PERFORMANCE
Warm-Up.
“Mind Muscle” Segmented Cat-Cows x 10 reps
“Mind Muscle” Hamstring Stretch w/ Eccentric Loading
“Mind Muscle” Thoracic Iso Holds
Followed by…
Take 5-8 minutes to build to your deadlift weight for Part A.
Then…
A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 2 reps @ 87.5% of 1-RM
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two Sets of:
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Weighted Plank Hold
When the running clock reaches 18:00, perform the following…
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 4-6 Right Leg Goblet Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 2: 4-6 Left Leg Goblet Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 3: 6-10 Wide Grip Pull-Ups OR 6-10 Neutral Grip Bent-Over Dumbbell Rows
When the running clock reaches 40:00, perform the following…
Four rounds for time of:
5 Dumbbell Power Cleans
10 Dumbbell Hang Power Cleans
15 Dumbbell Front Squats
20 Dumbbell Overhead Triceps Extensions
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A). 305# with belt
B) Rx – 5 rounds and 10 reps… unbroken TTB and lunges… 100% of TTB were with kip… reverse lunges were slow and heavy for me
Great work Chris!
3 rounds
10 cal row
30 sec static hang
Dl 5-135 5-185 5-245
Emom 1:30 6 rounds
Dl 2-315
10 min amrap
10 box jump step downs 20”
10 ttb
10 reverse lunges 40lbs dbs
7 rounds exactly
Great WU Invictus Mind Muscle Team!! A. Deadlift x 2 – 215#, 215, 205, 205, 205, 205 ***Wasn’t liking how rep to felt at 215, so I backed off a bit ***45s Straight Body Hold between rounds B. AMRAP 10 min – RX – 6 Rounds + 27 Reps 10 BJ @ 20″ (step down) all UB except round 7 – 1/9 10 T2B – All UB except round 3 – 8/2 10 Alt Rev Lunges @ 35# DBs – all UB ***Would have had 7+ rounds but I hit my shin on the box on round 7 rep 2.… Read more »
Great job on the metcon Candy, there’s no way I could have done more than 7 rounds! ?
Well done!
A. 305
Regular Grip. No Belt.
B.3 rounds + 2 alt. lunges RX
*I’m stoked because box jumps and lunges were movements that really hurt my knee Focused on gaining confidence good technique, and loading the right muscles.
Warmup done
A. Every 3 mins DLx2 6 sets
First set @175kg felt good so moved to 180kg
Based this off 200kg but it’s been a real long time since I’ve attempted that, but it’s probably still not far off. Interesting that when I was pulling that I was 5-6kg heavier and doing DL twice a week, but now @82kg and more focus on all round fitness it has hasn’t dropped off!
B. AMRAP 10 mins rx
6 rds +20
Thought 7 may be possible but just ran out of steam a bit by the end!