A.
Every 2 minutes, for 10 minutes (five sets):
1-Step Box Jump x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jump x 5 reps each leg
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch
*Sets 1-2 – 70-74% of 1-RM Snatch
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1
Build the first three sets, with the goal to go as heavy as you can handle for the final three sets.
D.
For time:
Row 500 Meters
30 Chest-to-Bar Pull-Ups
15 Devil’s Press (50/35 lb DBs)
30 Toes-to-Bar
Row 500 Meters
E.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes
F.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes
A. Done
B. 50/55/60/65/70/72.5/75/75kg
Took this slow but felt ok. Shoulder still tender on the pulls at higher weights. Slow and steady
C.110/120/130/135(2reps)/130/130Kg
D. 9:57; ok I guess but overall should be faster; this is a great METCON for me.
Row -1:38
Strict C2B – 5/5/5/5/5/5; too long between 5s
DP – 5/5/5; pretty decent pace
T2B – 10/10/10; too slow, should be 15/15
Row – 1:34
E. Done, 32Kg KB
F. Done, 16Kg KB FR
A. Done
B. 70, 75, 80, 85 kg
C. 90, 95, 105, 110, 110, 110 kg
D. 8:55
E. 2*35kg dumbells
F. 150 lbs bag
1 rep on hang snatch? Thanks
A. Done
B. 135/135/145/145/155/155/165/165 lb
C. 225/245/275/295/315 lb
D. 12:21
E. Done with KB 70 lb
F. Done (1 set with 150 lb but 50 foot )
A) 24”, single legs around 5 feet every jump
B) up to 219
C) no belt up to 313 at set 4; broke tempo on the third rep. Dropped to 274 for 5/6.
D) 8:43
Went into a dark place for this, goal was sub 8.
Not RX with 55s made a difference…?…?
Row up: 1:43
C2B: 10/just got what I could sub 4
15 devils: 6/5/4 sub 5
T2B: 10/9/5/6
Row down: 1:48
?
E) 70s
F) 150
New to invictis programming- could someone just verify that the tempo squat 32×1 is 32 seconds down and one up? Sorry for the probably dumb question. Thank you!
A) done ( I love this kind of exercises)
B) 40/43/45/48 kg
Today Snatch was better than Monday
C) 50/55/60/65/70/75 failed at last rep
D) done with vest
14:37 rx
E) done with double kb 32 kg
F) done