PERFORMANCE & FITNESS
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Assault Bike x 60 seconds (60-65% perceived effort)
Followed by…
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Assault Bike x 60 seconds (70-75% perceived effort)
Followed by…
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Followed by…
Assault Bike x 60 seconds (80-85% perceived effort)
Followed by…
Power Breathing
**Ramp up time!**
Then…
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Compare your results to September 10, 2021.
2:53 – 2:50 – 2:50 – 2:58 – 3:10 – 3:15
3:33, 3:27, 3:40, 3:45, 4:00, and 4:30
1:40, 2:15, 2:18, 2:45, 2:38, 2:42
Bonus snatch work
3x snatch pull + snatch + ohs 65-95-105
e2mom snatch
2×117.5-2×117.5-125-135-142.5-147.5-152.5-160f
Baseline interval test
3:20-3:40-3:50-4:10-4:30-4:35
started rx bailed to airsquats from wall balls 13 reps into wbs in the 2nd rd. Shoulders couldn’t take it.
Last did this in Jan 2019 all air squats instead of wall balls capped 13 reps into squats so big improvement. I’m happy.
2:17, 2:37, 2:29, 2:30, 2:38, 2:58
2 seconds slower than the previous time which is my best. These times were more consistent overall. This is always hard to work through. Great job everyone!
2:16
2:37
2:15
2:27
2:47
2:47
2:37
2:29
2:45
3:10
3:01
2:57
Lots of cramping today
Dehydrated for sure
Warm up ✔
Decided to add a nice chest pump prior to:
Incline BB bench 8@135/6@155/3@165/ 2@175/1@185
“Invictus Baseline Interval Test”
Every 5 min, for 30 (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20 lbs to 10′)
2:50/3:00/4:00/4:30/5:30
All UB except the 5th set. I hit a major wall and had to call it a day. May or may not regret the strength work prior 🤣 was a little pale after 5th set
Wod done rx:
2:38/4:10/4:45/4:35/4:25/4:00
1st set – 2:53
2nd set – 3:06
3rd set – 3:25
4th set – 4:09
5th set 4:59
6th set – DNF
14 LB WB
M55
That smoked me. Lots of room for improvement.
4:10
4:44
13 WB
10 WB
9 WB
12 WB
Too much 2 arm stuff in this one so did something else
Warmup done ✅
A. FT 21.2
10 snatch
15 BBJO’s
20 snatch
15 BBJO’s
30-15, 40-15, 50-15
Completed in 22’20, 46 of the 50 snatch completed in the 20 min time cap
B. Travis’ core workout #1