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“Invictus Friday Challenge – 1.25.19”
For time:
100 Double-Unders
How fast can you accomplish 100 double-unders? These do not need to be unbroken. The only rules are that athletes need to jump off of two feet, and the rope must pass under the athletes’ feet two times each jump. It’s simple, and a skill that many athletes have…the question is, how quickly can you spin the rope and knock out 100 reps?
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A.
Build to today’s 2-RM…
Full + Quarter Front Squat
(descend below parallel, come up 2-3 inches above parallel, then drop back below parallel again before coming up to full hip and knee extension)
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Hang Snatch (135/95 lbs)
Overhead Squat
Bar-Facing Burpee
C.
Four rounds performed at 75-80% effort of:
100-Foot Handstand Walk or 30 second Nose To Wall Handstand Hold
20 Kettlebell Goblet Squats (32/24 kg)
30 Heavy Rope Double-Unders or 50 Double Unders
400 Meter Run or 500 Meter Row
D.
Three sets of:
GHD Hip Extension with Overhead “Y”
x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
Funzie: 100 dubs in :49
a) worked up to 315#
b) 13:50 Rx
c) 22:46 with HS hold, 72# KB, heavy rope, and 400m assault runner
d) done
fun day today!!
A. Brazil qualifier 19.2
A1. 325
C. 18:30 with a 44kg bell
D. Done
I’ll hit C later possibly
Still traveling. Will get this one in Sunday instead ?
Morning running
6x600m rest 2min
2:10-2:14-2:20-2:24-2:19
Challenge – :43
A. Up to 140Kg
B. 20:33. Rnds 10-7 Rx at 62.5Kg; scaled to 52.5Kg for rnds 6-1. Scaled because shoulders started to feel really fatigued overhead and I wanted to avoid injury. This one was a lot of volume for my shoulders. Overall I feel pretty good with how they held out. Did all hang PS and they felt good; just overhead stability got shaky once fatigue set in. Didn’t want to scaled right away, wanted to test the shoulders a bit.
C. 20:33, scaled HSW to 50’;?shoulder fatigue.
D. Done
Challenge – :55, should be sub :50 but I tripped at 83.
A. Up to 305
B. Skip, back to normal training next week. Did a 20 min for quality piece from active life.
C. Done with :30 hs hold and 20 cal echo bike for run. Tight on space today. Worked hsw after.
D. Different accessory.
A) 135#
B) 18:03, Scaled to 75#
C) 37:50
75’ HS walk, rest as Rx – 50 DU and 500m row
D) Done
Challenge: 00:59 seconds 100 DU’s
A. 2 RM : 315 lb
B. 26:10 very bad in the Hang Snatch
C. 20:31
Love that
D. Done
A. 2RM: 85kg
B. 21:55 scaled snatch to 35kg and OHS, still heavy! I could still feel my back from monday ?
C. 22.30 HS hold and substituded DU’s with 40s AB bc of shin splints
D. Done
A: cleans
B: 16:31 Rx
D: done.
A. 285
B. Capped myself at 23:00 – had 3 sets left. 135 is 70% of 1RM. Probably should have scaled…really forced on using hips on snatch so it was good training
C. Done
D. Done