Warm-Up.
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Then…
A.
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2
B.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds
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Only A:
7:42
Nice time.
Ha! You too!
Warm up
7:42 RX Ouch.
B- complete. Did Superman’s instead of hip thrusts
Ended up doing the Fitness workout by mistake, whoops! Anyway only difference was KB swings instead of deadlifts so not a major!
A. For time
50 cals on hand bike
80 KB swings with 24kg
50 cals on hand bike
8’28
B. Barbell hip thrusters @170kg x 5
C. Did Travis’ core workout #2 again as forgot to check the timings’
3’10
3’09
Always feels harder getting it done on a bank holiday but glad to have done it in the end, have a great weekend!
A. 8:49
B. 3 rounds for max accumulated L-Sit
5 BMU’s
10 Box Jumps
Max L-Sit (20″, 25″, 25″ = 1’20”)
Yesterday’s workout
Snatch up to 145
B. I switched up the metcon so I didn’t have to run outside today.
5 rounds
500m row
15 60 lb kb goblet squats
13:32
C. Travis’s ab workout 5
Great WU + Mind-Muscle class…excellent class…I actually think this was the perfect day for that with all the DL’s and then hip thrusts! Thank you Invictus Coaches!!
A. For Time – 10:08 RX (14s faster than the last time I did this)
40 Cal Row – 2:59
40 DL @ 155# – in sets of 8
40 Cal Row – 3:18
B. 5 Sets
BB Hip Thrusts x 5 @ 20X1 – 205#, 225, 245, 265, 275(PR)
Band Pull-Aparts x 25 @ 1010 (3 sets front / 2 sets OH)
Great job all around. I look forward to hitting this one tomorrow.
A1. Mind-Muscle class at 12 pm (EST) THANK YOU COACHES!
A. 50 Cals (airdyne)
40 DL at 185
50 Cals (airdyne)
7:56
B. up to 340 (took me 2 full rounds to figure out how to stop bruising my pubic bone – HINT, place the bar on the top of the thighs and use your hands to prevent the bar from settling into your hip crease – someone tell me if that’s not right)
Super work on the Metcon Nathan!! I cant hold the bar out of my hip crease..so I use a couch pillow on my lap and put the bar on that…otherwise I’d be a bruised mess! But I would think if you are able to hold it out of the crease and still activate the hips and glutes then problem solved.
yeah, i’m able to push the bar about an inch south of my hip crease, not very far, but enough that i’m not focusing on the pain (that’s with padding wrapped around the bar – despite lots of padding, I was still having a pain issue).
Great work nathan. I wrap the bar in a towel to mitigate that.
Thanks for the tips, Mike & Candy. I actually had an entire yoga mat under the bar but was still experiencing quite a bit of discomfort until i started pushing the bar out of my hip crease slightly. Then I was able to concentrate on the movement.