PERFORMANCE

Warm-Up

“Mind Muscle” Thoracic Iso Holds
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day

*Change the way you look at mobility with the online Mind Muscle Class! Get notified when registration opens. 

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3

Then…

A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 80% of 1-RM

*Remember that the deadlift is an internal torque (IT) movement! A double-overhand grip is highly recommended and will allow you to find the proper muscle activation (plus save you from problems down the road). Read “A Case Against Mixed Grip Deadlifts” for more on this.

B.
For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg)
800 Meter Run

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.

Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Smurf Jacks
60 seconds of Front Leaning Rest
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Smurf Jacks
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Alternating Hang Dumbbell Snatch

Attempt to maintain nasal breathing for the duration of the workout.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

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Pablo Doval
Pablo Doval
August 11, 2020 4:29 am

B. for time:12.08

Eddie Yurus
Eddie Yurus
August 6, 2020 5:35 pm

Sorry, guys. I’m a little behind this week but gonna try to make up as much as I can. Life has been a bit crazy w 2 young kids and a wife that’s 7 months pregnant. Gonna try to make up as much as I can but avoiding going to heavy since knee is still swollen.

Made up the every 90 sec for 30 mins workout today (scaled slightly).
20 cal Airdyne
12 burpee box jump overs
Run 200m
Goblet hold lunges 50# x 20

Chris
Chris
August 6, 2020 3:53 pm

A: 155, 205, 225, 245, 265, 275, 295, 275 (x3)
B: 16:15 – 2x 50# dumbbells – 8 sets of 10 reps

Janelle Winston
Janelle Winston
August 6, 2020 1:40 pm

Ouch!
A. 215. – these got hard fast!
Did BMU drills and max UB pull ups. (30!)

B. 12:43 RX. This was pain +

John Knox
John Knox
August 6, 2020 1:47 pm

Great job on both! Nicely done on those deadlifts too!!!

Mike Slagle
Mike Slagle
August 6, 2020 1:48 pm

It might have hurt, but you worked through it incredibly well! Great work on the max pullups too! I aspire to put up numbers like that 🙂

John Knox
John Knox
August 6, 2020 1:32 pm

A) every 2 min for 20 min 3 reps deadlift
225/275/325/345 for rest of sets

B) for time
800 m run 3:00
80 farmer carry reverse alternating lunges (60 / 20)
800 m run 3:05

9:40 almost Rx lol!

I don’t have 2 24 kg kbs so had to use 50# dbs.

Al F
Al F
August 6, 2020 1:38 pm
Reply to  John Knox

Holy smoke, 800m runs in 1.30 and 1.35!! Great time!

John Knox
John Knox
August 6, 2020 1:46 pm
Reply to  Al F

Haha, oops. That was my 400 m pace times, my bad. I would be an Olympic runner at a pace like that ?

Candy Olkey
Candy Olkey
August 6, 2020 11:34 am

WU + 800m Nasal Breathing run – 4:11 + Coach Fritz shin & calf stretches + Coach Michele’s feet stretches! AHHHHH made the runs and lunges feel soooo much better during and after!!!! A. 10 sets – Deadlift x 3 all @ 200# ***GHD glute/ham raises x 3 between each set B. For Time – 13:06 800m Run – 4:18 80 Rev lunges @ 35# DBs in Farmers Carry – 30/20/20/10 800m Run – 4:21 C. Blog Core Workout #7 4 Sets for quality Plank Cross body DB drag x 8 each arm @ 35# Dead bugs x 12 GHD… Read more »

Al F
Al F
August 6, 2020 1:30 pm
Reply to  Candy Olkey

Solid time Candy, you smoked through the reverse lunges ?!!

John Knox
John Knox
August 6, 2020 1:32 pm
Reply to  Candy Olkey

Nice weight on the deadlifts!

