A.
Two rounds of:
500 Meter Row
20 Russian Kettlebell Swings (32/24 kg)
100-Foot Barbell Overhead Walking Lunges (20/15 kg)
400 Meter Run
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 77.5% of 1-RM
C.
Three sets of:
Stiff-Leg Deadlift x 10 reps
Rest 90 seconds
Reverse Hyper x 15-20 reps @ 50% of 1-RM Back Squat
Rest As needed
*If you do not have access to a Reverse Hyper perform Band Pull-Throughs or Barbell Good Mornings.
D.
Every 5 minutes, for 30 minutes (6 sets):
20/15 Calorie Assault Bike
7 Bar Muscle-Ups
20 Burpee Box Jump-Overs (24″/20”)
E.
Three sets of:
Incline Dumbbell Press x 15 reps
Close-Grip Push-Ups x 10-15 reps
Banded Triceps Extensions x 30 reps
Rest 90 seconds
C. 335
D. With row, ring mu, burpees over erg, every 6 min
4:11 4:29 4:29 4:25 4:38 4:34
A. Done
B. Done 5 sets @335 , back injured
C. –
D.-
E. Done
A. Done
B. Did 5 sets @315#, felt back rounding with some soreness so stopped there.
C. Done @ 165# + Band pull through
D. Sub 20 cal row, 5 BMU, 15 BBJO
2:47, 2:45, 2:46, 2:44, 3:00, 2:49
E. Done
Great work! Would have like to have seen another sub 2:50 in the 4th set though 🙂
A. Done
B. 155Kg
C. Done with 70Kg SDL and 40Kg good mornings
D. Echo and subd devils press for BMU; elbow tendons flaring up.
3:57/3:47/3:43/3:49/3:50/3:51
E. Done with 30Kg DB
Megyik on some extra wrist, fore arm, pec and bicep mobility! ??
Will do, thanks Tino.
I somehow did not realize the masters comp was in Fort Wayne! My brother lives a couple hours from there and my nephew just signed with the junior Hockey team in ft Wayne!
A) done
B) 270- these felt awful at first, just needed angrier music. Felt great after set 3
C) done 145 and band pull throughs. I should aim for heavier next week
D) 3:37/3:12/3:32/3:23/3:28/3/35 Rx with echo
E) done
Then paddleboarding with the pup
Thanks for everything! Hope your day was awesome
That is funny. My brothers in laws all live there! Sounds like fun with the dog!
Oh that’s awesome, Hunter! Small world!
You should have made the trip!!
I KNOW!! ? would have been awesome!
Limited equipment option, since i screwed-up and did today’s last night! ? this was awful after doing todays workout! My quads were crying.
* 10 min run *
* 10 min AMRAP: 3 rounds. #30 for all.
10 single arm OH lunges-left/right.
10 single arm push-press- left/right
10 single arm power cleans- left/right.
* 10 min run*
* 10 min AMRAP: 5 rounds.
100′ farmers carry #53/ #45. Switched arms every 50′.
10 db deadlift #35’s.
*10 min run* Nope, getting tingly and dizzy. Walked 20 minutes instead ?
Well at least you got both workouts in! Enjoy some rest tomorrow
A. Done – 50 sumo deadlift high pulls in place of row
B. Done – 190 lbs
C. Done – 115 lb stiff leg deadlift, 50 lb good mornings
D. Done – 400 meter run sub for assault bike
E. Done – 40 lb/20 lb
A) Done
B) all sets at 320
C) 185 stuff legged deadlifts and 95lb Goodmornings
D) Had some friends in from out of town who follow Invictus athlete so we did a mix of the two conditioning pieces:
Every 4 mins for 28 mins:
21/15 cal assault bike
7 Bar Muscle Ups
9 Burpee Box Jump Overs (30/24”)
2:21, 2:31, 2:35, 2:35, 2:35, 2:40, 2:43
E) Done
Fun day! Great to see you training with a group!!
Definitely easier to push with a group. I’m working on getting some members of our gym to train with me regularly.
That would be awesome for you all!
A) Done
B) Done @ 134 kg
C) Done with 60 kg
D) Scaled to 15/5/15 – lungs were once more bleeding in the end
Times: 3:58, 3:38, 3:25, 3:18, 3:16 and 3:16.
Muscle Ups became much better during the workout.
