PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Followed by…
Two sets of:
Heavy Dumbbell Suitcase Carry x 50 feet per side
Dumbbell Romanian Deadlift (hold the heads of the dumbbell) x 8-10 reps
Then…
A.
Take 25-30 minutes to build to today’s 1-RM Deadlift
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Box Jumps (24″/20″; step down)
8 Alternating Dumbbell Snatches (50/35 lbs)
A) 345, 365 (f)
a) 100/110/120/130/135/140 kg
b) 4 (no way to do pull ups today)
A. No go. My low back is already lit today.
B. 8 + 2 – RX
All UB except the last set of Pull ups. 6/2.
1) 405
2) 5 rounds even
A. New deadlift pr of 425 (10 lb)!
B. 5+16
C. Travis’s core workout 8
Great work everyone!
Nice Mike! Congratulations!
A. 360 5# PR
B. rx 5+ 5 db snatch
141 reps
4×8 sumo @65%
4 even for the AMRAP. Banded pull-ups everything else Rx
Hey Guys! New to the discussion board/Invictus programming.
A. 185kg
B. 5+3 Rx
Bwt: 110kg
Welcome Leonard! Looks like a great day of work for you.
Welcome!
A.
500
B.
5+11 RX
365 DL, 7 rounds + 20 reps RX
A. Deadlift – 135×5, 155×3, then singles @ 175, 185, 195, 205, 215, 225, 235 Superset with DB Squeeze press x 10 @ 20# DBs ***attempted 240 twice but too much strain on the glute.. abort mission! 240 is my all time RM..and haven’t gotten this close to that in almost 2 years. Watched and read some information on set up and technique for those of us that are slow off the ground. Work in progress but I could tell a difference. B. AMRAP 8 min – RX 6 rounds + 16 reps 8 Pull Ups – kipping all UB… Read more »
Great work getting within 5 lbs of your best rep! That’s amazing! You blew through the metcon too. Great start to your week!
A. Changed this part up to take it a little easier on my back.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 4 reps @ 80% (265#)
B.
5 rounds + 8 + 8 + 4 RX’d
B. SPU’s 5+7
A: 365, 415(f)
B: 7+20 rx
5+14 RX