A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to December 9, 2019. This is a re-test of an Invictus benchmark workout…hit it hard!
ALTERNATE WORKOUT OPTION – LIMITED EQUIPMENT
Ten sets of:
30 second Run/Bike/Row @ 95% effort
2 Minutes Jog/Bike Row @ 75% effort
Perform the 2 minute interval with nasal-only breathing. You might find that you can not immediately nasal breathe after the 95% effort, but the goal is to recover as quickly as possible.” “Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
You choose the stretch that you feel that you need the most.
ALTERNATE WORKOUT DEMO:
https://youtu.be/33Vi2FTflUQ
A. 135/150/170/180/170/150/135
B. “Ferrous”: For time: 800m run, 50 Thrusters (95lbs)
10:47
A) 250/285/325/345/325/305/275 (380 1RM)
B) 8:05
A. .
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 215
*Set 2 – 4 reps @ 245
*Set 3 – 2 reps @ 250
*Set 4 – 1 rep @ 250
*Set 5 – 2 reps @ 250
*Set 6 – 4 reps @ 250
*Set 7 – 6 reps @ 245
*Need to buy more plates.
B. 8:54
B. 11:27 Rx (PR 0:03)
That was spicy. Row in 3:57, Thrusters in 7:30. Wrist is bothering me and made me put the bar down a lot. But we made it!
A. 225, 255, 275, 305, 275, 255, 225
My lower back was tight throughout all sets.
B. Rx: 9:44 (1:35 PR)
Row: 3:58 last time I rowed 3:50, but it probably burned me out a little bit on the thrusters.
Thrusters: 10, 10, 8, 7, 6, 9
C. 12 min ab work
Great work on those thrusters! The burn is real! I was planning to do 5 sets of 10 but realized after the third set, that it wasn’t happening. 🙂
Thanks. The first set felt great, the second one I had another rep or so. The final set was a push to break 10 min!
145, 165, 185, 205, 185, 175, 155
B. 7:57 – PR by 2 sec.
3 x 10, 5, 8, 7. – thrusters.
Yick. Not my favorite but glad I moved. Hope everyone is dealing with the stress of this situation. Peaceful thoughts to all.
Great work! How are you and your family doing?
We’re doing well. We live in AK, and far off the beaten path at that. There is still a lot of fear in our community, though, so trying to be smart and responsible without giving in to all the panic and fear. We had to cancel our Hawaiian vacation that we were supposed to go on the end of the month, so that was a big bummer! We rescheduled for the fall, and this had BETTER be over by then! How about you? I trust you and yours are safe and healthy?
Bummer about the vacation! I may or may not have been looking up flights to Hawaii and places like that 🙂
We are all doing well. It’s strange to be in our house so much as well as having the things I typically lead with people all be online. The last 8 months have been crazy busy which meant 1-2 less workouts each week and no accessory work. It’s been nice to have a breath of fresh air and get back to the workout schedule I’d like to have.
A. 145#x6/165×4/185×2/200×1/185×2/175×4/155×6
B. 8:22 Thank you Invictus!
Squat Emom 2 min
225-6 265-4 285-2 325-1 305-2 285-4 245-6
1000 m row
50 thrusters 95lbs
9:44
Row 3:54
Thruster 10-5 6:30
Messed up on time calculation
5:50 on thrusters sorry haha
A. 105kgs, 115, 125, 135, 130, 120, 110
B. 7’35
3’35 on the rower and then split 5×10’s as well.
2’07 quicker than 9/12/19 so must be moving in the right direction!!
Squats: 100,110,125,132.5,127.5,115,105 kg
Niggle In my foot stopped me going heavier
B. 7:46
First time doing this workout
3:44 on the row
Split into 5x10s
Odd object conditioning
5 bar muscle ups
25ft heavy sled pull
4 muscle ups
24ft heavy sled pull
3 muscle ups
25ft heavy sled pull
2 muscle ups
25ft heavy sled pull
1 muscle up
25ft heavy sled pull
B:12.17
Didn’t warm up enough as there was none here so did my own!! Just shows you guys know how to do the right warm ups so I thank you!!