Workouts for Week of December 10

Monday

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to September 4, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Tuesday

A.
Five sets of:
Deadlift x 5 reps @ 21X1
Rest 2-3 minutes

Keep all sets above 75% of your 1RM.

B.
Five rounds for time of:
500 Meter Row
40 Double-Unders
10 Deadlifts (225/155 lbs)

Wednesday

Every 6 minutes, for 30 minutes (5 sets) for times:
40 Calories of Rowing
20 Wall Ball Shots (20/14 lbs)
10 Bar Muscle-Ups

Please note times for each of the five sets.

Thursday

A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every two minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk

Build to today’s heavy.

B.
“Grace”
For time (6 minute cutoff):
30 Ground to Overhead (135/95 lbs)

Compare your results to August 6, 2018.

Friday

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Toes to Bar
12 Box Jumps (24/20″)

Saturday

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
20 Calorie Row
15 Russian Kettlebell Swings (70/55 lbs)
10 Push-Ups
5 Strict Pull-Ups

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