PERFORMANCE

Warm-Up.

Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

New to the program and wondering what “@ 42X1” means? Please read “What Does @ 30X0 Mean? Why I Like Tempo Training.”

B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Compare your results to February 22, 2021. This is a re-test of an Invictus benchmark workout…hit it hard!

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Janelle Winston
Janelle Winston
September 8, 2021 8:13 pm

Did the one that was supposed to be on Monday

In a 3 min window
Run 400 m
4 RMU
Max reps Power cleans @ 105

Rest 2 min

5 times.

Power cleans – 8, 10, 11, 10, 8

RMU were banded.

Barefoot Squatter
Barefoot Squatter
September 8, 2021 6:55 pm

up to 225#… thought the 2nd rep of that set was rough, then came the 3rd rep… yowzers…
didn’t have time for B today, and i was ready with the bananas too… 3 of them… 😉

Mugu
Mugu
September 8, 2021 8:36 pm

Dang 3 bananas?! You could have totally gotten it

Luke Tipton
Luke Tipton
September 8, 2021 6:52 pm

A. 3 rep Front Squat @ 42X1
last set at 255.

B. 8:00

Mike Slagle
Mike Slagle
September 8, 2021 3:28 pm

A. Up to 235. Those were rough today.

B. Rx. 8:38 14/8/6/6/7/9
I pushed to hard that first set and paid for it later on.

C. Variation on yesterday’s metcon
3 rounds 3 min 2 rest
400m run
3 strict c2b and 3 strict ring dips
Max reps 80 lb kbs: 5, 11, 6

Anika Tipton
Anika Tipton
September 8, 2021 1:38 pm

A. Worked up to 175#
B. 8:11

Neil Stagner
Neil Stagner
September 8, 2021 1:35 pm

A: Rx
Built up to 3RM @ tempo:205.
Then got a new 1RM

B: scaled 11:04
3:56 row
30 thrusters @ 95lbs

Should’ve scaled the thrusters. I reached failure after 30 reps. Had to stop early to stay safe.

Neil Stagner
Neil Stagner
September 8, 2021 1:36 pm
Reply to  Neil Stagner

New 1RM was 225

Jeremy Hammock
Jeremy Hammock
September 8, 2021 12:31 pm

Just time for fs today

Tempo 42×1 3 reps
135
155
185
205
235
275

Last edited 17 days ago by Jeremy Hammock
Chris
Chris
September 8, 2021 12:20 pm

B

11:36 Rx

4:00 row

10/8 x 5 = 50

Last edited 17 days ago by Christopher Capozzi
Mugu
Mugu
September 8, 2021 10:26 am

Warm up
10 air squats
10 GHD sit ups
10 front squats with bar
10 walking lunges
10 Bulgarian Split Squats

Front squat Tempo
135-185-205-235 at about 17 min and that was good enough for me

“Nitrous” sucks always
8:05
Row 3:38

Don’t remember what last time was

Chris Capozzi
Chris Capozzi
September 8, 2021 8:30 am

A.

115 x 3
135 x 2
155 x 3
165 x 3
170 x 3
175 x 1

Zach Davis
Zach Davis
September 8, 2021 8:15 am

Warm up done.

A. Hit 300 at tempo. Called it here had 4-5 minutes left but third rep was scetchy so called it.

B. 60 cal assault sub for the row

6:41

Nice workout!!

Blake Shealy
Blake Shealy
September 8, 2021 8:14 am

A. Temp front squats: 315 x 2 (missed #3)

B. RX @ 7:58

Sooo close to 3x @ 315 for my tempo front squats. Had to drop it halfway up. Finished the row @ 3:30, broke the thrusters up (15, 10, 10, 8 ,7)

Shan
Shan
September 8, 2021 7:02 am

M54
185
11:47

Zac
Zac
September 7, 2021 7:19 pm

Are we sure we don’t want to do Monday’s workout a 3rd time lol?!

Blake Shealy
Blake Shealy
September 8, 2021 8:15 am
Reply to  Zac

No, but we’ll still do shoulders lol🤦

Mugu
Mugu
September 8, 2021 9:31 am
Reply to  Blake Shealy

Shoulders every day haha

Blake Shealy
Blake Shealy
September 8, 2021 4:13 pm
Reply to  Mugu

Haha, I’m beginning to realize that…

Blake Shealy
Blake Shealy
September 7, 2021 6:03 pm

Is this 3RM for front squats in general or for tempos? Just clarifying

Mike Slagle
Mike Slagle
September 8, 2021 4:59 am
Reply to  Blake Shealy

It’s testing a 3RM at that tempo.

Shan
Shan
September 8, 2021 7:02 am
Reply to  Blake Shealy

Tempo