Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1: Psoas Pulse x 30 seconds per side
Minute 2: Deep Squat Progression x 5 reps
Minute 3: Butterfly Stretch x 45 seconds
A.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 100%+ x 1 rep
*Set 10 (optional) – 100%+ x 1 rep
B.
For time:
30-20-10
Assault Bike Calories
Push Press
40-49: 115/75 lbs
50-54: 95/65 lbs
55-59: 75/55 lbs
60+: 65/45 lbs
C.
Three sets of:
Single-Arm DB Row x 6-8 reps each @ 2111
Rest 90 seconds
DB Incline Bench Press x 8-10 reps
Rest 90 seconds
Ab Wheel Roll Outs x 12-15 reps
Rest 90 seconds
Masters – What a great training week we just had! It was awesome to see all of the PRs that everyone was hitting. In addition to hearing about them in the comments, we’d also love to see any and all of your photos and videos that you have taken during your training sessions.
If you would like to share, please email them to nichole@invictusathlete.com.
Mobility: Complete
A. 165#, 200#, 245#, 285#, 325# then 345#, 365#, 385#, 405#
B. No AB or rower available. I’ll have to make this one up.
C. Complete (Rows 3 x 6 @ 65#, Incline Bench 3 x 8 @ 75#, Ab Rollout 3 x 12)
A: squatted up to 315# walked out 335# but decided not to squat it
B: Sunday
C: Done
A. 125/155/190/225/255, then 227/290/305/320PR x 2 ( did again, was not sure I went low enough)
B. 10:32
C. AB roll out X 3 (skipped DB work shoulders sore)
You hit a 320 lbs back squat for 2 – YOU ARE MY HERO!!!!!!
Coached yesterday after work so made this up today. Good times!
A. 115-145-165-195-225-235-250-265-275-285lbs(F) – No PR but super happy with it. I haven’t done heavy doubles or singles in a while but lots of 5×5’s. I think I have a PR in me right now just could not quite dig in to that “see through time” place. On the positive side, 275lbs did not make me see through time.
B. 9:55 – spicier than expected
C. Done
Great work Leya!!!
Barry (59,5’8″,143)
A. Done: Psoas Pulse have been ‘good’ because I have been a little sore the last week or so.
B. 95/115/135/165/185/195/205/215(not sure it was deep enough) Stopped here as groin was sore on most of my lifts today. Play it on the safe side!
C. 6:34 but rowed for calories rather than using the Assault bike
D. Done
M/A done
A – 135/165/200/230/265/285/300/315 (Good news: groin held up to 315. However, stopped just short of PR territory. Not taking chances.
B – 8:05 @115. But gym owner took the Assault bike home and replaced with Schwinn. Not even close to the same thing. Assault is much more difficult. Time would have been a lot worse.
C – Done. 70# DB row, 55# DB incline, wheel roll outs.
Taking weekend off – coaching both days at 5th grade basketball tournament.
That is awesome to hear Mike!!!!
M/A done
A. 85, 110, 130, 150, 170, 175, 180, 190, 200
B. 10:30
C. Done 25# dbs (incline bench irritated shoulder)
Mobility – done
A) 135/ 155/ 175/ 185/ 195/ 205/ 215/ 225/ 235
B) 16:18 I’m not sure what happened other than 115 was really heavy.
C) class showed up so I skipped but did there stretching and met con with them
My son came to Florida so I was able to workout with him today. He follows the comp side.
How cool Ken!!!
A. Up to 345(10lb. Pr)
B. 7:11 (row)
C. Done: 60 row, 65 presses 12 ab
Great job Al! Congrats on that PR!
Hi Invictus Friends!! 5 days, 3 cities, 5 flights, high heels every day, only 1 workout that was basically 260 burpees and 200 sit ups. I am ready to be home and invictusing!!
