PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Invictus Weightlifting Warm-Up
One Set:
Hold bottom of Air Squat x 60 seconds
Followed by…
(With empty barbell)
5 Deadlift, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Squat Cleans, 3 Front Squats
3 Squat Cleans, 3 Split Jerks
*Every new line means take a short break before moving to the next movements
Then…
A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk
B.
Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
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.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hold Bottom of Air Squat x 60 seconds
Followed by…
Three Rounds:
6 Plank Shoulder Taps
6 Alternating Reverse Lunges
6 Jumping Squats
Then…
Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1: 45 Seconds of Smurf Jacks
Station 2: 45 Seconds of Plank Kick-Throughs With Hand Tap
Station 3: 45 Seconds of Burpee Jump Backs
Station 4: 45 Seconds of Double-Unders or Line Jumps
Station 5: Rest
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
*Use the “Mind Muscle” Video Playlist for ideas!
A. 115, 135, 155
190, 205, 235, 235, 240, 245, 250
B. 15, 14, 14
A)
Part 1: 95# 3 x 5 (first 2 sets strict)
Part 2: 135, 145, 155, 165, 175, 185, 200 (2 attempts – failed the first)
B) Rx – 15, 15, 17 = 47
A. Up to 235#!
B. 16, 17, 14 (47 total)
Yesterday’s evil little triplet.
12 DL
12 power clean
12 alt rev lunges
A. 1:33, 1:26, 1:28, 1:33, 1:36 RX
B. 1 round. Gave up.
Makes me feel better that you gave up on B. I wanted to so bad! But I was like, why are side planks and reverse snow angels so hard all of a sudden??!! That A just crushed me. Good job!
A1. 75#/85/95
A2. 2×130/2×130/145/145/150/155/160(x)
B. 6/8/9
Did shspu with plenty of padding! One plate AND an abmat, but I did shspu! A first for me ?
Thanks for the feedback of rower subs everyone. Turns out I didn’t need it. Going through the CARs and barbell warm up my body was telling me to back off for the day. Chalk it up to an off night of sleep.
So I did the openers and tempo work from Fitness and rode the bike easy for 15:00. Got a sweat in, felt a little pump, and will live to fight another day.
Just curious, are rest days regularly scheduled or do they differ from week to week?
Limited time
3 min on 3 min off 3 sets
Row 500
Max pushpress 135
12-15-13=40
Legs gone
AM Surf
A. 65-115-135
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk 195
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk 220
*Set 5 = 1 rep at 95% of 1-RM Split Jerk 230
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk 235-250 Comeback PR!
B.Rx 31-31-31. 93 total
SHSPU are definitely my jam.
Those are amazing numbers! I want SHSPU to be my jam, but not quite there. ?
Congrats on the split jerk and Just WOW ? on the shspu!
B: SHSPU; 17, 14, 14
Hiya,
Did a variation:
150 assault bike cal (9.49)
Rest 1 min
3×3 min, with 1 min rest
500 m row
Max hspu
Reaults: 20, 19, 18
Felt the need to push the engine a bit. And always great to participate in the fantastic Invictus community when possible. ?
Warmup done
A. Push press in split jerk position @50kg
(Prob should have gone a bit heavier)
Split jerk every 2 mins 7 sets
Worked up to 90kg (equaled PB), tried 95kg failed but it wasn’t far off!!
B. Rx every 3 mins
1.38 row 15 HSPU’s
1.39 row 16 HSPU’s
1.40 row 16 HSPU’s
Not a lot left in my shoulders after Jerks and all that lot!
C. Travis’ core workout #2
If I only have an assault bike, is there a recommended swap for the row?
Hi Ben, I normally swap 500 m row for 30 calories on the AB. It’s more or less same.
Or you could do a 400m Run in place of the row. Roughly around the same time domain.
Adam, you obviously haven’t seen me run lol!
Lol. Touche