PERFORMANCE
Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″ – jump up, step down)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit
Rest 60 seconds
200 Meter Jog
Rest 60 seconds
200 Meter Jog
60 Seconds of Air Squats @ 32X1
Rest 60 seconds
200 Meter Jog
30 Seconds of Hip Bridges + 30 Second Hold
When the running clock reaches 15:00, perform the following:
Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Double Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining Time
Station 2: Rest
At the 25:00 mark, perform the following…
Every minute, on the minute, for 10 minutes:
Station 1: 25 Double Unders + Max Reps Lateral Burpee Over The Dumbbells in the Remaining Time
Station 2: Rest
When the running clock reaches 35:00, perform the following…
Two rounds for time of:
30 Double Unders
Number of Reps Achieved During Your Highest Set of Dumbbell or Kettlebell Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Dumbbells
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.
Wod: 40 + 30 + 33+ 36
A. 155, 175, 205
15, 14, 13
B.
2 +10, 2+10, 2+10, 2+11 – hubby stomped on the gas on the last round.
A. 225, 20; 255, 16; 275, 11
B. 2, 2+5, 2+6, 2+7
Deadlift and hspu
1) 205# / 13 hspu
2) 275# / 12 hspu
3) 325# / 11 hspu
Box jumps 24″ and push press 115#
1) 3+1
2) 3
3) 2 + 17
4) 3
Blasted shoulders yesterday because bro lifts. So
Today was super fun.
A- 255 dead lifts
7,6,5 SHSPU
B- 2+7
2+ 5
2
2
RX
Today was a tough one for me.
A. deadlifts 15 reps at 255
HSPU-4 pike pushups 10
deadlifts 10 reps at 285
HSPU-3 pike pushups 7
deadlifts 4 reps 305
HSPU-1 pike pushups 11
B. Rx: 38 reps, 36 reps, 34 reps, 28 reps
The push presses killed me the last two rounds.
C. Travis’s ab workout 1
WU + Nasal Breathing Run 1.05 miles/9:49 A. Deadlift @ 2011 / Max KHSPU 160# x 15 / 13 180# x 10 / 14 200# x 5 / 13 ***5# more each set and 14 more khspu than when we did it in Feb. B. AMRAP 2 min / rest 2 min 10 BJ @ 20″ 10 Push Pres @ 75# 2+3 / 2+6 / 2+7 / 2+9 = 185 reps C. Travis’ core workout #9 3 Sets Tuck Up x 20 V-Up x 20 Candlestick raises x 20 One arm/leg plank x 40 (alt for 20 each side) Hand… Read more »
This is amazing work! #9 is a burner!
Tough one after doing last Friday’s missed DL workout yesterday!
A) on prescribed rest:
DL 2011 – 225/15, 275/10, 325/5
Feet elevated pike pushups – 15, 15, 15
B) 4xAMRAP 2′ + 2′ rest
10 box jump + step down
10 PP 115#
2+7, 2+10, 2+10, 2+11
EDIT: Measured my box jump weight stack… it was just a little short of 24″. Oh well.
I toyed with the idea of doing last weeks DL on Sunday..but I’ve been burned so many times doing that….hats off to you for doing them 2 days in a row! Super fast on that metcon!!
Great work Jeff!
A)
1 – 225 12 HSPU
2 – 275 10 HSPU
3 – 315 10 HSPU
B)
2+7
2+7
2+5
2
No equip.
1..Done.
2. Did 50 singles jump rope instead. Max reps: 23. 25, 24, 26, 27
3. Max reps: 10, 11, 12, 11, 11.
4. Did 60 single jump rope, 27 push press, 12 lateral burpee jumps.
1st rd: 1:57
-rest 1 min-
2nd rd: 1:50
5. Did ab work.
3 rounds
5 suitcase dl 105 r/l
10 rotational ball slams 20lbs
A. Stayed on recommended time
Tempo dL 2113
Max shspu
1. 15-205 15 shspu
2. 10-255 15 shspu
3. 5-285 10 shspu
B. 2 min on 2 off 4 sets max rounds and reps
10 24” box jumps step down
10 pushpress 115
1. 2+ 3
2. 2+ 4
3. 2+ 5
4. 2+ 8
Total reps 180 reps
Killed this entire workout Jeremy! Outstanding!
Thank you!!
Handstand program week 3 day 2
Warmup done
Deadlifts @ 185, 225, 275 at tempo
HSPU 11, 11, 9
Scaled to 95# and did bench step ups jump down (no box)
50, 52, 50, 51
3 sets:
DB bench x 10-12
Strict Pull-ups x 5-8
*50 UB DU after each set
Anyone have thoughts or experience on decreasing my metcon volume each week to 2-3 days and focusing more on the lifts and some power and speed focused lifting to increase muscle mass/strength? Thanks!
I’m just an old lady trying to stay strong, fast, fit and healthy..but you should contact Jared Enderton…I believe he is one of the strength program coaches for Invictus. He’s on Instagram and is really good about answering questions and trying to help out in anyway he can. Just like all of the Invictus coaches!!
That’s a good suggestion Candy! I’ll do that.
Give me a DM on frasersailing@gmail.com and more than happy to give you my thoughts and experience on this
Warmup done, suitcase DL @40kg
A. DL x 15 @110kg
11 HSPU’s
DL x 10 @140kg
8 HSPU’
DL x 5 @170kg
7 HSPU’s
B. AMRAP 2 on 2 off X 4
10 box jumps
10 push press @52kg
39, 40, 42, 38
C. Travis’ core workout #2
Nice to get back into a rhythm after yesterday’s!!
Looks like a great day Al!!