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

guest
14 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Antonio Galvañ
Antonio Galvañ (@galvanmorena)
October 7, 2021 1:40 am

B.RX
12’59”

Chris
Chris (@christopher_m_capozzi)
October 2, 2021 9:17 am

Scaled to 185#

14:15

DL Unbroken

TTB 10/5 x 3

Lost kip after 9 / 10 / 1

Last edited 1 month ago by Christopher Capozzi
Shan
Shan
October 2, 2021 9:00 am

M55
20:53
Subbed 225

Michael Munsee
Michael Munsee
September 30, 2021 6:24 pm

M 50/190//6’
16:24. Scaled DL to 225 and 1/2 t2b.

Logan Harris
Logan Harris
September 30, 2021 4:58 pm

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

Blake Shealy
Blake Shealy
September 30, 2021 4:26 pm

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

Mike Slagle
Mike Slagle (@mike_slagle)
September 30, 2021 2:39 pm

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!

Janelle Winston
Janelle Winston (@AKwinst)
September 30, 2021 2:34 pm

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

Jeremy Hammock
Jeremy Hammock (@jhammock)
September 30, 2021 12:34 pm

4 rds
Run 400m
10 dl 225
15 toe to bar
16:23

Mugu
Mugu
September 30, 2021 10:56 am

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)

Candy Olkey
Candy Olkey (@clolkey)
September 30, 2021 8:49 am

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)

Blake Shealy
Blake Shealy
September 30, 2021 4:27 pm
Reply to  Candy Olkey

Do you not grip over/under? Should save your grip with DL volume

Last edited 1 month ago by Blake Shealy
Candy Olkey
Candy Olkey (@clolkey)
September 30, 2021 4:47 pm
Reply to  Blake Shealy

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.

Lawrence Bogner
Lawrence Bogner
September 30, 2021 8:00 am

A. Completed
B. Straight leg raise (no high bar)
17:38