A.
Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes
B.
For time:
Row 2000 Meters
A.
Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes
B.
For time:
Row 2000 Meters
A. Bryan – 215#, 235#, 250#, 270#, 290# all x 7 reps unbroken; Kettlebell swings x 20 reps unbroken; Push-ups x 20 reps unbroken. Christy – 125#, 135#, 145#, 155#, 165# all x 7 reps unbroken; Kettlebell swings x 20 reps; Push-ups x 15 reps.
B. Bryan (Run 1600m vs row) – 7:16. Christy – 9:37.
A. 225×5
53KBx20
push-upsx20
B. 8:38
A:
90kgx7/20/20
100kgx7/20/20
100kgx7/20/20
110kgx7/20/20
110kgx4/20/20
KBS 32kg switng 12/8 tryed unbroken but 😉 not ready yet for that amount
Totally smashed after this and then
7:40s for 2K of row, i can go faster but not after part A 🙂
5×3 clean grip pulls. 135/155/175/175/175
Front squat 4×6 @4111. 135/135/150/135
Triplet
Reverse lunge 3×12. 95/95/95
Romanian deadlift 3×6. 135/135/135
Slider ham curls 3×6. BW
Amrap 12 minutes
20 box jumps
5 pistol squats each leg
5 burpees.
4 rounds plus 5 box jumps.
Signed up for the Gymnastics free trial, so did the first session in level 1. Though I didn’t get all the way through it. Ran out of time. Wow. Skills need A LOT of work!!!! Feel a bit discouraged by how difficult everything prooved to be.
It’s very challenging but as the skills start to grow you’ll see yourself getting the hang of the movements. Also, coach Travis makes the movements look way too easy ?
Isn’t that the truth! He like sails up in the air with no sign of effort. It’s impressive when you realize how freaking hard it is to do.
PR on DL and Row tonight
DL# 185×7, 205×7, 225×7, 245×7(PR), 265×5(PR)
Row 8:02(PR)
congrats on the PR Jason
A. Simplified this to DL only, needed to keep something in the tank for C 7x 225-245-265-275(PR), 5x 285 3 min rest between sets (last one was a little longer) B. 7:42. First time testing this, happy with the result. Kept 1:50 pace first 500m then after about 700m legs burned out and could only keep pace at about 2:00 so ended up staying there until 200m left, pushed to 1:52-53 until the end C. Gymnastics session 1 part A lv1 (HS) part B lv2 (T2B). Part C (pull ups) will have to wait another day, I need to rest… Read more »
A. 7×340/340/350/360 and 5×360
B. 7:22
Killin it
Day behind… did Saturday’s yesterday and yesterday’s today…
A- 105, 115, 125, 135 (definitely never did 4 hang snatches @ 135 before, thanks Invictus!)
B- Rx 3 rounds + 15
A.
5 x 5 @ 225
24kg KB
20 pushup
B.
6:56 on Xebex rower
Been doing performance invictus programming for about a year on and off. Love the workouts thanks for all the hard work to program these!
A1. 285×5 every round
A2. 70lb x 20 reps every round
A3 5x 20 reps every round
B. Subbed run for row. 9:24. Just finished raining here. I felt like I was running through soup every time I tried to take a breath! Haha
A. 275# x 5 reps all unbroken
45# kb x 5 all unbroken
15 push-ups x 5. Very broken by the end
B. Console is broken on the rower so rowed for 8 minutes. With some breaks lol
Warmed up with a bad idea…
Blue band lateral step outs
DL
Green band bridge with hip abs and slow reversal
KBS
A1. DL 155-7 reps/175-7/195-7/204-7/210-5
A2. American KBs 20 reps all rd 35/44/44/44/44
A3. Push-ups focused on unbroken chest to deck tricep pu. 20/20/20/15/15
B. 2000k 9:22
Haven’t been posting because I’ve been behind.
A. DL – Up to 315×7. KBS 70#x20. 20 Puships.
B. 7:56. Thought I’d be faster. Wanted to adjust foot position but didn’t want to start over so just rode it out.
Been following these workouts for almost a year, and have never posted. Going to start today in hopes that i can better track my results and be a part of the community. Thank you to Michelle and Invictus for making this programming available…. it’s an epic resource.
A.) Feeling the effects of 50 miles of mountain biking this weekend. Skipped the 5th set. 221 X 6, 221 X 5, 221 X 5, 231 X 5. 24KGS on all swings.
B.) 7:16.
Welcome and well done!
Great to have you posting! Do you do a lot of mountain biking? What goals do you have that we can help with?
Still figuring out this Discqus thing. Didnt’ realized you replied here until now! I do bike a lot. Goals are to get stronger, continue to injury proof myself, and to maintain a high level of transferable, functional fitness to everyday life and sports!
A.
Tried Trap Bar DL’s
225×1,245×4;7 reps every set. Should’ve gone heavier but forgot wrist wraps. (I’m missing a few fingers on the right hand so I have a hard time with grip when reps get high and weight gets over ~250#)
70# KBS
20 push ups every set
B. 8:17. Haven’t done that in a while and it was everything I remembered it could be.
A. Deads
Set 1- 275×7
Set 2- 285×7
Set 3- 295×7
Set 4- 315×7
Set 5- 335×7
KB swings- 32kg
Push-ups- 25 reps
B.
7:07
A. 315, 315, 335, 355 365 all set of 7 unbroken
53 lb kb all sets unbroken
5 clap pushups 10 regular 5 clap pushups all sets
B. Very afraid… Only rowed under 2mins for 500 once! So he goes nothing…
Solid DL work.
Don’t sweat the rowing, it has a surprising learning curve. You got a really good time for a first try.
My rowomg is horrible also. I usually over think it…today I just tried to focus on my breathing and slow down the return….
How did u like the 6 min plank challenge ? Was this ur first time doing it?
I’ve been doing it sporadically as a finisher but was breaking it up 1 min prone and then right and left them repeat. So I guess I was doing it same or similar. Love the sweat at the end of the workout
Money DL.
A1) 225×5/245×7/255×5(x3)
A2) 20 each set @50#
A3) 15 each set
B) 7:05
Warm Up
3 rounds of 10 Good Morning with empty bar, 10 pull ups.
A. 90, 100, 110, 120, 120 in kgs x 5
24kg KB
15 push ups
All rounds unbroken.
B. 7:40. Man those last 500mts were hard, but mind rules the body.
Good Tuesday everyone!
So true about the mind ruling the body. Now there is quantum physics to support what the Buddha said thousands of years ago!
https://worldsummitintegrativemedicine.com/dr-lipton/
Great link coach! Support from your peers and a good state of mind can be difference between failure and success.
Thanks for sharing !!