar
    5 at 110
    3 at 125
    1 at 135
    5 at 125
    3 at 135
    1 at 143 increase 3-5% than last week feel good 🙂

    B/ then up to 95kg snatch ( max at 100kg, psychological plateau lol )

    C/ deadlift snatch at 100kg

    D/ wod done with cal row and 16kg slam ball for wall ball

    6’52 Rx’d

    E/ done ( 17,5 kg / 30kg / 5kg)

    good sesqion ! 🙂

    • Tino Marini

      Go 97.5kg then 102.5kg next time 🙂

      • Romain Hrs

        yes OK ! 🙂

        got a weightlifting competition in 15 days !

        hope to do 102 ! 🙂

  • Maxwell Reynolds

    A. 275, 315, 345, 295, 335, 365 – Felt amazing, no belt!
    B. Up to 225
    C. 235
    D. Finished in 6:14, however I had some unexpected drops in the wall balls (missed target) which led to weird sets and post assault bike math was questionable at best. I know I did at least 30.
    E. 45, 45, 15

    • Tino Marini

      Solid day of work!

  • Dante Tuscai (27, MidAtlantic)

    A. 300, 315, 335, 315, 335, 355
    B. Up to 245 (just over 90%) no misses
    C. 245 across
    D. 6:19 rx – ouchhhh

  • Graham Dessert

    A. 275, 305, 330, 305, 330, ran out of time – was going to load up 365 (failed last week but hit 355)
    B. 155 – stayed here – working on form – i am too fast off the ground, my pelvis smashes the bar too hard (ha), this is leading to the bar beIng too far out in front
    Tino gave some great coaching – I’ll try a wider grip and work on my upper mobility, also broke down the typical/ideal path of the bar on a snatch
    C. 185
    D. 7:44 scales reps on C2B to 15 instead of 20 – haha I fell off the bike when i was done
    E. Complete

    • Tino Marini

      Solid work today Graham!

  • Samie Acevedo

    A.205/210/220/215/240/270PR- I feel like the 3 at 240 is more of a PR than 270 🤗 also all of my sets are out of 100’s so that feels like Pr too! Yay!
    B. Up to 145
    C. Done at 160
    D. 8:15- modified because I’m in my garage
    E. Done

    • Ali Jones

      Legs Samie!!! Nice work!!!!!

    • Tino Marini

      Great work Samie!!

  • Johnny Malgeri (North Central)

    A) 350/375/385(thought it was 395)
    375/395/425 – these felt easy. Must have been super carbed up after thanksgiving!
    B) 217, missed 227 for PR, 8 times! I never take that make misses but it honestly felt so good and easy and I missed my last attempt behind me. Wanted it so bad.
    D) 6:51
    E) Done

    • Tino Marini

      Solid day of work Jonny!

  • Ezequiel Gonçalves

    A- up 165 kg +2,5kg last week
    B- up 77,5kg 10kg under Pr disappointed 😕
    C-90-90-100kg pause um move up and down
    Sub bike 20 burpees
    Ball 9kg
    E- press 24kg kb
    Rows 32 kg
    Flyes 5kg
    I Love it 😃

    • Tino Marini

      The intention is never to PR, its to work perfect positions to something that feels heavy for the day.

      • Ezequiel Gonçalves

        I know coach.
        but I get furious when I’m weaker.

  • Sydnee Percival

    B. Up to 130 (90%) focusing on technique today.
    C. 145 across.
    D. 8:07 with the rower due to the amount of people in class.
    E. Done

  • Giuseppe Cosentino

    A:105,115,120,115,120,125 kg
    D:9,03 wall ball 12kg

  • Kim Kunert

    A. 125, 140, 155, 145, 155, 170
    B. Up to 130
    C. 145
    D. 6:24 RX but had to row because there weren’t enough bikes
    E. Done

    • Tino Marini

      Moving fast Kim!

