Daily Archives: 10/05/2017

Deadlifts and KBS then Row, Rev Lunges and Pullups

By | | , , , ,
1 Comment

For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.

Handstand Work then a Weight Lifting Complex

By | | , , ,
Comments Off on Handstand Work then a Weight Lifting Complex

For quality do 3 rounds of:

  • 3 x Turkish Getups per Side
  • 3 x Plate Walk
  • 30 Second Handstand Hold

AMRAP in 10 minutes of (taken from CF Invictus):

  • 1 Deadlift
  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Push Press

Use 95lbs/43kg for weight.  Any time the weight settles on the ground, more than just the touch and go for the deadlift, do 5 burpees.

Results:  Used 18kg for TGUs.  Plate walks went very well.  For the AMRAP completed 27 rounds (first 10 rounds unbroken, then could only manage 3-5 rounds for the rest).