Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Good Mornings
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Reverse Snow Angels
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank
Done.
315 deadlifts
70/70/65/65/60/55
SC2B 10/8/6/6/6/6
Dips 20
A. Done
B. DL @ 275 but had to scale.
switched to 4 BMUs in rounds 4-6
took extra minute to finish 5th set of BMUs
Only 9 reps in the 6th set of shoot-throughs
Seriously tough work. Definitely saw some stars.
Good Job Luke
Today I suffered a lot.
warm up
wod (deadlift @100kg, KBs @24kg)
reps 08/12/02/05/40″ set 1
reps 08/08/02/05/40″ set 2-5
reps 06/08/03/05/40″ set 6
stretching
Have a good day
I definitely feel you on the suffering.
5 sets with 1 minute breaks in between.
Used 295 on deadlift.
Rx for the rest.
Win of the day, doing 5×8 deadlift with no pain and a good form maintained under fatigue.
Huge win!
Minute 1 – subbed KB DLs with 24kg kettlebells instead of barbell. Taking it easy on the lower back still.
Minute 2 – 16 walking lunges with the 24kg KBs.
Minute 3 – 6 BMU all unbroken.
Minute 4 – don’t own parallettes so did 25 abmat sit-ups instead.
Minute 5 – :40 plank ✅
Warm-up as Rx
Every minute on the minute for 20 minutes (4 sets)
1. Deadlift: 8 reps w/ 315# (Broke 4-4 each round)
2. Walking Lunges w/ 2p KBs: Broke 10-6 each round
3. Ring Muscle-Ups: 6 reps/round (singles)
4. 12 Parallete Shoot Throughs – UB
5. 40s Prone Plank – UB
… this was brutal … the well was completey dry this morning… no place to hide … best of luck with this one.
I agree with you Chris. The correct word is “Brutal”.
Good job.
Good morning everybody…
A. DL : 225/225/135/135/135/135
WL: 50# DBs
C2B for MU
GHD sit up for shoot thrus
prone plank
posterior chain is still fatigued, so backed off weight.
From last night A. 10 sets of 40% of max HSPU for time – did these as kipping (max set 7) – did 3 every 50 secs. Most HSPU i’ve done in a session and 30% more than i did in 10 mins a month ago! B. 5 Sets: 1 Tempo Overhead Squat 1 Overhead Squat based off projected 80kg 1rm overhead squat. 60-72%, done every 1 min 30. C. Snatch Balance – 5 Sets of 2. Up to 60kg which is 75% 1rm overhead squat. Felt really good and confidence and speed under bar is growing. D. Slap Happy… Read more »
Good job James!
What kind of programming do you follow?
Thanks dude, you too – especially on the gymnastics pushing, would love your capacity. I moved to the Comptrain open programming around 3 months ago. I felt like i wanted to see how far i could push myself with the extra volume before life commitments got in the way – will be coming back to Invictus when that happens!
The comp stuff looks great but I think that it’s much more time consuming. Not speaking of intensity on a daily basis.
Agreed! This one takes me 1hr 20ish on a speedy day
Great job on hspu!
Thanks Chris, feeling loads better! Nice subs today to keep the intensity, hope the posterior doms isn’t too bad
Yesterday’s:
Amrap 15 min
500 m rowing ~1:55
40 DU a tripped a lot today
10 SHSPU UB/UB/6.4
3 + 470 m
Amrap 15 min
20 cal AB ~1:00
40 Push ups 10.10.5.5.5.5/10.10.10.7.3/10.5.5.5.5.5.5
20 WB UB/10.10/10.5.5
3 + 8 cal
Push ups and Wallballs ?
Wow