A.
Take 20-25 minutes to establish today’s 1-RM Back Squat
B.
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
A.
Take 20-25 minutes to establish today’s 1-RM Back Squat
B.
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
A. Bryan (E3MOM) – 165# x 3 reps, 180# x 3, 190# x 2, 205# x 2, 215#, 230#, 240# (f). Christy – 90# x 3, 100# x 3, 105# x 2, 110# x 2, 120#, 125#, 135#, 140#, 145#, 150#.
B. Bryan (db row, 65 reps, 35# vs. 500m row) – 13, 13. Christy (db row, 65 reps, 20# vs. 500m row) – 9, 10.
A.) Heavy Bulg. Split Squats. Worked up to sets of 3 x 55 lbs, 2 x 60 lbs, 1 x 65
B.) Done at 80 lbs. Round 1- 11 burpees. Round 2- 8 burpees.
Was UB on 1st round of thrusters, 2nd round 10/5
385# new year… Needs max…by 20 lbs
A. 455#
B. 9/9 Burpees
first day back with Invictus workouts. Used to do competition workouts a few years ago but now busy schedule and starting a family has limited me. I just bought a home gym and am excited to get back into it. Start with Performance and work up to Competition
After a short warmup I did 5×5 deadlift up to 220lbs. Nice and easy with really tight form.
A: 255 and a 5# PR for me. I think I could have done more but I haven’t gone heavy for a while so I didn’t push it.
B: 9/6 burpees. I did thrusters with 35lb kettles for a change since we did barbell thrusters on Saturday.
Way to PR man!
I did Fridays because the rowers were all being used.
4 x FR rev lunges
16 @ 55#, 20 @ 65, 18 @ 75, 16 @ 85
Dips ( pull up bar occupied)
6, 6, 6, 6. All unbroken but not weighted or at tempo
B. Rx 8:25. Ouch. Lung burner.
A. Pause Back Squats
5×5 w/ 3sec pause in bottom
185, 205, 205, 205, 215
Going to do these for the next 4 weeks or so whenever squats come up. I need some work in the bottom position. The first set was a little tough but felt really good by the 5th.
B. Rx
Rd 1- 18 burpees
Rd 2- 15 burpees
For what it is worth, when I started exercising again I hit a plateau around 200 on squats. Pause/tempo like you are doing and 1/4 squats were what really helped me get past it. Not 1/4 squats like I did in high school where you only descend a little and then go back up. Do a full parallel squat, come back up 1/4, drop back to a full parallel and then finish the full squat to standing.
Thanks Ryan. That’s good to hear.
Skipped A (strength session this am)
B. 14 / 14 RX (row times 1:48 x2 and thrusters 10/5 x2)
Great intensity on this one
Good night people
Kicked ass on this…good job Joey!
A.) 385 lbs
B.) Rx 11, 7 on the burpees.
A) 200#. I’m not even mad either, as it’s 30# more than I’ve had on my back since surgery!
B) As RX: 8, 7. Lungs, where are you?! ?
Good lift Holly!
A. Barely able to hit my PR 275lb.
B. Rx weight. Rd1 9 burpees. Rd2 1 burpee. Lol
A. Failed 365 than dropped back down to 345 and got it calling this my PR as I’ve not gotten over 335 for sure parallel….than hit 225×18 mental grit was there today in the garage with -20 temps outside
B. 13/12 Rx
WU: 3 rounds Back Squat 135×6; sit-ups x 20; DU practice and Ext. DB shoulder rotations 10x
A. 350 10# PR did 355# but feeling like I didn’t go into full squat and focus was on the upper ceiling
B. Thrusters 80# 8 / 9 Burpees
Well….after like a 5ish month hiatus where I tried to return to Invictus online, I’m back. Had to reprioritze my life. But…in that time, I passed the CCFT/CF-L3 exam! However, fitness suffered. Goal this year is to get back to fitness and stretch/mobilize every day.
A) worked to 305, and 295 with no belt
B) 20 + 18 burpees, 75# thrusters
Congratulations!
Thanks Janelle!
First time working out in some time ?
A) 115kgs
B) 7 and 5 burpees (kind of embarrassing but have to Back somewhere)
Happy new year all
No embarrassment here…u got the work done and that’s what matters!
Nice work Ben!
Nice work!
The misses tweaked something in her knee on the 5k run yesterday so she’s keeping it light.
A
Kept the squats down to 75%
Me: 275
Misses: 140
B
Me: 16, 16 rx
Misses: 5, 3 with barbell thrusters
Two weeks in Europe over Christmas. Taking it easy getting back in the swing of things. Also doing the world carnivore month, so we’ll see how that effects the workouts.
A. 150 kg. I was very near to make 155kg
B. Thrusters unbroken. 22 and 20 bar facing burpees.
Great work!
A. Warm up – 85#x5, 105×5, 115×3, 125×3
135,145,155,165,175,180,185(f) I think 180 ties my current 1RM which dates back a year or more…so feeling good to get back to that!
B. 12 / 9
Row 2:05 / 2:10
Thrusters 10/5 both sets
Had 40s / 30s for burpees
C. 7.5 min plank challenge (75 seconds for each position)
You’ve really improved that rowing Candy
Great work on B! Gj on the row. About C: LOL this will get ugly
Don’t threaten me with a good time. ..lol
Happy new year!
Back from vacation, drinking too much beer, and eating too much pie.
A. Up to 285#
B. Did 75# as my lower back is sore.
Round 1: 1:53 row – around 15 burpees (did most of them non-facing)
Round 2: 1:58 row – around 8/9 burpees
Really need to work on thrusters. I drop the bar instead of pushing more.
I signed up for the Invictus 8-week strength program (5 days/week) so I wont be posting as much during that period. I will still be doing “Part B” a few times a week as a separate session when I can to maintain my conditionning though. Planning to do this one this evening!
You can still share your progress here whenever joey, it’ll be cool to see how the program works for you
So excited for you and this journey!!
I wanna hear about ur progress I’m very interested tear it up brother!