PERFORMANCE
Warm-Up.
One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Side Plank Hip Bounces x 20 reps per side
Kettlebell Farmer’s Carry x 100m
Double Kettlebell Sumo Deadlift x 10 reps
Followed by…
Two sets of:
Kettlebell Swing x 10 reps
Box Jump x 5 reps
Then…
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Compare results to January 3, 2022.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
10:49 145lbs dl
A. RX – 11:13
145lb DL
My heart rate spiked SO high on this. It was a struggle trying to keep it under control.
Just did that then boogied home.
Went a little heavier
DL #155
12:50
A. 20:05 with 85kg
Love the Invictus programming. Really love the embedded videos to Demo the exercises.
A. 11:34 Rx with 185#
B. Done with 50# DBs for SL DL, 205/245 for glute bridges
B
Rx.
185
12:25
13:10 Rx
Unbroken DL
Rows @ 2:05
Single BJs
12:16 rx
A.
Front squats
11-135 9-155 7-185 7-205 6-225
Bent over rows
15-95x 5 sets
3 sets of 6 eccentric Nordic curls (cramps)😅
Git check 400 after 1:13
B. 3rds
Row 500
12 dl 185
21 box jump step down 20”
13:36
RX
A: 11:30 @215
16:54 95 kg
A: Modified
13:46 @195lbs (10lbs less than BW)
A. 16:26 @ 225#
B. 70# KB single leg DL x8
Glute bridges 135×8, 185×8, 185×10. Still getting used to these.
Side planks complete.
Good workout. I’m a sweaty mess.
13:29 RX – 175LB BW
Slow moving this morning.
15:41 Rx
For part b I did an ab session
3 rounds
45 sec plank
45 sec side plank L
45 sec side plank R
A. 10:40 (72kg bw)
A- 90kg
16.02 (with 40°Celcius)
B-done
Rx
Box jumps -15
DL @ 110 lbs
10.24 mins
Warmup done ✅
A. Done Rx
@87kg (192lbs) BW DL’s
12’56
First time doing this one and really felt like I should have been able to go a bit quicker, definitely harder than I thought it would be!
B. PSLDL’s @24kg
BBGB @120kg