June 10, 2016 – Invictus Athlete

TESTING WEEK – This is the first week of the post-regionals off-season cycle. Accordingly, this week we will be collecting baseline data that will be extremely important in determining the direction of the program for the next 8-12 weeks. The volume will be a bit lower than normal this week, and you will not have as many options to customize the program, but it’s important that we get good baseline data on all athletes and know where our community is strong and weak. PLEASE POST YOUR RESULTS TO COMMENTS so that we can ensure that we’re addressing what our community needs in our program!

Session One
A.
Ensure that you perform a good long warm-up, including a couple of 400m runs at a solid pace before testing the time trial.

B.
For time:
Run 1600 meters

Please note and record your results to comments. Please also note whether this was performed on a regulation track. It will be important for all testing to be done on a consistent course.

C.
Warm-Down
Run 400 Meters @ 65-70%
Run 400 Meters @ 55-60%
Run 400 Meters @ 45-50%
Stretch for at least 8-10 minutes

Session Two
***PLEASE NOTE THE GRANITE GAMES QUALIFIER OPTION***
A.
Take 15-20 minutes to find your 1-RM Snatch

(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

OPTION 1
B.
“Commitment”
Every minute, on the minute, for 10 minutes:
8 Chest-to-Bar Pull-Ups
2 Snatches

*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925

Why “Commitment” – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.

Rest until fully recovered, and then…

C.
“Invictus Strict Handstand Push-Up Density Test”
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

OR…

OPTION 2
B.
“Invictus Strict Handstand Push-Up Density Test”
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C.
Granite Games Qualifier #1
Complete as many reps as possible in 15 minutes of:
10 Squat Clean & Jerks (135/85 lbs)
15 Burpees Over Bar
8 Squat Clean & Jerks (185/115 lbs)
15 Burpees Over Bar
6 Squat Clean & Jerks (225/145 lbs)
15 Burpees Over Bar
4 Squat Clean & Jerks (275/175 lbs)
15 Burpees Over Bar
2 Squat Clean & Jerks (305/200 lbs)
15 Burpees Over Bar
Max Squat Clean & Jerks (315/205 lbs)

If you’re not already a member of your home gym community, when you register for the Granite Games, please join the “Invictus Athlete” community and help us represent our community’s amazing athletes.