Primary Training Session
Get Moving Warm-Up
Three sets of:
12/9 Calorie Machine of Choice
Followed by…
Four rounds of “Strict Cindy”
Rest 60 seconds between sets
Strict Cindy is:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
A.
Every minute, on the minute, for 5 minutes:
25-50 Foot Handstand Walk Sprint or Handstand Obstacle Course
followed by…
Accumulate in any order you like in under 15 minutes:
8 Rope Climbs
2-3 Minutes in a Freestand Handstand or Drill
These are all opportunities to work on efficiency. Pick a number that allows you to relax and work on moving better for future workouts
B.
Every 2 minutes, for 40 minutes (10 sets):
Station 1 – 15/12 Calorie Row + 25 foot Handstand Walk
Station 2 – 15/12 Calorie Assault Bike OR 200 meter Run + 10-15 Toes to Rings
C.
Three sets of:
Reverse Hyper x 20-25 reps @ 40-50% of 1-RM Back Squat
Rest as needed
D.
Three sets of:
8-10 Single Arm Seated Dumbbell Press (each arm)
Rest 30 seconds
8-10 Dumbbell Bent Over Rows
Rest 30 seconds
20-25 Banded Triceps Pressdowns
Rest 30 seconds
20-25 Banded Biceps Curls
Rest 60-90 seconds
Primer done
Last second decision to redo 22.2 judging mistake was driving me nuts
First go 9:50 with a judge miscount
This time 9:19.
D. Done
Great improvement. What did you different?
Just pushed the pace. 1st go I went slow anticipating the deadlifts would get hard but they never did
Nice one. I found the same, DL weren’t that bad.
Are you one and done, or getting another go in? Finishing it regardless is impressive
One and done. Definitely think I can go faster, low 9:00. I was happy to hit it and complete the workout on the first go.
Warmup done
A-D done. HSW felt great today; all UB.
Invictus Upper Body program done.
Conditioning done rx but did 15 ghdsu in place of toe to rings and ram 200 on assault runner
Sounds like a good morning! Enjoy your weekend
It was indeed thank you, you too!