Workout of the Day
A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)
B.
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
A. 40# dumbbells split squats, 5 strict HSPUs, dumbbell row x 10 reps/arm, 40# dumbbell
B. Rx
A. 30#/10/10/15
B. DND
PC 35/5’4″/160 lbs
A1.) 24 kg KB’s (no DB’s) 6/leg each set
A2.) 12, 12, 12, 12, 12
A3.) 10, 10, 10, 10, 10 feet on 24″ box, shoulders below box at start of rep
A4.) 15, 15, 15, 15, 15 2.5lb plate/arm
+
B1.) 60, 60, 60 seconds, UB each set
B2.) Completed, 90, 90 , 90/leg
A. 25# db for 1 and 2, 8 DB presses, 10 ring rows, unweighted snow angels
B. Done – 45sec handstand holds.
A.completed 4 rounds before having to get ready for work.. 75#dbs, 12/10/10/10 on shspu and ring rows, 15 per set of RSA
B. Complete
A. 35# DB on 45# bumper x 6/ 20#x 12r/10 reps/5#x 11 reps
35# on 45#x 6/ 25#x10r/10reps/ 2.5# each hand x 15 rounds 2-5
B.2 r 45sec. Gym closed
I am new to CF Invictus. How do you choose your weight e.g. for the DB Press when there is no specific weight ?
You want to choose a weight you can handle for 10-12 reps with the prescribed tempo (search tempo training on this site for more on that). If you got 12 and it wasn’t an 8 out of 10 for difficulty, try a little more weight for your next set. Didn’t make at least 8 reps? Or you couldn’t keep the controlled tempo? Reduce the weight a bit. Trial and error.
A. Four rounds completed (was asked to stop monopolizing globo gym space with my ring set up) @ 5kg, 10kg, 15kg and 20 kg DBs for squats, and 10-15kg DBs for presses; Reverse snow angels x 10 each round; ring rows x 8 each round.
B. 46, 30, 20 second handstand holds; couch stretch x 90 sec each leg x 3 rds.
Walk home felt amazing after the couch stretches. Missed 7 days of training prior due to infected insect bite. Yeah, that’s life in Zambia.
A. Done RX. 70# DBs and front foot on 45# bumper, SHSPU 12/10/10/10/10, RR 12/10/10/10/10, RSA w/2.5# 10/10, 10/7, 7/8, 8/7, 8/7. 1st number with plates/2nd number no plates.
B. Done w/ 45s per HS hold.
A. 70# DBs, 10 Strict HSPU, 10 RR, 20 RSA w/ 2.5#
B. Done w/ 60s HS hold
A. Completed: 16 kg KBs. 2.5# angels.
B. 60s HS x3.
A. Complete 55# DB
B. Couch stretch x2
A. 50# DB / 10 Strict HSPU / 10 RR / 15 RSA
B. Done – 45 second
A. 1-done, 45# dbs. 2-10,12,8, 4/4, 4/2(those vanished quickly). 3-10,12,12,10,10- tempo made these much harder than expected. 4-20ea round
B. Done
I made up Monday’s metcon this morning:
Every 3 minutes for 15 minutes (5 sets)
250m row
10 burpee box jump overs
1:50/1:50/1:53/1:50/1:48
This was brutal after yesterday’s air squats!