Warm-Up.
Row 1000 meters
Followed by…
12-Minute Mobility for Hip Hinging
Followed by…
Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)
Then…
A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
This Invictus program is now on SugarWOD! This easy to use app will allow you to:
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A. 7.05 @ 70 kgs
B.
BHT 13 kgs
BPA black band
Diane (not strict)
6:20
Though I did do 8 SHSPU YIPPEE!
No time for B. Just did a some banded bridges.
Diane: 9:10 @ 225lb
Did the first 7 reps of HSPU of each round strict, then switched to kipping. Strict HSPU for reps is improving but still not at the level where I could maintain intensity on Diane
A. Strict Diane RX
4:56
Unbroken HSPU. Haven’t been able to touch and go deadlift for quite a while from hip pain. Singles were too slow to beat Martin.
B. 3×8 glute ham raises
Arm pump to finish
A. Done rx 4:44
Damn, I’ll consider the bar set.
I went on my own today. This workout looks fun, but I did squats yesterday.
A. Three sets
Tempo bench press 30×1 for 12 reps 135 lb
8 strict pull-ups on fat pull-up bar
15 band pull aparts
B. The Chief
Rx: 18+3
Definitely a PR. I dont know what the previous one was exactly but like just over or under 15. It’s been a long time since I’ve done this one.
A. 7:28- done with khspu with 2 mats underhead.
B. Hip thrusts 135#/155/185
Band pull aparts done
L-sits done 30 seconds legs extended then 30 seconds just knees up. So hard!
Have an awesome weekend!
Did yesterday’s
A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
3+14
Rest 4 minutes, and when the running clock reaches 12:00…
B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs)
6+38
Rest 4 minutes, and when the running clock reaches 24:00…
C.
Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Assault Bike
10 Burpees
4+27
Work work and only like 20-3»m to work out today, so just did 20min e2mom of 5 strict press and 5 DL building to todays heavy just to hit the same modalities.
Session 2:
Felt like snatching, in globo so no chalk and didn’t have my lifters so just hit some solid singles at 60kg after a long mobility session.
21-15-9 deadlifts 100kg and push ups (no hspu yet!) T = 08:10
A. 7:46. That was a lot of HSPUs. They were definitely the limiter. That last 9 was slow and painful.
B. Done with some mods.
Tried to make up last nights but scaled down and gave up anyway..
3 x 8min amraps, 4 mins rest
20cal row + 15 kipping pullups
30 single unders +12 wallballs
20cal bike +10 burpees
3 rounds + 20 Cal row
7 rounds + 30 single unders
17cal in 1 minute then gave up
Didn’t have much to give tonight..
Haha I know the feeling brother. Great job getting through what you did.
Not surprised you gave up after absolutely obliterating the second amrap lol!
Hoping to hit a double session today to make up for lost days earlier in the week. I’m on a 13 hour on call shift but usually things don’t start happening til the afternoon so aiming for a 5am and 11am session then maybe a nap after lunch before things kick off! Let’s see what happens. 8m amrap: 20calrow, 10 pull ups = 3r + 23 8m amrap: 30 du, 12 wbs = 4r + 13 8m amrap: 20kcal ab, 10 burpees = 3r + 8 Scaled the kipping pull ups as I can’t do those unbroken yet. DU unbroken… Read more »