Warm-Up.
Mind-Muscle: Overhead Movement Prep
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Followed by…
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps -or- Handstand Hold x 45-60 seconds
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
(Lower the rings to a seated version to accomplish this, if needed)
Minute 3 – Prone Plank x 20 seconds
(Squeeze every muscle as hard as you possibly can)
Then…
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (55/35 lbs)
ALTERNATE AT-HOME WORKOUT OPTION – No EQUIPMENT Needed
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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. Perform this at 75-80% effort.
When the running clock reaches 16:00, perform the following…
Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Jumping Lunges
Rest 60 seconds, and then…
Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Alternating Dumbbell Lunges
Rest for 60 seconds, and repeat for a total of THREE sets.
When the running clock reaches 40:00, perform the following…
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
A. Seated Strict Press
3×135, 3×140, 3×145, 2×150, 3×150, 3×155
B. 5+7 w/ 115# barbell PP (no dumbbells)
A. Just did standing strict press- 85#x3/95×3/100×3/105×2/110×1/105×2
B. 6+7- subbed c2b for muscle ups and only did 25# dbs on the push press because it’s all I have. Definitely not beating my husband at Mario Kart tonight! Grip is gone!
Limited on time
12 min amrap and like 15 seconds to finish up.
4 strict pull ups + 4 strict dips
8 GHD
12 push press 50#
7 complete rounds
Great warmup for the day!
I split two sets of shoulder taps and holds. Holds were easier today
A. 115, 125, 125, 125, 135, 135×1
B. With 44 lb kb and muscle ups were subbed for c2b and strict ring dips
5+3
C. Travis’s ab workout 6
Note on the warmup: 20 shoulder taps were definitely easier than a static hold for :45-:60 – I tried 2 sets of each.
A. 115, 125, 135, 145, 150, 155
B. 5+4 50#DBs
(first 3 rounds I was able to do muscle ups – a surprise! – after round 3 I did chest to bar pull ups and T2B singles)
Great job! Congrats on the muscle ups!
Warm up
A. 3 rep max seated barbell press 155
1 rep 165
B. Parter workout for time
10 rounds 5 kipping pull-ups
10 rounds 8 ttb
10 rounds 12 push press 35 lbs
Time 17:33
A. Back squats OT2M for 20 up to 325×1
B. Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (55/35 lbs)
-6rds + 4 BMU. Pace was strong until 7min mark where my shoulders began to fatigue.
A. 6 sets seated press x 3
40kg, 45, 50, 54, 56, 58 x 1 so dropped back to 56 to finish
B. 5 rds + 19 reps
Finished off the last 5 reps of PP outside the time limit just to get it done.
C. Travis’ core workout no3
Blimey shoulders are going to know about that lot tomorrow!!
12 min emom done
A. Up to 55 kg
B. Ended up doing 5 rds as rx. 9.48. My shoulders were so done that i started failing every movement so stopped 2 min early.
Oh no! Sounds like a rest day is in order!
I think you may be right! But then again, what else to do during the lockdown :). Maybe some bike and rowing instead?
Probably the AB would be better if your arms are smoked. Gets them moving without too much required if you need to ease off. Really anything in Zone 1 would be considered a recovery day activity.
Zone 1: 50-60% of HR Max
We also refer to this as the ‘recovery zone’. When training at this intensity, you should be able to easily carry on a conversation with your training partner.
What are the other Zones?
https://invictusfitness.com/blog/aerobic-zones/
Thanks Michele, much appreciated!