Warm-Up | Performance
One set of:
Assault Bike x 3 minutes
Followed by…
Two sets of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
A.
Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1
As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to April 18, 2023. This is a re-test of an Invictus benchmark workout…hit it hard!
A. 275
B. 8:03 Rx (20/10/10/10 thrusters)
C. Fitness strength work for accessory
135
B. 8:03 RX
10/10/8/8/7/7
155
7:06
14/13/12/6/5
A. Up to 235.
B. 7:52
The last 14 thrusters were tough!
A) 155 -that tempo was 🔥🔥
B) 8:57
-thrusters shut me down 13/13/12/12
RX: 6:21 New PR
A. 185
B. 7:51 – 800m run and 95#
A. So tired that I completely missed the tempo prescription. In return I did triple each round.
Up to 80%.
B. 8:34 Rx
A. 175 x3(3)
B. 13:46 75#
A. 185#
B. 7:19 RX 18/12/10/10 on thrusters
11:51
Bike 1.3, rx weight
A. Up to 110kg
B. 7:54 Rx (quite a bit slower this time…)