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2018-04-24T10:56:28.327Z
0
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Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + Overhead Squat

Build to today’s heavy-ish.

B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 2 reps @ 80-85%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 1 rep @ 90-95%
(set the blocks at knee height)

C.
Three sets of:
60 seconds of Assault Bike for Max Calories
Immediately followed by…
30 seconds of Max Rep Wall Ball Shots (30/20 lbs)
Immediately followed by…
15 Chest-to-Bar Pull-Ups
Rest 90 seconds

Primary Conditioning Session
Three rounds @ 80-85% effort of:
50/35 Calories of Rowing
100 Double-Unders
100-Foot Handstand Walk
20 Handstand Push-Ups

If you are not interested in competing in the Open, we would advise skipping the kipping handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement...

2017 6th Annual Invictus Athlete Online Competition Day 2 Events

Event 5
Elite Division
For time:
15 Bar Muscle-Ups
25 Kettlebell Snatches (32/24 kg)
100-Foot Handstand Walk (in four 25-foot unbroken increments)
25 Kettlebell Snatches (32/24 kg)
15 Bar Muscle-Ups

RX Division
For time:
10 Bar Muscle-Ups
20 Kettlebell Snatches (24/16 kg)
100-Foot Handstand Walk (in 5-foot unbroken increments)
20 Ketllebell Snatches
10 Bar Muscle-Ups

40-49:
For time:
12 Bar Muscle-Ups
25 Kettlebell Snatches (24/16 kg)
75-Foot Handstand Walk (in 5-foot unbroken increments)
25 Kettlebell Snatches (24/16 kg)
12 Bar Muscle-Ups

50-54:
For time:
6 Bar Muscle-Ups
20 Kettlebell Snatches (24/16 kg)
50-Foot Handstand Walk (in 5-foot unbroken increments)
20 Kettlebell Snatches (24/16 kg)
6 Bar Muscle-Ups

55+:
For time:
10 Chest-to-Bar Pull-Ups
25 Kettlebell Snatches (16/12 kg)
100-Foot Overhead Walking Lunges (45/25 lbs plate)
25 Kettlebell Snatches (16/12 kg)
10 Chest-to-Bar Pull-Ups

Rest 30 minutes, and then …

Event Rules:
This event is scored by the athletes total time to completion. All movements must meet the movement standards as stated below. If you are unable to complete this event as prescribed in your division then please post ‘zero.’

Event 6, 7 and 8 – “Groundhog Day”
Elite, RX’d and 40-49 Division:
Event 6
For time:
Row 500 Meters
10 Box-Facing Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups

When the running clock reaches 4:00…

Event 7
For time:
Row 750 Meters
20 Box-Facing Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

When the running clock reaches 10:00…

Event 8
For time:
Row 1000 Meters

6th Annual Invictus Athlete Online Competition – Day 1 Events  (1/3)
Click the following link and make sure you register and enter your scores for our 6th Annual Invictus Athlete Online Competition.

Event 1
All Age Divisions
For max load, in 3 minutes:
5 Snatches

Event Rules:
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts. All movements must meet the movement standards as stated below.

When the running clock hits 5:00…

Event 2
For max reps:
30 Seconds of Front Squats

Elite: 275/185 lbs
RX Division: 225/145 lbs
40-44: 225/145 lbs
45-49: 205/135 lbs
50-54: 185/125 lbs
55+: 155/115 lbs

Event Rules:
Barbell will be taken from the ground. If the bar hits the ground before the 30 seconds is over, the set is over. All movements must meet the movement standards as stated below.

When the running clock hits 6:00…

Event 3
“Power Hungry”
All Age Divisions
When the clock reaches 6:00, begin:

For max calories:
3 Minutes of Assault Bike

Event Rules:
Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of calories or reached the prescribed time cap for the event. All movements must meet the movement standards as...

This template will be split into:

  • Task Oriented Workouts (TAO) – These will always be done with exercises where external torque (ET) is needed. They are designed to hit the sympathetic nervous system, so you should go at them hard and with the proper mindset. No pacing here: I want 100% explosion on each rep. Put on System Of A Down or something similar, get angry and go kill ’em reps! Do not cheat yourself. If you go too light, the workout will be ineffective.
  • Til You Quit Workouts (TYQ) – These will always be with internal torque (IT) exercises. They are designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep. I would recommend a more mellow music, as the mindset is quite different. You will push just as hard and it will hurt just as much as the TAO workouts, they will just be a different kind of effort.
  • Overtraining – I believe that if you respect the order of TAO followed by TYQ, you will create a strong arch of tension within your nervous system that will allow you to increase the intensity without crashing mentally, which is what overtraining is. This way to approach workouts will change the way we train. We will train based on the affect on the nervous system more than just on the affect on muscles. You will be exhausted physically, but mentally...

Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squats (no tempo) @ 87.5%

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 90%

Primary Conditioning Session