  • Laura Hershberger

    A. 180/190/200, 185/195/215
    B. My biceps is feeling pretty much back to normal (I think it was a slight strain, nothing more), but to error on th side of caution, kept snatches light today and focused more on technique. Only went up to 95
    C. 135 for all
    D. 11:04. Did 20lb WB to 9’ target. Did ALL the CTB! Was able to get in some good sets of 3’s then 2’s before having to go to singles, but progress! WB still kick my butt at 20lbs
    E. Done!

    • Tino Marini

      Good to see your feeling better and that your gymnastics are coming on well!

  • Tyler Sowinski

    6 sets of 5 at 135
    Power Clean and Jerk at 135
    Just being safe here everything was pretty good, CTB were slow. Kips are difficult right now.

  • Nikki Hartness

    A. 215×5/235×3/255×1, 235×5/255×3/265/275/ 285PR went for 300 but so slow on the way down I gave it up
    B. Up to 175 little bit meh today
    C. 185 (97%)
    D. 7:51 RX 20# ball to a 10ft… kinda pooped out on this today
    In conclusion: the extra thanksgiving weight helped my PR but also made me too heavy for c2b 😂🙈🙊

    • Tino Marini

      Great work Nikki!!!

  • Bryan babbitt

    A) 275,315,345
    B) 135,165,195,225,245
    C2b unbroken, wb: 27-13

    • Tino Marini

      Solid work Babbit! I hope you had a fun Thanksgiving!

  • Bruno Brousmiche

    I work just my snatch and snatch balance.
    I still feel tired. it pulls my joints. I find the wallball heavy…
    I think I will recover Saturday and Sunday

  • Kryssie Chandler (45-49)

    A. 150/175/200
    155/185/205 (93%)
    B. Light technique work only to save my shoulder.
    C. 155
    D. RX 8:10. 1st bike done in 55 sec, C2B in sets of 5 (had hoped to do 7’s but I was a bit gassed from the bike). WB were a disappointing performance in sets of 10-my bad, that should’ve been better. Overall, pretty happy with this considering those C2B, which I’ve been working to get in bigger sets (I could only do singles when I first came to Invictus).
    E. Done

    • Tino Marini

      Loving the progress! Keep up the great work!

  • Bobby

    Felt horrible today hips and back were tight
    A. 265/315/345/295/335/375fail
    B. Up to 225 failed 235
    C. 245
    D. 5:30 RX hurt so bad when this was over
    E. Done

    • Blaine McConnell

      Good effort all around

  • Ali Jones

    A. 155, 175, 190, 175, 185, 195
    B. up to 130
    C. 135
    D. 8:06 WBs to 9′
    E. kids started trying to kill each other so had to leave.
    Sleep and food has been off the last couple days….looking forward to getting it back on track.

  • Kevin Bilbrey

    A. 185/225/275
    B. 195 whole body hurts
    Skipped C
    D. 6:59 rx
    Both bikes were somewhere between 1:15-1:25
    C2b ub
    21/19 wb
    My heart/chest felt like it was goin to explode

    • Blaine McConnell

      You know you hit it hard when your chest wants to explode

  • Andrew Boyd

    A: 140/150/163(PR)/145/155/165(PR) – kg

    B: hit 90kg first time perfect, failed 92.5kg x 3

    C: halt DL done at 90kg

    D: 7:25mins RX – first time using a 30lb ball, wanted to die on second 30 cal

    E: complete

    • Blaine McConnell

      Nice work!

  • Corey Reutlinger

    A. 225×5, 240×3, 255×1, 240×5, 255×3, 270#x1. Squats felt solid today.
    B. Built to 165# (97%)
    C. 165, 170, 175#
    D. 9:35 RX. Woof!

    Recovering from my turkey coma.

  • Greg DeGreen (35-39 master)

    A.350/375/405/375/405/475Prr!!!!! All time
    Legs have really gotten stronger since starting invictus in May. Wish my other lifts would go up
    B. Snatches felt awful up to 225
    C. 225/245/265
    D 6:14 Rx all I had today mentally wanted to quit

    • Blaine McConnell

      Nice work. Not giving up when you want to is a big win

  • Brigham Abbott

    A. 295, 315, 335, 315, 335, 365.
    B. 195
    C. 240
    D. 8:52 w/ row.

  • Omar

    Had to take today off ron move apartments. Hopefully I can make this up somehow. Or just keep moving forward? Finishing up the move tomorrow and back to regular programming hopefully tomorrow or Monday. 🙂 50 days till WZA.

