I’m going to try my best to get this back up and running. It’s a great practice of journaling how I’ve felt during a day, and workout. It also gives me the ability to look back on the day to see how things went for future reference.
Invictus Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean
Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.
Thoughts: These felt pretty easy at first, but the high number of reps caught up to me. I was thinking I would jump up to my high percentage of 245 early on, but that game plan changed. The tough part was the second rep from the ground.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Thoughts: The squats felt good today. I was happy that I hit 405 without too much of a struggle, and I’m excited to slingshot past my previous PR of 425 in the near future. The high rep set at the end didn’t go so well. I couldn’t find my breathing rhythm, and that quickly stopped me in my tracks.
C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24?/20?)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
Thoughts: This looked like it was going to hurt, but to my surprise, it went pretty well. Burpees were slow, deadlifts and pullups went unbroken, I had the lopsided wall ball so that was a bummer :-), and double unders were unbroken. The places that I could have moved faster were the burpees and the wall balls, otherwise it went great.
D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed
Diet:
- 11am 6 eggs, spinach, coconut oil
- 1pm 1/2 bad of the Trader Joe’s chili lime almonds
- 4pm 1/2 pack of Trader Joe’s sliced turkey meat, and a handful of almonds
- 5pm Nuun
- 7pm Workout
- 8:30pm 2 scoops of Progenex and 120g of carbs from Trader Joe’s white grape juice
- 9:30pm 1/2 pound ground beef, 1/2 bad of Trader Joe’s gnocchi, 2 slices of bacon, 2 cups kale
- 10:30pm 2 pieces of Trader Joe’s mint chocolate cake (cheat for calories)
