PERFORMANCE
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to September 8, 2021. This is a re-test of an Invictus benchmark workout…hit it hard!
95KG
9’30”
A. Gymnastics – BMU drills
B. Yesterday’s
80 DU
40 KBS 53#
20 ring dips
10 BMu
800 m run
10 BMU
20 RD
40 kBS
80 DU
21:23 – 8 min total doing BMU.
I wanted to do them all rx and so it just took a while. Also ran for 4 min on the Assault runner instead of distance as I feel like I’m having a heart attack every time I get on there.
Rings dips were 50/50 rx and assisted.
A.145 lb (155lb fail x)
B. 5 Rep (145)
C) 11:40 (65lb) 😬
32 min treadmill
A- front squat tempo 1RM was 255 today
Max reps, felt a pinch in the knee on the first rep, racked it. Not worth it.
B- Nitrous RX
8:02
For a PR for sure
A. 210 + 5# from last time 2×210 regular front squat
B. 9:48 row in 3:45 thrusters 10-9-9-7-6-4-3-2
I’m new here so don’t hate on my baby weights lol. I’m still figuring out weights/pace for workouts since I don’t know a lot of my stats.
A. Max was 115# but after a few reps went down and stayed at 95 for the rest of the reps.
Max reps 8 @ 95 #
B. 7:24 but with 20# for thrusters. My quads and midback were smoked from the first workout!
9:40Rx
205 max x3 max set. 14:03 RX
Warmup done ✅
A. Tempo FS 1RM
Up to 120kg
120×3 no tempo
B. FT ‘Single handed Nitrous’
1000m one arm row
50 single arm thrusters @20kg KB
7’26
Off rower at 3’57 but transition took a bit of time. Good push 👊
C. Travis’ core workout #1
That one side is gonna be super strong haha
Great mental strength dude. Nice job.
Haha thanks Mugu, yea I did think that as well! Going in for surgery 🔪 next week so trying to get in as much as I can before that!!