PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-up”
One set of:
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
Then…
A.
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
Compare your results to January 26, 2022.
B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets
Compare your results to January 26, 2022.
17:23 w/ strict pull-ups and 2000m BikeErg subbed for run.
15:16 Rx
Empty barbell for the Bulg Squats.
Great workout!
A. Rx 13:47
B. Rx back rack barbell 42.5kg-35kg
A.
Four sets of:
Deadlift x 3-5 reps @ 20X1 double overhand grip
Rest 20 seconds
Tall Box Jumps x 5 reps
Rest 3 minutes
5×305, 5×325, 5×335 (3,2)*, 5×335 (4,1)*
*Had to re-grip
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
5 Burpee Box Jump-Overs (24″/20″)
7+16
5 min Nasal Breathing Row – 1146m/69cal = 15m/1cal PR A. Fran Sandwich 1000m Row – 4:15 Rounds 21/15/9 Thrusters @ 65# – 14/7, 10/5, UB Pull Ups – kipping 14/7, 10/5, UB 44 Cal AB – 5:33 ***No running yet and on Invictus Conversion chart it shows 22 cal AB for woman to equal 400m run…I think I could have run the 800 faster than 5:33..but it is what it is. Still 1:18 faster than in January but WAY off from my all time PR. B. BSS x 20 @ 1010 30# DBs in FC first set with 2… Read more »
Wednesday’s:
Every 10’ for 40’ (4 sets) for times:
30 cal row
800 m run
50 double unders
7:21/7:22/7:15/7:12
Great work Anika..I think I might give this one a try on Sunday..
Thanks Candy. It’s a nice, long steady-effort kind of workout. You should definitely do it. Good job to you on the Fran sandwich! Yeah, that conversion from run to bike seems off.
A. 13:40
B. Done with BB
A. 14:26, RX
B. Used 95# BB – broke into sets of 10 (balance sucks)
A: 14min16,
PR Fran 5:00 vs 5:26
B: 65# barbell
A. 17:40 Rx , that was a throat punch
B. Complete (50#s)
C. Gymnastic and Core workout 2s for the week, complete
If you don’t mind my asking, where do you get your gymnastics/core workout?
Purchased the Invictus Programming for 6 months, being a strength based guy, trying to get a little more well rounded. (Today was a great example of stuff I need to work on (pull ups & running))