Workouts for Week of September 10

Monday

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull Ups
15 Toes to Bar
20 Push Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to June 4, 2018.

Tuesday

A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double Unders

Compare results to May 25, 2018.

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Wednesday

A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24/20″; 55/35 lb KB/DB)

Thursday

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
For max reps/calories:
2 Minutes of Rowing
Rest 60 seconds
2 Minutes of Thrusters (115/75 lbs)
Rest 60 seconds
2 Minutes of Burpee to Target 6″ Above Reach
Rest 60 seconds
2 Minutes of Rowing

Friday

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

B.
For time:
800 Meter Run
50 Chest to Bar Pull Ups
800 Meter Run

Saturday

“Saved by the Barbell”
Three rounds for max reps of:
1 Minute of Burpees
1 Minute of Wall Ball Shots (20/14 lbs)
1 Minute of Deadlifts (115/75 lbs)
1 Minute of Medicine Ball Sit Ups (20/14 lbs)
1 Minute of Hang Power Cleans (115/75 lbs)
Rest 1 minute

 

Dark Invictus Program Logo-1.png