PERFORMANCE
Warm-Up.
One set of:
Row x 200m at a stroke rate of 22 strokes per minute (s/m)
Row x 200m at a stroke rate of 24 s/m
Row x 200m at a stroke rate of 26 s/m
Followed by…
One set of:
Elephant Walk x 60 seconds
Barbell Romanian Deadlift x 4 reps @ 6011 tempo
Then…
A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds
For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.
B.
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to May 20, 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!
8:08 RX
7:27
Hr168 post
A)
Barbell
35# DBs
B) 9:34 RX
A. 3 Sets
Front rack BB split squats x 5/side @ 4211 – 55#, 65, 75
Rear foot elevated DB Romanian DL x 5/side @ 6011 – all at 35# DBs
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
B. “Nitrous” – RX 9:10
1000m Row – 4:27.7
50 Thrusters @ 65# – 13/10/8/8/4/7
***lost count on the thrusters which cost me about 10+ seconds..should have just stuck to my plan to do sets of 10 😠 ! Still beat May 20th by 39s..but fell 27s short for a PR!
Dealing with some knee issues
Upper body pump today
Emom 10 rounds
5 close grip bench 175
5 chin ups
Emom 10 min
5 bent over rows 135
5 over head press 135
3×30
Banded over head tricep extensions
Banded curls
A. 135 Front Rack Tempo
53#s in each hand Rom. DLs
B. Core WoD #2 Invictus
C. Gymnastic WoD #2 & #3 Invictus
D. Bamboo Bar (4×1 Min hold, 4×25 serratus press, 4×25 bench press)
Banded with 4 #35 KBs (2 on each side)
25:45
**Tore hands on Deadlifts earlier this week and trying to avoid bar/pull up work
Holy smokes Getty…hell of a day!
8’30” 😐
Nice Juan!
Thanks. Had surgery in both shoulders .cant rest the bar on my shoulders when doing Thrusters
6:45
dang fast
I’m glad you left comptrain! I saw your post and agree 100% and have thought those same things for awhile.
This is blazing fast!!
Row was 3:55 then did thrusters 22/10/10/8
7:23
Did Invictus from 2014-2016 and I’M BACK
Welcome back! Great time on the metcon too.
Welcome back Kyle..great work today!
Full week, missed the last couple of days.
B) 840. Tried to keep the row “easy” to better press the thrusters. Thrusters broken into 20-10-9-11.
I’ve had a tough week as well..trying to get back into the school routine with the kid. That’s some outstanding work on “Nitrous” Zach..huge thruster sets!