A.
Accumulate, not for time:
15′ L-Seated Rope Climbs x 5 Ascents
Strict Handstand Push Ups x Max Reps @ 1011
15′ Legless Rope Climbs (No Jump/No Kip) x 5 Ascents
Strict Handstand Push Ups x Max Reps @ 1011
15′ Legless Rope Climbs x 5 Ascents
Strict Handstand Push Ups x Max Reps @ 1011
B.
Four sets of:
Trap-Bar Squat Jump x 3 reps @ 25-30% 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.
Five sets of:
Deadlift x 5 reps @ 70%
Rest as needed
D.
For time:
50 Pull-Ups
50 Overhead Squats (75/55 lbs)
30 Chest-to-Bar Pull-Ups
30 Overhead Squats (95/65 lbs)
10 Bar Muscle-Ups
10 Overhead Squats (135/95 lbs)
*Use one barbell and switch out your own weights
E.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Single-Arm Dumbbell Row x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
*If you do not have access to a reverse hyper, perform barbell or safety bar good mornings or band pull-throughs.
A. 10/12/10 Rx 20:12
B. Skipped
C. 355#
D. 13:30 Rx
E. Skipped ?
A) no Robe climb available replace by strict pull up L-sit …
HSPU 14/11/9
B) 35kg
D) 6*2@124kg
D) 23’00” 35/43/60 (dificult to finsih the OHS at 60kg)
E) Skipped
20.11.19
Only D. 22:58 .
the main problem is c2b. getting used to grips.
A. No rope at home
B. 95lbs
C. 216…AM was 5/3/1 day
D. 17:35. 50 SPUs, 30BPU, 10 SRMU…shoulders feel like shit
E. Skipped. Time for good ol’ Arnold lifts
Did this right after tue workout.
A. Did 3 of each climbs, shspu 12/10/7
B. Skipped
C. 5×5 @ 132,5kg
D. 19.07, man I had no juice left for this one.
E. Skipped
A. 11, 10, 10
B. 105#
C. 290#
D. 15:42
E. Done
A. Done with legless to 12′ and 6 shspu to pads each time
B. 95 with barbell
C. 350
D. 20:39 with 65/95/135, reg pullups and ring mu
Great workout thanks Tino!
Pleasure!
A. No rope, Subd 15 LSit towel pull-ups for ropes. HSPU 3/3/3.
B. 60Kg
C. 143Kg
D. 11:42; strict PU and C2B.
E. Done subd Vups and BB good mornings.
Off for 10 days in Fiji with wife for a babymoon. We’re expecting a little girl at the end of April. Looking forward to the 10 day break and time away. Will be excited to get back at it when I return.
Hope you have a great time in Fiji! When that baby arrives life will never be the same again ? haha! They’re the greatest gift ever but also the most challenging.
Thanks. Looking forward to the baby. It’ll be interesting having a new born and being 47. She’ll be our third, but it’s been a while since we’ve had a newborn in the house. It’ll definitely be a change.
Haha preaching to the choir…I should be seeking your advice 🙂
My advice to you is to follow the programming on the Invictus Competition post?. It’ll keep you strong, fit, and young. ?????
??
A. 17/13/11 and pegboards
B. 95lbs
C. 345 across
D. 19 mins RX. Elbow was acting up so I took long pull up breaks. OHS were quick. 25/15/10, 15/15, 10
E. Went to yoga
Good job rounding out 3 solid days of work with some yoga
A. Worked in at the end
B. Done
C. 325 across
D. 10:50 Rx
E. 3 sets of max hspu, Dumbbell row and ghds
How’s your body feeling in the new cycle?
My legs have been smoked since Monday. That may have had a little to do with Saturday as well but man they have been hurt pretty good since the squats. Other than that I’m good, little bicep soreness today from the pull ups, hopefully I can work through that this cycle. Something about the butterfly chest to bar has been destroying my biceps the next day
A) 20/17/16
B)@115
C)5×5 @315
D)14:30
PU-20/16/14
OHS-25/15/10
C2B- 10/10/10
OHS- 15/10/5
BMU-5/3/2
OHS- 10UB
Good job today! Those numbers look like good breaks looking at where you were with bar muscle ups at the end. Reps looks very calculated.Don’t be afraid to push the reps and pace and see where you breaking point in.
A) Jumping legless for all rounds, other options would have wrecked me. SHSPU: 17, 14, 11
B) Done with 115lbs on back
C) 5×5 @ 275
D) 13:14 RX except second round was regular pull ups. Ouch lol
E) Done with 95lb barbell good mornings, 65lb db, 20 GHD sit ups
Good work Pat!
A. Done HSPU: 10, 7, 6
B. No trap bar in my box so did the barbell modification with 95lbs (never done it before so didn’t wanna risk it)
C. Round of 50reps done went in to the round of 30 and felt a pop in my left shoulder and stopped there.
Did 3 rounds of 10 cal AAB sprint, 10 burpees and 30DU to compensate.
E. Done. 20 Banded pull throughs, 50lbs dumbbell row, 20 sit-ups
Deadlift 5rds @ 290lbs
Hope your shoulder is ok!!
Feels bit sore but I hope is ready for Friday. Ice Ice
A- 17/16/14 Shspu
B- 60kg
C- 5×5 @140kg
D- 14 min ish. Muscle ups took WAY too long
E- done
F- added some extra arms/core cuz it’s gains season (:
Not enough pump for all the pulling?!?!
A. 14/12/11 SHSPU
B. 115
C. 300
D. 12:34 Rx
E. Done
Nice work Jake!
A) 20, 15,15 such an upper body pump
B) done with 95lbs
C) 355 across. Beltless and felt good
D) 9:06
25/15/10 pull ups 35/15 ohs
16/8/6 c2b 23/7 ohs
Unbroken for 10/10
E) done with Bb good mornings at 115
A. Done 15/15/13 shspu did my best to stick to tempo
B. 95/115×3
C. 365 across double overhand hook grip
D. RX 10:07
E. Done
Should have been sub 10 🙂
I know ?
My overhead squats are slow and the shoulder was feeling just a little wonky
A. 8 SHSPU each time; just pulled for as high as I could on the first two types of RC, then did ring rows for the third. One thing that my husband has requested is that I not suspend myself 15 ft in the air at this time ? B. Done with trap bar ~75# C. Done at 210# D. 16:02; for about 2 months it felt uncomfortable to hang from a bar – much less kip. Things feel fine now, but this is still one of the first times back to doing and kind of pull in that plane.… Read more »
Looks like you’re adjusting the program well. Always base win feel. If it feels awkward or doesn’t feel right then don’t do it. Let me know if you have any questions.
Please tell me what is the “@ 1011, @2111, @1010” that’s at the end of some of the moves.
This will help!
https://invictusfitness.com/blog/what-does-30×0-mean/
Hello!! A) No rope climbs allowed for now. Modified to: 10 SPU + 3×15’ sled pull @ 25kg / 10 SHSPU (Abmat) 10 SPU + 3×15’ sled pull @ 20kg/ 10 SHSPU (Abmat) 10 SPU + 3×15’ sled pull @ 15kg/ 9 SHSPU (Abmat) B) Done with empty Trap bar (65lb – 33%) C) Done @ 73kg (70%) D) Had to scale a lot because of my elbow. 40PU / 50 OHS (35lb) 20 C2b / 30 OHS (45lb) 10 BMU with assistance / 10 OHS (65lb) Time: 18:42 E) Done with 20kg Reverse Hypers / 35lb Dbs for rows… Read more »
??