This was the second week following the Invictus competition programming. The first day’s workout consisted of:

Part A.) 3 Sets Not for Time

(10-12) x Box Jumps (24”) - 12,12,12

(4-6) x Pistols - 5/5, 5/5, 5/5

(10-12) x Toes 2 Bar - 10,10,10

Part B.) 5 Sets

(2-3) x Power Cleans

20sec-Rest

3 x Deadlifts (80-85% of 1RM)

3min-Rest

I went with 80% for the deadlifts which was 290lbs. I just did the deadlifts on this day I can’t remember why since it was a long time ago.

Part C.) 5 Rounds

350m-Row

15-Toes 2 Bar

2min-Rest

The rower is in another building so I just did 400m runs instead. I was moving pretty well for the 400s and I think all my T2Bs were unbroken. The times for my 5 rounds were 2:00, 2:04, 2:16, 2:14, and 2:16.

The second workout for the week was a bit easier but tough on the shoulders. Pretty much the same format as the usual skill, strength and conditioning. 

Part A.) 3 sets not for time

(2-6) x Unbroken Muscle Ups - 6,6,5

(30-50) x Unbroken Double Unders - 50,50,50

(4-10) x Unbroken HSPU - 10,10,10

Part B.) 6 Sets

Snatch Balance + 3 Overhead Squats

I started off light to warm up kinda using my first few sets as a warm up, that was redundant haha. My first few sets were 135,155,175,195 and my last set was 205. My shoulder kinda got messed up or felt odd after the last set which played into the next part.

Part C.) Every Minute on the Minute for 10 Minutes

10-Pull Ups

Max- Handstand Push Ups

My first round went well but in the later rounds whatever I did to my shoulder started to act up. It felt like all the weight was on one side. I did ok though I got all the pull ups and my reps for the HSPU for the 10rds were 17,6,6,6,5,5,5,5,5 for  total of 60 reps.