***SCHEDULING REMINDER – Invictus is operating on a Holiday/Saturday schedule for Labor Day. Our group sessions Downtown will run at 8:30 a.m., 9:30 and 10:30 a.m. and our group sessions at Point Loma will run at 8:00 a.m, 9:00 a.m. and 10:00 a.m. Clinics and private coaching sessions will proceed as specified by your coach for those sessions. We hope you will come get after a fun group workout, and then enjoy a relaxing day!***
A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)
B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
At home.
A. BP 185×8, 195×8, 205×5, 195×6. Strict Pull-ups 17, 12, 9, 9.
B. 12:47 RX. Push-ups 30/6/5/5/4, 15/10/5s. 32kg KBS 20/10 x 2.
Did on tuesday…
A: 95# bench x8 reps
Strict pullups were 7765
B: 9:34 rx
Did some accessory from comp from various days.
Ant loaded weighted step ups #40 sandbag x8 steps
Reverse hyper x8 @3111
Rest 10sec and hold as long as possible 35-45 sec
4 rounds total
Then every 5 min x 20 mins
400m run
200′ sandbag carry
10hspu
Ouch! Way to push through the pain. Lol
A: Bench: 8 reps 165,185,185,185
Strict chin-ups: 10,10,9,9
B: 11:05 with 60#kb unbroken/
Push-ups: 25,15,10
A:115/115/135×5/125
Worked on negative pull-ups to help build the strength as I suck at pull-ups. Getting there little by little.
B: somewhere around 20-25 mins. Forgot to start the timer
A. Bench 4 sets (8X225)
Pull ups strict (10,10,9,6)
Failed at reading so did every 2 mins for 4 seats instead of 4 mins for 4 sets.
B. 12:51 with 53kb. Biggest I have at home.
A.
Bench 225 (4×8)
Butterfly Pull-Ups (20,12,15,14)
B. 19:39
Pushups
(set 1) 35, 10, 5
(set 2) 34, 12, 4
KB Swings 100#, 2 unbroken sets of 30
300m runs: all pathetic, but done without walking, so that’s a start.
Dropped in at some friends gym and did a partner workout there:
20min AMRAP:
5 Burpees
7 Power Snatches (95/65)
9 Wall Balls (20/14)
You go, I go style. Partner and I got 17 rounds + 1 Rx. On to vacation the rest of the week in the Grand Canyon. Be back next week. Have a good week everyone!
A. High reps Bench 75# @ 18 X 4
Strict Pullups: 15, 13, 11, 9
B. 13:08. Sub’d KB for 10 GTO with 75# and 20 KB swings @ 35#
First 10 GTO were U/B. Then 5/5.
Pushups went 20, 10, 10, 10. Then 5 X 10.
Lungs! Ouch!
A. Bench: #185×8, 195×8, 205×8, 215×8…thought I might struggle for 8 reps but felt good today, next time start at 205.
Pullups: 16, 14, 12, 12.. all strict
B. 9:24 as Rx with 70# KB…all u/b except last set of pushups 30/10/10.
A. 8×155 each round, 10 strict, 8 suppinated, 17&10 kipping
B. As Rx, 24kg American swings. 12:17
Wife used 12kg American swings, 12:18. Those push-ups were awful.
A. 79X8/99X8/109X6/114X4
PU – 20/12/14/6
B. 9:25
44lb KB
A) 95×8+6/95×8+7/95X8+6/105×7+6
B) 10:22 RX with American swings
A.) 225#X8 plus 8 strict pullups for all 4 sets.
B.) 12:25
A) 8x95lb 10 Pull ups
8x100lb 10 pull ups
8x 105lb 10 pull ups
8x 110lb 10 pull ups
23’03
80lb Kettlebell
Went for deadlift pr today and got 455 (15lb pr) went up to 255 on bench attempted 275 twice and just wasn’t quite there
B. 53lb kb American swings 8:59 ub on kbs swings and first set of push ups 27/23 2nd set of push
A.
135# x 8 – 23 pu
155# x 6 – 22 pu
165# x 6 – 22 pu
175# x 4, 165# x 3 – 23 pu
B. 13′ 28″. Heaviest KB avaliable was 50#.