PERFORMANCE

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)

Then…

A.
Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively challenging load, and perform the final three sets at that load.

B.
For time:
800 Meter Run
100 Push-Ups
800 Meter Run

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Christopher Miller
Christopher Miller
August 20, 2021 12:31 pm

Kept it light while the engine is in the shop.
A. Push Press as Rx: 95, 105, 115, 125, 135
B. For Time: 800m Row, 100 Push-ups, 800m Row
11:34
… really enjoying the return to the Invictus programming and the published warm-up.

Mike
Mike
August 19, 2021 7:44 am

M 51/190/6’
14:15 on the word. Worked up to 125# on the push press.

Janelle Winston
Janelle Winston
August 18, 2021 7:30 pm

A. Push press
65, 75, 95, 95, 95

B. 13:41 – the push ups took forever to get through. The runs were both right under 4 min.

C. Took a 30 min walk in the fall sunshine.

Chris
Chris
August 18, 2021 4:16 pm

A) 95# > 135# in 10# jumps holding tempo

B) 13:10 Rx

Push Up Sets
25
10
10
10
10
10
5 x 5

Last edited 1 month ago by Christopher Capozzi
Barefoot Squatter
Barefoot Squatter
August 18, 2021 3:34 pm

A: 115 > 135#, going +5# per set, that was a rough tempo
B: Rx 11:43

Andrea De Vries
Andrea De Vries
August 18, 2021 7:28 pm

Nice time for part B!

Neil Stagner
Neil Stagner
August 18, 2021 3:01 pm

A:
Push press
85×6
95×6
105×6
105×5
100×6

B:
Rx: 14:40

Mike Slagle
Mike Slagle
August 18, 2021 2:02 pm

Yesterday’s workout
Back squats: 215×5, 255×3, 285×1
265×3, 255×6, 225×9

Yesterday’s metcon rx
4+3

Mondays metcon done with 3-88 lb kb snatches
(Rower and double kb snatches all done in my basement)

This was a tough good grind to wrap up the day. The basement was a nice break from my hot, humid garage.

Barefoot Squatter
Barefoot Squatter
August 18, 2021 4:07 pm
Reply to  Mike Slagle

beast work right there, esp going double kb snatches

Lawrence Bogner
Lawrence Bogner
August 18, 2021 1:09 pm

A. 155, 165, 165, 165, 165
B. 15:41

Jeremy Hammock
Jeremy Hammock
August 18, 2021 12:30 pm

5 rds for time
Row 300
10 bench 135lbs
6 strict press at tempo 95lbs
14:25

Shoulder aux

Barefoot Squatter
Barefoot Squatter
August 18, 2021 4:08 pm
Reply to  Jeremy Hammock

woof, that looks quite unpleasant

Jeremy Hammock
Jeremy Hammock
August 18, 2021 7:34 pm

It was actually a fun one! Same concept but want sure how the time would workout today

Toni Martos
Toni Martos
August 18, 2021 11:38 am

A. 42kg
52kg
3set 60kg
B.
3km roadbike
100 push up
3km road bike
12 min
Add
10min
40sec on
20 sec off
Assault bike 430watts

10 min low
10min 40 on 20 off 430watts

Last edited 1 month ago by Toni Martos
Barefoot Squatter
Barefoot Squatter
August 18, 2021 4:18 pm
Reply to  Toni Martos

that’s quite an extension of B, great job

Toni Martos
Toni Martos
August 19, 2021 12:17 am

Yes i dont cant run for my knee, and normaly change for bike or assault

Blake Shealy
Blake Shealy
August 18, 2021 8:37 am

A. Push-press: 5x @ 135, 155, 175, 155, 135
(superset with…)
Bench-press: 8x @ 185, 190, 195, 185, 190

B. RX @ 10:40 (2:59, 1st 800, 3:45, 2nd 800)

I needed some more volume + chest, so I added bench into today’s workout. Went a bit too heavy to fast- had to back off a bit final 2 sets.
I’m still getting used to push press form. I find myself still trying to strict/military press the weight.

Barefoot Squatter
Barefoot Squatter
August 18, 2021 4:11 pm
Reply to  Blake Shealy

that’s insane u super set that… and as strict press to boot – sick B time

Blake Shealy
Blake Shealy
August 18, 2021 4:19 pm

The first 3-4 reps were decent PP form… it’s when I got later in the set that my form declined and they started becoming sloppy strict press.

Janelle Winston
Janelle Winston
August 18, 2021 7:30 pm
Reply to  Blake Shealy

So fast! Great job!

Zach Davis
Zach Davis
August 18, 2021 7:15 am

Warm up done

A. 95-135-165-185-205. Kept tempo throughout.

B.
60 cal assault bike
100 push ups
60 cal assault bike

13:56

Barefoot Squatter
Barefoot Squatter
August 18, 2021 4:12 pm
Reply to  Zach Davis

man i’d have a difficult time doing that volume as front squat, way to go AB after the last couple leggy days

Shan
Shan
August 18, 2021 7:04 am

M54
66-95-105-115-115

15:27
-4:30
-6:41
-4:16

Barefoot Squatter
Barefoot Squatter
August 18, 2021 4:15 pm
Reply to  Shan

nice job hitting a faster 800 on the finish

Andrea De Vries
Andrea De Vries
August 18, 2021 7:03 am

A. Worked to 85 lb for the third, fourth and fifth rounds
B. Splits were approx. 4’30” / 14’25” / 18’30”
Did all the push-ups in sets of 10. Alternated in a total of four of the rounds off a 20” box bc I was sure I would get gassed with all strict, but the other six rounds were strict.

Andrea De Vries
Andrea De Vries
August 18, 2021 7:07 am

Looking at it now, I guess I did a 10 round EMOM for the 100 push-ups. Push-ups are my nemesis.

Barefoot Squatter
Barefoot Squatter
August 18, 2021 4:14 pm

props on doing 100 reps of ur nemesis

Nate
Nate
August 18, 2021 6:06 am

A: 2 sets @ 115, 125 / 3 sets @ 135 w/ 11X2 tempo

B: 12:15 RX