Mike Slagle
Mike Slagle
August 6, 2020 9:07 am

A. Deadlifts done at 295. These felt great today!

B. Done with one 60 lb kb and one 44 lb kb.
13:44
Runs were both about 3:40-45.

C. Travis’s core workout 4

Candy Olkey
Candy Olkey
August 6, 2020 11:28 am
Reply to  Mike Slagle

Hey…Nice work Mike! Was going to ask you if you had seen that blog post a few weeks back…it had like 8 or 9 core workouts on it? I printed it off and have been working my way through those…nice little change up to Travis’.

Mike Slagle
Mike Slagle
August 6, 2020 1:49 pm
Reply to  Candy Olkey

Hey Candy! Great work as usual. I hadn’t seen that post. Can you send it to me when you get a chance?

Mike Slagle
Mike Slagle
August 6, 2020 2:04 pm
Reply to  Michele Vieux

Thanks Michele!

Candy Olkey
Candy Olkey
August 6, 2020 2:14 pm
Reply to  Mike Slagle

Michele is always on top of things…thanx Michele!

Al F
Al F
August 6, 2020 1:27 pm
Reply to  Mike Slagle

Great time Mike, I can’t imagine doing the RL were fun with 2 KB so different in weight!

John Knox
John Knox
August 6, 2020 1:33 pm
Reply to  Mike Slagle

Nice job! Did you alternate which arm had the heavier/lighter weight? Way to improvise!

Mike Slagle
Mike Slagle
August 6, 2020 1:51 pm
Reply to  John Knox

Thanks John. Incredible work today too! I switched weights every 12 reps for the first 48, and I finished out in two sets of 16. You have to work with what you have esp. since Rogue is sold out of most of the kbs! I’d like to buy a pair of 53 lb once they are stocked again.

Al F
Al F
August 6, 2020 4:32 am

Eventful 24 hrs here in ?? Our eldest (10) fell out of the bunk bed in the middle of the night and upon going to hospital we found out she had broken her wrist and required an operation and a cast from shoulder to wrist!! So we spent the day in A&E yesterday and needless to say not a lot of training happened! Anyway back today and warmup done. A. Deadlifts every 2 mins for 10 sets x3 reps @165kg I read the article on ‘mixed grip deadlift’ and thought there were definitely a lot of very good points in… Read more »

Al F
Al F
August 6, 2020 1:15 pm
Reply to  Michele Vieux

Thanks Michele, she snapped the ends off her ulna and radius and had to have it pinned so it might be sore for a while!!
I will try DL’s with DOG and see how I get on and leave the ego at the garage door!!
I did see that test and I’ll give it a go over the next few days and report back.
Ah is the man hey, very evil! ?

Mike Slagle
Mike Slagle
August 6, 2020 9:05 am
Reply to  Al F

So sorry to hear about your daughter! I hope she heals up well and quickly.

Great work today. Strong deadlifts and you flew on both runs!

Al F
Al F
August 6, 2020 1:19 pm
Reply to  Mike Slagle

Thanks Mike appreciate it, few weeks I’m sure but kids heal pretty quick right!
DL’s and runs felt good for sure, 80 RL had to be broken up a bit and were a grind!!

Candy Olkey
Candy Olkey
August 6, 2020 11:26 am
Reply to  Al F

Super fast Al! Let your daughter know that the entire Invictus team is prayer for her speedy recovery! I used to be a mixed grip deadlifter too….and it took a minute to transition to DOG (double overhand grip)…and yup I had to set my ego aside and baby step my way back to the mixed grip weight I was used to deadlifting…but finally I got used to DOG and I don’t even think about the mixed grip anymore!

Al F
Al F
August 6, 2020 1:22 pm
Reply to  Candy Olkey

Thanks Candy appreciate it, few down days but I’m sure she’ll bounce back! I’ll have to give the DOG a bit more of a chance I think and work on it a bit more!

John Knox
John Knox
August 6, 2020 1:28 pm
Reply to  Al F

Oh my goodness! Prayers for your daughter man! I’m sorry ?

Al F
Al F
August 6, 2020 1:34 pm
Reply to  John Knox

Thanks John appreciate it ?