FITNESS
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Followed by…
Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Then…
A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
Question : What is that mean “@30 X 1, 20 X 1, 10 X 1?
That’s the tempo and it represents the times it should take to complete the four stages of the lift. The first number represents the lowering portion (eccentric) of the lift. For 30X1, it will take you three seconds to lower yourself to the bottom position. The second number refers to the amount of time spent in the bottom position of the lift, 0 means that you should reach the bottom position and immediately begin your ascent. The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top… Read more »
Dumb question: I’m just now starting the invictus programming. When it says 3 sets of deadlifts rest 45 shoulder press rest 45 etc, does it mean do all 3 sets of deadlift before moving on to press? Or does it mean do 1 set of deadlift, rest 45, then press, rest 45, then lunges, and eventually cycle through all the exercises 3 times?
Hey dude. Most of us hang on the performance section.
I would do it as 3 rounds
Deadlift
Rest
Press
Rest…
Let me know if that helps.
Thanks bro! That def helps
You will go through the set once and restart x3
Thanks! That helps a lot