Workouts for Week of October 22

Monday

A.
Take 10-15 minutes to build to 85% or more of your 1RM Back Squat,

then use that weight for…

B.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1

C.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of three sets.

Tuesday

Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
40 Double-Unders
20 Chest to Bar Pull-Ups

Wednesday

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Compare results to July 30, 2018.

Thursday

A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Friday

A.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

Saturday

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

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