Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time
B.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
A. Bryan & Christy – 3 rolls to candlestick/handstand walk x 30’/tuck hold x 45sec.
B. Bryan (run) – 33, 31, 31. Christy (run) – 22, 22, 22.
A. Muscle-Ups 12-12-11; Handstand Wall Runs 15 taps/side; L-Sit acc. 30sec
B. Rx: 37, 31, 33
A: Did banded bar muscle ups, with starting from dead hang and trying to just use the band for its assistance, not momentum. 5 reps each round
Handstand walk: 3 steps is my max right now, did some wall runs too.
L-sit hold on parallettes: Held 35 sec at a time the first round then it was a struggle to hold 15 at a time!
B: Did my airdyne “equivalent” 1:35-1:40 each round. WB were 20 21 21
Basketball game today! I’ll hit the progression work this week though, definitely need it!
Did the workout from yesterday, 11 Aug.
A. 185#x5 Bench and 50#x20 DB Rows
B. 4+30 Rx with 400m runs instead of 300m
Probably going to start mixing more track work in. I have gotten noticeably stronger but my running has gone down the train.
A. Mu-8,6,6.. Hs walks in a couple sets.. L-sits done on rings broken up in 2 sets
B. Rows + 30-27-23 wall balls
Nice work, B!
A.
Muscle ups: 10, 8, didn’t do MU the last round b/c I ripped my palm on the last set
HS walk: progressions
L-sit hold: accumulated 30 seconds
B.
400m row
26, 27, and 28
Noooooo! How bad is the tear? Do you know how to take care of it?
Still a day behind. Made up yesterday-
Bench 195# x 6 reps
DB row 55# x 20 reps
Knee bothering me from yesterday’s cleans so modified to:
15:00 amrap
20 kb swing 53#
10 kb strict press 53# (5 ea arm)
25 cal assault bike
3+ 35 (5 cal)
Mentally wasn’t in it today. Didn’t have the drive-
You will have days like that, but the bottom line is you got in the gym and got some work done, Rest up that knee and you will have an opportunity next week to retake some fun workouts.
A: 5 roll-to-candlesticks + 4 low-ring mu progressions
10 meter wall runs
L-sits: 45 sec’s cumulative, 10-15 sec at a time
B: 400 m run
1) 1:40, 27 wall balls, #14
2) 1:37, 24 wall balls
3) 1:37, 25 wall balls
Great consistency on those wall balls Leslie!
A: 1 Muscle-Ups = 3 pull up+4dip
A1) 2+1PU/10xHS wall walk/L-sit hold 30sek
A2) 2+1 / 10 / 20sek
A3) 2+1 / 10 / 15sek
B: 400m Row / wall ball 10 kg @ 40 / 40 / 39
Awesome job, Matteo!
I have no the ring, only door bar because I do not have to do Muscle-Ups 🙁 so far converting into 1 Muscle-up on 3 chest to bar puul-up + 4 strict dips . you have any other suggestions for a substitute for Muscle-Up ?
great wall ball scores! That is big time Matteo!
I have no the ring, only door bar because I do not have to do Muscle-Ups 🙁 so far converting into 1 Muscle-up on 3 chest to bar puul-up + 4 strict dips . you have any other suggestions for a substitute for Muscle-Up ?
Extra. Hatch squat cycle (W4 D1)
Reverse order due to lack of space.
B. 32 – 30 – 31 (row, 9kg WB)
A1. 0 (3 attempts) – 0 (2 attempts) – 1 (yey!!!)
A2. Handstand hold and one or two steps
A3. Broken up into tiny tiny pieces…
A LOT of weaknesses for me on this day…
Squats to wall ball! Wowzers. 🙂
Lacked time . B only
29 -33-36 row’d all in under 1:18
Nice work Patrick! That is a great row/WB combo!
Jeremy , to say that was in my wheel house is an understatement. I’m 1- a rower , 2- the row coach at my box 3 – 2m tall so I like wall balls
Forgot to mention I used a 30lb ball
30#! Whoot!
A. As rx
B. 400m row, 35+33+33
Cant feel my legs right now.
Killing it Niqlas!! Nice work.
Nice, Niq!
A. 3 Candlestick rolls, MU Progressions
10m HSW Unbroken. L-sit. This is a killer! I can´t straighten my legs out. Hold for 10-15 sec.
B. 400m Row 22,25,25 with 9kg ball
L-Sit are torture, are they not!!! It is amazing how a simple hold like that will crumble the soul! Nice work on B!
Haha yes! Terrible.. Need to do them more frequently i guess…
Great job, Pär!
A. did candlestick/progressions. I can do MU but I don’t have a tree or structure high enough to put rings on… I need to work on that.
10m of hand stand walk, no consecutive, but in total
L-sits on the rings, cumulation of 45 sec. could do for 15 secs then had to break.
b. run + 25, 36, 39 WB 20#. First round the dog was with me and had to stop and poop… Lost a few seconds on that round.
You could always come visit us on muscle-up day…
A. 3 jumping MU. 1 min HS practice. 3×15 sec h-sit.
B. RX Run 25. 24. 25.
Nice work Kyle. Super consisten as well!
Yeah Kyle!
A. Muscle-Ups 6/3/1
Handstand Wall Walk (first time – much more challenging then static hold)
L-Sit 3×15 w/ 30s rest between
B. 400m Row + 35/35/35 (20#/10′)
… humbling this morning – second and third rounds of MU was a collection of failed attempts …
Holy consistency batman! Nice work.
Nice work, Chris.
Today marks the 1 year since I began following Invictus programming. I did a throwback to 8/12/14, my first Invictus workout:
AMRAP 8
10 pullups
15 thrusters (95/65)
30 doubles
8/12/14 score: 2+10 Rx
8/12/15 score: 3+8 Rx (I was at the 2+10 mark with 2:45 left). These thrusters crushed me! Happy with the progress over the last year. Thanks for the programming!
Woo hoo! Way to go Greg! All your hard work and consistency is paying off!
Congratulations Greg – good call on the retest – nice work.
Nice work Greg!!! We started following Invictus about the same time. I am right at the one year mark too!!
WOW! That’s so awesome Greg! Great to have the comparison and good on you for keeping track of your start date to measure progress. This is a great indicator that you’ve been putting in hard work consistently. Well done sir!
A. Muscle-ups 8,8,8 unbroken Handstand walk 1,2,2 attempts, L-sit done!
B. 400 m Row + 39,37,37 Wallballs
Nice work, Adam!