Mobility Done
A. Up to 200, missed 205 (pr is 210, which i have not seen in a while. I was happy to hit 200 today after the week)
B. 8:27 with airdyne and 75#
C. 35/7 for DB row, 25/9 for BP, 12 reps ab roll out
Looks like you all had a great week. Glad to get this in today!
That is awesome to hear Jenny! Great work on hitting your squat so close to your PR! We are happy to have you back to training regularly!
M&A done
A. Up to 350-5 under current pr and missed 360
B. 7:58-115 was way heavy today
C. Used 50# db
Mobility done. Felt good and rested.
A. Hit a 10# PR on set 10. Felt good so went for 10# more and hit 345#. Really stoked!!
B. Rowed the calories. 7:31 Sets of 10 on all push press. Need to keep feet on the ground for push press. I was jumping up as I fatigued.
C. 50# row, 50# db incline, wheel rolls were harder on shoulders than abs.
D. Skill work on rings, MU progression, etc. Fun day to end the week.
That is so great Kincaid!!!! 20 lbs is huge!!!
Thank you Nicole! Felt good.
Mob done
A. Subbed out back squat with strict press…trying to give the knee a break…patella tendonitis flare up! Hit 115# on strict press, tried to PR at 120# but didn’t get it!
B. 6:25; no bike, subbed with row. Went 20/10; 11/9; 10 on push press.
C. 40# DB row, wasn’t able to do incline bench (right shoulder wasn’t having it).
D. Did some gymnastic skill work and mu skill work.
How is the knee feeling?
A bit better after taking the weekend off. I will email you.
Tough work week, so combined Wednesday & Friday a little today.
A. Back Squat x10 sets. Got up to 365# which tied my old PR. I could feel a form break coming, so I stopped it there.
B. Jerk sets from Wednesday. 235#, which is a PR by 10#. Felt good!
C. Did 24:00 of the 30:00 grinder. Finished all except 2 rounds when I lost my DUs. I’ll be real happy when this workout is removed…
Solid day Eric!
Done up 365 .. I could not pr .. I don’t have assault bike so I did : 50-40-30 calories row and push presses .time : 11:15 . C -Done
A) 185# (5#PR) Yay!
B) No Assault Bike so Row Cals 11:12 (75#) I think I went a little too hard on the first row and it hurt me overall. I think I’d hold back just a bit next time at least on the first row.
C) 25# DB for rows sets of 10 (really concentrating more on the contraction; Incline bench with 30# DB’s for sets of 8; Rollouts I did using a barbell 10/10/7 (liked this one a lot)
**Really good training week for me…eating more and I think it’s helping me a lot.
Awesome job!! Getting your nutrition dialed in helps so much with energy and performance!
M&A Done
A-Skipped
B-7:11
Class
10emom up 10 175 PS
3 rounds-3 min on 2 min off
5 #95 PS
5 BOB
11+5
50c bike cool down
Mob Done. (Really like this sequence, I feel great in my squat with it)
A. 135/185/225/255/295/315/335/355/370-This is a 20# PR for me since my back injury. Again thanks for the programming.
B. 7:34 felt ok after yesterday’s swim and run. A little sluggish on the last 10 PP
C. Done
That is so great to hear!!!!! Awesome Art!
Mobility Done
A. 75-90-110-125-145-155-165-175-180-185-190-195-200!!! #15 PR!!!
That makes 3 PR’s for this week!!
B. 12:41 RX
C.#35 no roll outs today. I was so excited too hit 200!! I have been after that for a year and I had more in the tank for next time.
Great Week!
Nice PR on that back squat! 200# club! 🙂
Thank you so much!
200#!!!! Great job Cheryl
Thank you!
Great job Cheryl!
Wahoo!!!!! Such a great week and congratulations on hitting your squat number!
So excited!
Mobility done
A. Until 100% – 90kg much better form and feeling
B. I had acess to an airbike but did not find the calories in the menu …so I did 5min/30 push presses/ 3min/20 and 2/10 – all with sets of 10 unbroken
C. Done with 15kg DB – GHD sit ups