E ) Skipped – Not enough time
Found you’re groove after the first set! Solid work!
B. Done based on 90 kg
C. RDL @ 40 kg/ BB GM @ 15 kg
E. Done
Will do A and D tomorrow ?? Have a great weekend! ☺️
Have a great Saturday!
A. 14:23
D. Every 5 minutes, for 30 minutes:
10 Calorie Assault Bike
3 Bar Muscle-Ups
15 Burpee Box Jump-Overs (20”)
2:38/ 2:21/ 2:28/ 2:19/ 2:20/ 2:12
C. Done
A. Done
B. no DL today
D. RX. Box facing
2:27/2:26/2:39/2:55/2:59/3:03
E. Done
Came out blazing! And still did a good job of really not dropping off much.
Thanks Hunter! Was able to keep pushing the bike but those burpees kept getting slower and slower
A. Done
B. Done 385
C.done 135/banded pull through
D. Inverted ring rows my hands are raw and shoulders at trash
E. Done
Noticed today I was able to work at higher rate on the bike even though I was breathing through my nose.
That is fantastic to hear. Progress!
A. Done (400m ski instead of row)
B. Done 155kg
C. Done 90kg / 20kg barbell good mornings
D. Done (scaled to 5 bar muscle ups):
1. 3:03
2. 3:03
3. 3:04
4. 3:07
5. 2:59
6. 2:59
E. Done 25 kg dumbbells
A. Done
B. 10 sets Deadlift x 3 reps: 140kg
C. Stiff-Leg Deadlift x 10 reps: 70kg
Barbell Good Morning x 15 reps: 27kg
D. RX 2:30/2:30/2:40/3:15/3:45?
E. Done
Good work!
A. Done
B. 125kg
C. 100kg
D.15cal aab
5 bmu
20 bbj
3:48/4:15/4:10/4:15/4:20/4:50
Payne, I can’t feel my legs ??
E. Done
You’re legs are fine 🙂
Enjoy the res of your weekend and relax!
We are renovating the floor, so no possibility to train inside. Had the move everything out, weights, kettlebells etc. It wasn’t fun haha
It was on Thursday, yesterday i did a 45’ intervall run.(1 min walk, 1’ jog, 1’ tempo)
Today I’m finally traveling home for a whole week, so no proper training during next week (No equipments at all), but I’ll try to do a bunch of outdoor activities, kayaking and stuff. It is so hot, hopefully stays that way. Feels like a much needed break.
Have a nice weekend everybody!
Good to see you still getting that fitness in! Safe travels home and keep us posted on the fun activities you get up to next week!!
I’ll do my best to keep up with you guys, thanks!
A. Done
B. Done based on 210kgs
C. Stiff leg DL @60kgs/ Band Pull-throughs x20
D. Scaled to:
15 Cals bike
7 Bar MUs
15 BBJO
2:26/ 2:19/ 2:23/ 2:31/ 2:36/ 2:43
Firstly I thought I scaled it too much, but after the 3rd round I have realized that I scaled it accordingly… It was hard after whole week! Bar MUs were easy (all UB), but my legs didn’t want to cooperate during the BBJO ?
E. Done @2x20kgs and red band
Looks like you scaled perfectly! Tough week but extremely productive! Nice work!
A. Done switched run for 2 min bike
B.140kg
C.Done 60kg stifflegs
D. Scaled with devilpress 20kg*2 7 reps and 10 burpee box overs
Didnt have time to do the E part
Got in the important stuff!! Nice work!
A) #45 bar. 7:15, 7:10
B) Off #230 max: #185
C) #85. Up from #75 last week, can still go heavier next time. ?
Sub for reverse-hyper: laid prone on 24″ box with red band looped around squat rack feet. 15 reps.
D) Scaled the 7 mu’s to 7 C2B + 7 dips off bench.
4:00 (wasted a few sec’s pulling up my knee sleeves, dang it!) 3:52, 3:54, 3:54, 3:53, 3:51.
E) 2 sets. Incline press #25’s. 10 regular push-ups with hands on rower. 30 tricep ext. with orange band. Each arm separately. 15 right/15 left/15R/15L.
Good adjustments today and solid finish to the week!!
In part A, what can I change for the 500 Row and in part D, for the 20 cal bike?
Sub it for a 2 minute bike. It just a warm up so that time domain is what we are looking for