A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.
B.
Five sets of:
30 Second Handstand Hold + Max Reps Strict Handstand Push Ups
Rest 2 minutes
Four sets of:
Strict Supinated-Grip Pull-Ups x 6-8 reps (add load if possible)
Rest as needed
B.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed
Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.
C.
Three sets of:
Pause Deadlift x 10 reps @ 60%
Rest as needed
*Pause 2-3 seconds at the knee and then continue to lockout
D.
Three rounds for time of:
400 Meter Run or 500 meter Row
21 Overhead Squats (95/65 lbs)
15 Toes-to-Bar
9 Bar Muscle-Ups
E.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Reverse Hypers x 15-20 reps @ 2011
Station 2 – Bent-Over Reverse Flies x 10 reps @ 2010
Station 3 – Strict Toes to Bar x 6-8 reps
*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.
A. Done
B. 5/10/7/8/6 (not a good position on first HSPU)
B2. 6 all with 35lb
B3. Jumping squats
C. Done @225, lower % because of the groin, I somehow involve it in my Deadlifts
D. Had to leave for PT appointment
A. Felt rusty, did 25min walking/cones/steps etc.
Hold+hspu 14/10/7/5/4
Strict pullups +15kg 8/8/8/8
B. Squat jumps
C. 115kg
D. With run, 25.30…damn that was awful ?
E. Done with band pull throughs, flies 12kg db’s
A. Done
B. Done 6/3/5/7/6 and 5/5/5/5 for the pull ups
Squat jump at 125 lb
C. Done 265 lb
D. 24:43 Rx
E. Done
1. Done with obstacles
2. 15/14/10/10/10
3. Done with 20 lb (vest)
4. Done with 115 lb
5. 225/2450/265 I had to start lighter
6. 20:05 rxd, I feel good in this one, Try to keep the same pace always.maybe I could go faster
7. Done today
Before the program I did 7×500 m run in the air runner
A. Practice handstand holds
B. sHSPU 3/3/2/1/2 ?
Pull up 8s with 12kg KB
C. 245#
D. 18:04
E. Done
A. Done: HSW with obstacles
B1. HSPU 10/10/10/10/10
Strict supinated-grip Pull-ups 10lbs/40lbs/40lbs/40lbs
B2. 135 lbs
C. 265 lbs
D. 20:29 ??
E. Skipped. I did accessory exercises in the morning with California Strength Weightlifting Program
If you’re looking for additional training then I would highly recommend the Athlete Program. That way you have an all inclusive program.
?? interesting, I’m going to read more about the Athlete Program. Thanks Tino!
3/3 this week! ??
A)done
B) done-
B)90#
C) 205
D)16:20 Rx
e) done
Thanks Tino!! Hope your day was great!!
? ? ?? ??
Haha ‘Tis the season! ?❄️⛄️
A. Done
B. 5/5/4/2/3
8/8/8/8 (35 #)
C. 135#
D. 275#
E. Done 1 round + run/ohs/t2b/2bmu(torn left lat)
You tore your lat?!?!
Something clicked in the latissimus muscle
I hope it’s not torn and just tweaked
I hope so too
A) Done
B) HSPUs: 11,8, 6, 5, 4
Pull-up: got up to 44# for 6 reps
C) 105# (35%), felt easy
D) 250#
E) 18:23 Scaled
4 BMUs per round
Struggled with last set of BMUs
Broke OHSs & TTBs to 2 sets per round
?
Unable to train today but manage to run for 20min to get some training in. Use it as a recovery run. Will do this tomorrow!!!
Get after it tomorrow. Just make sure it’s not detrimental to Fridays fun!
Will do!!! ??
A: Did weaving through our infinity rig
B: 5,5,4,4,4
B1: 8 SPUx4
C: Jump Squatsx2x4@95#
D: Pause DLx10x3@185
E: 17:01. Did CTB muscle ups weren’t there today
F: Done
?♂️
A) done
B) 37 total over the 5 sets
6 pull ups with 16kg kb
C) deadlifts at 305
D) 13:31
E) done with 115 good mornings, 25# fly, 8 strict ttb
A. Done
B. 10/8/8/8/6 then 15# pull ups
B2. 135#
C. 255#
D. 14:46 Rx
E. Done
A. Done. Worked on HS then HSW. HSW are now starting to feel second nature; really happy with them.
B. Done
HSPU – 5×3
Strict PU – 4×15; no weight, using weight causes elbow tendinitis to flare up.
B. 75Kg across all sets
C. 125Kg across all sets
D. 13:43. Subd RMU, no bar.
E. Done with BB good mornings.
Who knew you were a gymnast?!
??
A. Done just practiced handstand
B. 20/17/12/13/11 shspu
53×8/70x6x3 strict supinated pull ups
C. 135 across
D. 295 All with hook grip I find these very hard
E. 13:29 RX with 500 meter row
F. Done with good mornings feel like I haven’t done those forever
A. 6-10-8-8-7
Pull-ups: 8 each round 10-12.5-15-20lb weight
B. Done
C. Went slightly under percentage (185 instead of 200)
D. First time on a “skill runner” — not sure how this compares to an assault runner but it was EATING away my time. 20:40 also swapped bar muscle-up for 24” burpees box jump overs bc no grips today and didn’t want to rip
E. Done
Skill Mill by Technogym?
Yes!
Sled mode is nasty!
a- done
b- done shspu 14/13/11/11/8 – s pull up 8/8/6/6/ 16kg
c done
d- rx 16:28
e- later
A) Done
B) 2,2,2,1,2 (the last round I did 2 shspu and then held hs for 30 s). Used 70lb back rack BB for the trap bar squats….seems too easy???
C)165lbs for 3 sets got a lil spicy on last set
D) 21:34 with box jump bmu. Engine and gymnastics skills seem to have disappeared…hard on the ego and super discouraging…Keep going….
E) Done
Day 2 back in the gym. Tomorrow’s soreness will be interesting. The pool will feel nice.
Time to get that engine going and gymnastics back. I’d definitely look into adding the gymnastics program if that’s an area that needs improvement.
https://invictusfitness.com/fitness/sp/invictusgymnastics.html
Hello!!
A) Worked on Freestanding Handstand Holds
B) 8/6/6/5/6 with Abmat, 4×6 BW PU
C) Trap bar – 70lb
D) Done @ 63kg
E) 24: 37 with 5 assisted BMU ( I missed a couple of BMU on the last round)
F) Done 50lb Reverse Hypers, 15lb Dbs for Reverse Flies and 6+2 Strict T2B
Today was that kind of day when only going to the gym was a win. Bad night of sleep, no energy or motivation. I’m happy that I didn’t give up. ?
Have a great day!! ?
Good job getting through today’s session. I hope tonight you can get some better sleep!
I hope so ??! Glad tomorrow is rest day!
I felt exactly the same yesterday. Those days definitely happen. Definitely a win getting to the gym and getting the workout in.
Thanks! I like working on gymnastics so I forced myself to go. Hope you’re feeling better today! ??
Definitely better, thanks. Yesterday was just one of those days. Im with you on the gymnastics. They have always been a weakness so I like when they come up; they are starting to come around. Enjoy the rest day tomorrow.