This week will look very different than most. You’ll notice far fewer options on additional accessory work; that’s because we want you relatively fresh to hit some tests at high intensity and full effort. Our goal this week is to establish some baseline numbers as we enter our new training cycle on Monday, September 11, 2017. If you have any friends who have been looking for the right time to start a program, please let them know that the time has come!
If you’re competing at Granite Games, please follow the Granite Games Preparation Week program at the bottom of the page.
Session One
For time:
Row 5000 meters
Session Two
A.
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
B.
For time:
30/20 Calorie Assault Bike
30 Deadlifts (315/215 lbs)
30/20 Calorie Assault Bike
That’s it for today…tomorrow you’ll tackle our Invictus Combine Testing
, and we will want to get good, accurate data for where you’re at currently – and if you put in the work, we’ll smash those numbers in 12 weeks or so.
Granite Games Preparation Week
A.
Every minute, on the minute, for 5 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Tall Box Jumps
Use a sandbag light enough that you can toss over your head with a good strong hip extension; and make each jump a max effort, landing as high, soft and straight legged as possible each time.
B.
Every 10 minutes, for 20 minutes (2 sets):
20 Calorie Row
40 Double Unders
20 Wall Ball Shots (30 lbs)
15 Toes-to-Bar
20 Calorie Assault Bike
C.
Three sets of:
Face Pulls x 30 reps
Rest 60 seconds
Kettlebell Biceps Curls x 8-10 reps @ 2010
Rest as needed
Wednesday will be a full rest day (or travel day), and then on Thursday you should do the following:
Twenty Sets of:
30 seconds Assault Bike @ 65-70 RPM
30 Seconds of Assault Bike @ 45-50 RPM
If you travel on Thursday and won’t be able to do this, do it on Wednesday and take a full rest day on Thursday.