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!

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Luke Tipton
Luke Tipton
September 10, 2020 10:17 pm

A. 115, 135, 155
190, 205, 235, 235, 240, 245, 250

B. 15, 14, 14

Christopher Capozzi
Christopher Capozzi
September 10, 2020 7:13 pm

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

Logan Harris
Logan Harris
September 10, 2020 5:21 pm

A. Up to 235#!
B. 16, 17, 14 (47 total)

Janelle Winston
Janelle Winston
September 10, 2020 1:54 pm

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.

Anika Tipton
Anika Tipton
September 10, 2020 2:09 pm

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!

Anika Tipton
Anika Tipton
September 10, 2020 1:07 pm

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 😃

Ben
Ben
September 10, 2020 9:19 am

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?

Jeremy Hammock
Jeremy Hammock
September 10, 2020 8:58 am

Limited time

3 min on 3 min off 3 sets
Row 500
Max pushpress 135
12-15-13=40

Legs gone

Adam Kubo
Adam Kubo
September 10, 2020 8:50 am

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.

Janelle Winston
Janelle Winston
September 10, 2020 1:55 pm
Reply to  Adam Kubo

Those are amazing numbers! I want SHSPU to be my jam, but not quite there. 🙂

Anika Tipton
Anika Tipton
September 10, 2020 2:06 pm
Reply to  Adam Kubo

Congrats on the split jerk and Just WOW 😳 on the shspu!

Rafael Barros
Rafael Barros
September 10, 2020 7:06 am

B: SHSPU; 17, 14, 14

patrik_s
patrik_s
September 10, 2020 3:22 am

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. 😊

Al F
Al F
September 10, 2020 1:43 am

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

Last edited 19 days ago by al fraser
Ben
Ben
September 9, 2020 6:10 pm

If I only have an assault bike, is there a recommended swap for the row?

patrik_s
patrik_s
September 10, 2020 3:23 am
Reply to  Ben

Hi Ben, I normally swap 500 m row for 30 calories on the AB. It’s more or less same.

Adam Kubo
Adam Kubo
September 10, 2020 7:20 am
Reply to  Ben

Or you could do a 400m Run in place of the row. Roughly around the same time domain.

Ben
Ben
September 10, 2020 7:25 am
Reply to  Adam Kubo

Adam, you obviously haven’t seen me run lol!

Adam Kubo
Adam Kubo
September 10, 2020 11:15 am
Reply to  Ben

Lol. Touche