A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
A. Bryan – 250# x 5; 16, 16, 13, 11.
B. Bryan – 5 rounds + 5 kbs. Christy – 6 rounds + 7 kbs.
A. 100/5, 105/5, 108/5, 110/5 – 5,5,5,5 KHSPU 3sec negative
B. 5 rounds
A.
Tempo
110×5/ 13 strict (with ab mat)
110×5/ 12
110×5/ 13 (half ab mat)
115kgx5/ 7 (no ab mat)
Been struggle with SHSPU ever since. My weakness but one of my favourite skills at the same time (love handstand walk – 10m unbroken) – I’m 189cm tall, and that damn arms reach 😀
B.
Subbed for 3 rounds with no time limit:
25 GHD sit ups
25 GHD back ext
10m hs walk
Hello everyone!
I’ve been trying to figure this out on my own but with no results..what does this whole thing with “20×1”, “10X0” mean ? I am new to Invictus programming so please understand ;D
A:
315×4, 315×4, 315×3 (bad form on the last and had to drop it), 315×4;
HSPU: 15, 12, 12, 10 (went slow and steady; focused on staying in position for full minute)
B:
6, plus 15 Kbs (Subbed singles; my DUs aren’t consistent)
A. DL: 160, HSPU: 22,25,25,22
B. 7
A.
275×5, 305×4, 305×5, 305×4.
Grip failure, legs still felt strong;
SHSPU haven’t tried kipping
23,18,15,12
B. 60 Singles, need to spend time on DU’s
7+10
C.
Core work
A. 365×6
B. 7+8 rx too many dub trips
Good grief that DL
Thanks pretty dang good yourself!
A: 5 reps 120 kg (focusing on low back/spine stability throughout the movement)
SHSPU 14/14/13/13 (have to work more on ROM in the last inches)
B: 7+4
Deadlift at 365 and 13,13,14,10 on handstand push-ups
6 rounds plus 11 makeshift kbs. Had a 50 lb screw on weight dumbbell
Deadlift 205lbs x 5 each round
HSPU 16/18/14/12
24kg kettle & 45 SU
7 rounds + 2kb
A) Deadlift
250,275,275,275
First time deadlifting in a year. Felt really good.
HSPU
13,13,14,14
B) 7 rounds
Deadlift @155lbs
Hspu 15/13/10/10
B) 5 rounds + 7 KB swing
A. Deadlift all at 295….should have gone heavier
Strict HSPU 21/22/18/17
B. As Rx 8 + 36
A. 245+5strict/2kip
275 + 5/5
275+5/6
275 + 5/4
B. No jump rope – sub parallette shoot throughs
4 plus 28 shoot throughs
B) 8 + 11
A.
DL- 225/315/335/335
HSPU- mix of Stricts and Kips-17/13/12/11
B.
6+15
@70lb Russian KBS( only one in garage) & DUs
A. Felt good during warmup so I worked to a new 1rm of 410.
4 sets of strict HSPU: 22,17,12,13
B. 3rds+15 kbs. DUs slow but seeing some consistency
A. Worked up to 355# x 4+F
B. Used 70# KB, 6+11.
A. 215-5reps
215-5 reps
225-5
225-5
B. 5rds RX
Rope broke on rd 2 mid DU. Stopped clock to get new rope but not right away. Gym rope heavy wt.