PERFORMANCE
Warm-Up.
Spend 10 minutes working on your mobility “problem” area!
Use the Mind Muscle Playlist as a guide
Or check out @invictus_mobilitytraining for ideas
Then…
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar
B.RX
12’59”
Scaled to 185#
14:15
DL Unbroken
TTB 10/5 x 3
Lost kip after 9 / 10 / 1
M55
20:53
Subbed 225
M 50/190//6’
16:24. Scaled DL to 225 and 1/2 t2b.
A. Done
B. 16:50 Rx
Treadmill 7.7, 8.0mph for rest
DL 6/4, last round 7/3
TtB 9/6 for all
Been away for the last week. This was a nice one to ease back into.
A. Done
B. (Apparently did this out of order🤷)
10x @ 275 DL
400m run
15 ttb
13:20
A. Done.
B. Three rounds Rx due to time
18:46
Everything was hard and slow today. I pushed through it all though.
Well done friends!
Did gymnastics session 2 – HSW and Push ups
B. Did the back squats from the other day.
170 x 6, 180 x 6, 205 x 2 (couldn’t hack the third rep), 215 x 1, max reps @ 4
4 rds
Run 400m
10 dl 225
15 toe to bar
16:23
Time crunch, and no run crunch.
No A.
B. 15:39
1:45 of jumping jacks
10 deadlifts (225- not going to the games and don’t wanna speed rep 275 40 times)
15 T2B (8/7,8/7,8/7, 5/5/2/2/1)
Warm done with some cat/cow, T-Spine, foot, ankle, shin, calf LOVE!
A. Completed in 11:30
only took 10s rest between elements…no rest between legs/side/direction
B. 4 rounds for time – RX – 17:52
400m Run – outside between 2:20-2:40
10 Deadlifts @ 185# – 4/4/2, 4/4/2, 4/4/2, 6/4
15 T2B – UB, UB, UB, 10/5 (all kipping except last round)
***Approx splits 4:05/8:30/13:10
Should not have pushed the DLs in the last round…that just killed my T2B grip!
Have this one recorded 2 other times
May 2019 – 17:33
April 2020 – 15:50(runs done on TM)
Do you not grip over/under? Should save your grip with DL volume
Absolutely not! If you follow invictus you should know double over hand grip is the preferred way..unless u are going for a 1RM. Im sure if you searched it on the invictus web page you would find their article on it.
A. Completed
B. Straight leg raise (no high bar)
17:38