PERFORMANCE

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

*Invictus Weightlifting Warm-Up*

Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

*This is a warm-up / positional exercise, the focus is not on heavy weight.

Then…

A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

*The pause is a time to check your weight distribution! Make sure you are spread equally from front to back with even distribution over your hips. Chest up!

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push-Ups
9 Shoulder to Overhead (135/95 lbs)
12 Toes to Bar

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Spend 10-15 minutes on your favorite “Mind Muscle” Mobility drills. Check out this Mind Muscle YouTube Playlist for ideas.
Then…

Every 10 minutes, for 40 minutes (4 sets) for times of:
800 Meter Run OR 1000 Meter Row OR 45/30 Calorie Bike
20 Dumbbell Deadlifts
15 Dummbbell Front Squats
10 Dumbbell Push Press
5 Dumbbell Hang Cleans

Choose a weight that you would be proud to perfrom this workout unbroken with on the first round.

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Anika Tipton
Anika Tipton
August 13, 2020 5:36 pm

I’m here Michele! 😂
A1. 95#/105/115
A2. Sets 1-3: 125# sets 4-6: 130#
B. 3+25 with khspu with a plate AND an abmat under my head 🙄 These have been a real sticking point lately… 2 reps away from 4 rounds darn it!

Michele Vieux
Michele Vieux
August 13, 2020 7:38 pm
Reply to  Anika Tipton

Yay! I was getting worried…

Mike Slagle
Mike Slagle
August 13, 2020 2:14 pm

Yesterday’s workout
6 strict c2b and 6 strict ring dips
50 ft wall run
List

B. Metcon Rx
I got timecapped with 6 pull-ups to go and finished up asap.

I was busting it the whole 12 and couldn’t fit it in. All pull-ups were strict.

Al F
Al F
August 13, 2020 11:26 pm
Reply to  Mike Slagle

Nice work getting it done Mike!! 💪

Janelle Winston
Janelle Winston
August 13, 2020 1:19 pm

Yesterday’s

Did some of the practice gymnastics then:

1. 6 RMU with feet on box.
2. 60’ x 3 – the 3rd round took 3 min.
3. Tuck hold on rings. Accum 60 sec

B. Super aggressive time cap IMO. Was busting and got to the pull ups with only 5 sec left. Finished anyway. 12:33
PU – 17/3, 14/6

Mike Slagle
Mike Slagle
August 13, 2020 2:15 pm

Great work Janelle! 12 minutes was rough on that one. You finished it up though 🙂
Well done!

Michele Vieux
Michele Vieux
August 13, 2020 7:39 pm
Reply to  Mike Slagle

I agree on the time cap. I actually gave my workout partner a 14-minute Cap before re-reading this.

Al F
Al F
August 13, 2020 1:15 pm

Birthday yesterday Michele but managed to train anyway. Bit of family time today so did 20km of single track on the mtb with my 8yr old son and he loved it 👍
Away in 🇩🇰 for another 3 weeks and then the kids aren’t back to school till mid September!
Back into it tomorrow morning 💪💪

Michele Vieux
Michele Vieux
August 13, 2020 7:40 pm
Reply to  Al F

OMG!! Happy birthday, Al!!

Al F
Al F
August 13, 2020 11:24 pm
Reply to  Michele Vieux

Thanks Michele 🎂🍾!!

Mike Slagle
Mike Slagle
August 13, 2020 7:58 pm
Reply to  Al F

Happy birthday!

Al F
Al F
August 13, 2020 11:24 pm
Reply to  Mike Slagle

Thanks Mike 🍻

Jeremy Hammock
Jeremy Hammock
August 13, 2020 12:40 pm

3×5 press in split position
95-115-115
Emom 6 min split jerk
2-135
2-165
2-185
1-215
1-235
1-265

Amrap 9 min
6 shspu
9 shoulder to overhead 125lbs
12 ttb
5 rounds

Candy Olkey
Candy Olkey
August 13, 2020 11:58 am

Great WU! Press in Clean done about 3/4 way down using PVC and 35# BB for last 2 sets Tall Jerk done using PVC, 35#, 55 A1. Push Press in Split Jerk Position x 5 – 35#, 55, 65 (will start heavier next time and can go heavier) A2. Split Jerk – (forgot about the pauses…oops) 85# x 2, 115×2, 115×2, 125×1, 130×1, 130×1 (sets of 1 slightly over RX) B. AMRAP 9 min – 3 Rounds + 3 reps 6 L-Sit DB strict press @ 30# DBs – UB, 4/2, 4/2 9 Shoulder to OH @ 95# – UB,… Read more »

Mike Slagle
Mike Slagle
August 13, 2020 2:17 pm
Reply to  Candy Olkey

Awesome work! I look forward to doing this one tomorrow. Did you just get the leg press machine? That was always my favorite part of my college lifting days!

Candy Olkey
Candy Olkey
August 14, 2020 4:43 am
Reply to  Mike Slagle

It’s not a “real” leg machine…it’s a Smith Machine where the BB doesn’t come off the rack, but runs through tracks…definitely not intended for the legs, but it works quite well actually. I’ve had it in my garage gym for years…but I don’t like using it because I prefer the BB to be free of the rack. Lots of people tell me I should do bench on it because it’s safer since I don’t have a spotter…but I don’t like that I have to twist the bar to get it to unhook from the safety slots, and again…I want my… Read more »

Mike Slagle
Mike Slagle
August 14, 2020 5:02 am
Reply to  Candy Olkey

Makes sense. I don’t like using smith machines in hotel gyms for the same reason. I’d much rather have the barbell coming off of the rack.

Michele Vieux
Michele Vieux
August 13, 2020 7:41 pm
Reply to  Candy Olkey

“Rest” on rings is so sneaky! Great job!

Candy Olkey
Candy Olkey
August 14, 2020 4:44 am
Reply to  Michele Vieux

It sure is….

Jeremy Hammock
Jeremy Hammock
August 13, 2020 12:41 pm
Reply to  Michele Vieux

Teaching coaching and parenting. Feel like there’s little time. Been getting work in during a 30 min window before our athletic period. Trying to do my best with the time. I’m super wore out haha

Janelle Winston
Janelle Winston
August 13, 2020 1:21 pm
Reply to  Michele Vieux

Took yesterday off. (Wed is my usual off day) but back today. 🙂

Mike Slagle
Mike Slagle
August 13, 2020 2:16 pm
Reply to  Michele Vieux

Yesterday was an unexpected rest day!