PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-up”
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:
Snatch Grip Romanian Deadlift x 8 reps, pause at patella each rep
Broad Jump x 3 reps
Air Squat x 10 reps
Then…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to September 16, 2022. This is a re-test of an Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!
SN 65-95lbs
7:16
14/12/12/6/6
Sept 16
7:27
55kg
9:26
A. Hang Power Snatch + Power Snatch
Up to 146
B. 10:58. Front rack position sucks so holding weight in front on thrusters.
A. 95-100-105-110-115-120-125-130-135-140# all made overpull on the hang snatch at 140.
B. Rx 9:02 last time was 12/09/21 in 9:48 46 sec PR. Row was 3:45
A. 40 – 67kg @90% PB
B. 8:23 Row – 4:15 thrusters 10/10/10/7/7/6
As a fútbol world champ I took the day off.
🤣 Congrats!
Late to the party today!
Warmup done ✅
A. Hang snatch and snatch every 2 mins
Worked up to 64kg, 2 off PB so I’ll take that today.
B. Nitrous RX
6’38
Haven’t done this one for almost 3 years and beat that time by almost 1 minute. Row done around 3’35 and def helped going out fast and then cruising the last 100m for a quick transition.
Took the extra seconds to put my belt on and that def made the thrusters feel easier and went 20/11/11/8 so 1 less break than last time here as well 👍🏻
Great work Al. After I finished I wondered if the thrusters would have felt better if I had used my belt. Not sure anything would have made them feel better at 4:00 am.
How are you doing, bro? All better yet?
Hi Eddie, yea all good now man thank you 👊🏻 Just finished a transatlantic race to the Caribbean and heading home in a few days so will have to get back on it then!
Glad to hear it, bro. Just checking up on ya. I was afraid I might win a workout if you didn’t come back soon. 🤣
Haha 😂 appreciate it man, sure you’ve been smashing it!!
A:
95-115-135-155-175-195-215-230-240-miss @250
Bonus: Back Squat – 2 reps every 2:00 for 10:00
315-365-405-455-485
B:
5:36 Rx
I think I’m working out w the wrong dudes. 😬🤣 Nice work.
9:28 15 lb dumbell thrusters with a cold
50 snatch for form
155-220
6:12 Rx never done this metcon
A. Hang Snatch + Snatch
55,60,65,70,75,80,85,90,95(f),85,90,95(f)
***Today’s reps felt hit or miss..not super solid. Couldn’t get hang snatch after 80#.
B. Nitrous – 9:43
1000m Row – 4:30.8
50 Thrusters @ 65# – all broken up
***One of my worst times for this one. But today’s success was just finishing..thrusters felt awful and I wanted to just quit…but I just ignored the clock and pushed on.
Good job. Sounds like me every workout. 😉
Well done for getting it done Candy and not giving up!! 👊🏻