TESTING DAY – Please be sure to record and post your results to comments. These tests are important data points for athletes to track progress. You’ll also notice that the volume may seem a bit lower this week as we test a few things and transition into the new cycle, which will begin August 1, 2016.

A.
“Invictus Strict Handstand Push-Up Density Test”
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

A.
Two sets of:
Strict Muscle-Ups x Max Unbroken Reps
Rest 2 minutes

Rest until fully recovered, and then…

For max reps:
3 minutes of Muscle-Ups

B.
Take 20 minutes, not more, to establish a 1-RM Clean & Jerk
(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

Rest exactly 10 minutes, and when the running clock reaches 30:00…

C.

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.

NOTE – Many of you hit new PR’s earlier in this cycle.