Monday 9/16/2019


Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

New to the program and wondering what “@ 42X1” means? Please read “What Does @ 30X0 Mean? Why I Like Tempo Training.”



For time:

1000 Meter Row

50 Thrusters (95/65 lbs)

This is a new Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!