A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes
Build to today’s heavy 3-4 reps.
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare today’s training results with September 24, 2018.
A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes
Build to today’s heavy 3-4 reps.
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare today’s training results with September 24, 2018.
Training tonight, will modify as the gym layout isn’t good for Helen…20 sec transition between run and pullup bar. Update: A. Push press heavy 3-4 reps Up to 77.5kg for 4 reps. Feeling a lot of pressing gains ATM. 7 months ago this was my 1rm stoh. B. Because volume and couldn’t do pull-ups in metcon Every minute, for 12 minutes (4 sets of each): Station 1 – push ups x 45 secs max reps Station 2 – Strict Pull-Ups x 6-8 reps @ 2111 Station 3 – Farmer’s Carry x 60 Meters at 75% bodyweight Pushups 34 25 26… Read more »
A. 4x 155, 165, 175, 185, 2x 195
A2. Did a pull-up, curl, core circuit to pay the piper.
B. Did Fitness B – Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
Used treadmill and 24kg KB – 7:28
I have been back to Invictus for the past month after trying out another program for the last 2 years. I previously did Invictus before the other program for about a year. Happy to be back!
That being said, it is a -9 real feel outside and running it out of the question for today. I was going to row instead, but that is too grippy for this workout. How do we feel about 25 cal assault bike instead?
I vote for the Assault Bike! Depending on your ability with it, 25 or 30 calories will be perfect. Let us know how it goes! And welcome back!
A. 135-155-165-175-185; then decided to go for a 1RM and hit 205! PR!
B. 12:18 Rx
A. 135×4/145×4/155×4/165×4/170×4
B.15:00
A. Push Press 75# x4, 85×4, 95×4, 105×4, 115 (f,f), 110×3 B. Helen – RX (Running on Treadmill @ 9mph) – 8:14 400m Run 21 KBS @ 16kg – all UB 12 Kipping Pull Ups – all UB ***58s faster than in September, but I ran outside in September. I did this last January with the runs on the treadmill at 8:31 (so today is really only a 17s PR). My biggest improvement was the pull ups. In January they were broken up into 2 and 3 sets. C. 3 Rounds Tuck support on Parallel bars x 45s rest 30s… Read more »
Huge #gainz on the pull-ups! Congrats!