    • Blaine McConnell

      Just continue on with the program. Missing one day isn’t a big deal

  • Matt Irwin

    D: 7:55. Ouch

  • Miah Santini

    A. Up to 315… too it easy
    B. 195… shoulder was bugging me. Wanted 205 and could’ve gone for it… but played it safe and stopped.
    C. 195
    D. 18:15.
    Subbed 1 mile run for 30 cal AB (beginning and end). C2B and Wb (30#) unbroken 🤙🏻 Hurt, but happy that I stuck with my choice to win (go unbroken).
    E. Done

    • Blaine McConnell

      Subbing 1 mile for 30 Cals seems a bit extreme lol, but nice work

  • Scott Abston

    A. 225,255,275,255,275,305 all beltless. That may be the most I’ve squatted without a belt.
    B. Tested the wrist out up to around 195 and it felt ok just still a little timid.
    D. 9:14 RX. Hands are all ripped up from 12 days on Wednesday and that probably cost me about a min on c2b.

    • Blaine McConnell

      Nice work on the squats

  • Bryan Davies

    A) 245/265/285/265/285/305 – then single 315 (100%)
    B) Up to 175
    C) 185 across
    D) 7:50 (cal row)
    E) Press 10reps @20kg/ Rows @20kg/ Flyes @10lbs

  • Dylan Weller (Canada East)

    Goal for back squats was solid technique and no pain. Accomplished.
    A. [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    B. 135/155/175/195/205/215/225/230/240/245/250. I haven’t hit 250 since I was a regional competitor. Obviously very pumped for this.
    C. @250
    D. 5:14 rx, I was fired up from snatches and gave
    E. Complete

  • Lyman Dickinson

    A. 265/305/335/275/315/355
    B 225 started at 95 emom add 10# no misses
    C. 250
    D. 5:37 didn’t really push it until the last 30 cal UB c2b 20/20 wall balls And AB is upstairs 👎🏻
    E. Done

  • Dina Marie

    A. 175 – 195 – 215 – 195 – 215 – 225 felt good this morning
    B. Up to 120
    C. 125
    D. 6:52 scaled pull-ups a bit
    E. Complete
    Press 30s
    Rows 40s
    Flys 15s

  • Sebastian Åberg

    A) Up to 3x130kg, then lats and my lower back started to cramp up on my right side
    B) Just technique training at 70kg
    C) Wasn’t able to do this
    D) 5:45 (Subed CTB with: TTB) due to problems with my back
    E) Rehab/prehab

  • h2_hannah

    Attempting to get back into the swing of things after feeling like a lost puppy since competing with a team at the 2017 games. I will be in the Fire academy during the regionals this year, so I have felt kind of Goal-less, since being on the gym team is generally my goal, but I’m trying to enjoy being more relaxed about training. I’ve been floating around working out with friends and doing class WODS since then, but I miss having a normal program to make me feel like I am on track 🙂 Day 1 completed!
    1) BS up to 255
    2) Snatch up to 150
    3) 8:38 (C2B UB, but WB done in sets of 10 with lots of rest between, bike was steady pace).
    4) completed

  • Jen Pamer

    Ran 800s am
    A. 185 200 220 200 225 230 (245F)
    B. Up to 115 back down to 105 up 110 then start getting sloppy
    Done for today body is tired

  • Justin Kuhar
  • Lauren Sjursen

    A. 180/190/200/185/195/215 – happy that 215 felt good for one! 220 is my 1RM back squat last time I tested it
    B. 110, kept failing 115
    C. 135
    D. 10:04 – so excited I was able to string together C2B ! I usually scale and just practice the butterfly pull-ups

  • David

    A. 265-285-295-285-295-315
    B. 215
    C. 215
    D. Women’s Rx… 6:23
    E. Done

  • Joe Mendarte

    No time
    C) no time
    10:43 RX