PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds
Followed by…
Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10
Then…
A.
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Compare your results to June 29, 2022.
2:53
2:56
2:55
3:14
4:02
4:28
Did this for once instead of avoiding it like I usually do.
HATE IT!
All the movements are weaknesses for me so the end result is usually pretty demoralizing.
3:18 3:16, 3:16, 3:31, 3:27, 3:23
After the first two rounds, I did 1/2 strict, half slight kip on the Pull ups, then round 6 was all kipping.
Push ups were from the knees after round 1.
RX
A: 12:35
2:02-2:05-2:03-2:03-2:06-2:15
It wasn’t a good day.
RX
2:05
2:25
3:20
3:33
4:25
5:25*
Done as partner WOD w/ Ani
Alternate full rounds for 4 rounds each.
36:15 + 278 cals biked while waiting for round to start
Had to do lying leg raise w hip thrust for TTB. Ended up in urgent care this weekend after slicing finger so can’t hang on bar and kip without ripping it open.
1- 3:35
2- 3:30
3- 4:20
4- 4:50
5- finished 15 WB at 5:00 mark.
6- 4:48
Always fun! This is a grind every time and for some reason I keep doing it!
2:37, 2:40, 2:50, 3:03, 3:10, 3:13
2:34 slower than last time. Not surprising since I hadn’t worked out hard in a couple of weeks.
17:55 Rx
2:36,2:33,2:40,3:05,3:26,3:35
Pull-ups and TTB died half way through
Dude, I hate this work out and have avoided it like the plague the last 3 or 4 times it’s been programed. But made myself do it this time. It’s still horrible. 🙂
It’s rough every time. Way to push through it!
Back squats – 6×8 reps
135
185
225
275
315
365
A:
2:12
1:58
1:51
1:44
1:43
1:44
Total- 11:12
scaled wb to airsquats (how I have done it for forever)
2:30-2:56-3:47-4:10-4:25-4:43 22:31 1:27 slower.
didn’t have it today. ran 5k yesterday, day before was the max effort gymnastics work from last week. In retrospect not the best combo. Looking forward to blowing this time out of the water next time we hit this. . limiter was upper body soreness. normally I can do multiple rds of 15 TTB unbroken, I couldn’t even get the first one this time.
A. Bench
8-185 6-205 6-225 5-245 4-265 2 -275
Incline
4×8 185
B.
2:25
2:25
2:43
3:40
3:45
3:42
Chest was so gone!
Needed this one!
1:54/ 1:56/ 2:12/ 2:06/ 2:28/ 2:18
13:04
Ridiculous, bro!
Not feeling fit at all! Haha
Rx
3:22
3:50
3:55
3:39
3:44
4:02
Me either! This one humbles me. EVERY. TIME.
Good one to wake up at 3:30 am to do…
Baseline test E5M for 30 min (6 sets)
10 Strict Pull Ups – 3/2/singles first 3 rounds then all singles
15 T2B – all UB
20 Push Ups – 13/7 all rounds except r5 was 10/5/5
25 WB shots – 15/10 (done inside to 8-8.5′ target)
2:59 / 3:07 / 3:07 / 3:19 / 3:27 / 3:25 = 19:24
***I’ve done this one SOOOO many times (18:30-22:00 range) so this time is about average
Fair play for getting up at 0330 and getting it done Candy!!!! 💪🏻
I’m still trying to get used to this schedule that most consider “normal”. After working nights for 11 years it’s been an adjustment to say the least. My entire being feels better getting more consistent sleep instead of a few hours here and there..but learning how to manage everything differently is the challenge. So, I’m going to get up and get my workouts in before work instead of late in the evening and see if that helps.
Good plan Candy, I find if I don’t train in the morning I end up worrying if I’m going to have time to fit in in, and then at some point I just can’t be bothered to train!! Stay strong 💪🏻
Warmup done ✅
A. Baseline test 6 sets every 5 mins RX
1’53, 1’51, 1’57, 1’59, 2’06, 2’09
Total- 11’55
Good little push with plenty of rest in between sets. Managed to go UB for all rounds in everything apart from TTB last couple of rounds were 12/3. Haven’t done this one for a couple of years and was 1’14 quicker than last time. Discovered grips and chalk since then so that is certainly the difference!!
B. 1hr of yoga later this morning
You just crushed this one Al…then another hour of Yoga..yikes!
Haha thanks Candy 👊🏻 yea enjoying the yoga at the moment, definitely feel like I’m starting to get a bit more flexible!
Who are this people 😯
Congrats bro !
Thanks man 👊🏻
Impressive Al – nice work!
Cheers Logan 👊🏻
Damn, dude!
Thanks Eddie 👍🏻 well done you for getting it done single handed, quick recovery 🤞🏻
For real! Crazy times. Amazing work Al.