June 23, 2018 – Invictus Athlete

If you are planning to participate in the 2018 Granite Games Championship, please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them.

Granite Games Qualifier Workout #3
Three rounds for time of:
12 Chest-to-Bar Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)

Tie Break Time Recorded, Immediately followed by…

Three rounds for time of:
12 Bar Muscle-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)

Time Cap = 12 minutes

Please be sure to check out the workout tips from Invictus Athlete Casey Campbell!

Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk

Build over the course of the 10 sets to something heavy for the day.

B.
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy complex

C.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg

Use at least 5-10 lbs more than you used on June 9, 2018.

D.
Every minute, on the minute, for 24 minutes (6 sets):
Minute 1: 20/15 Calorie Assault Bike
Minute 2: 20 Alternating Dumbbell Snatches (50/35 lbs)
Minute 3: Max Reps of Double-Unders
Minute 4: Rest

Please record the number of double-unders acheived in each set. Don’t be scared to make this one hurt a little 🙂

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Three sets of:
Single-Arm Dumbbell Row x 12 reps
Rest as needed

B.
Three sets of:
Dumbbell Reverse Fly x 15 reps
Rest 60 seconds

C.
Three sets of:
Half Kneeling Landmine Rotations (right side) x 10 reps
Rest 30 seconds
Right Side Plank x 30 seconds
Rest 60 seconds
Half Kneeling Landmine Rotations (left side) x 10 reps
Rest 30 seconds
Reft Side Plank x 30 seconds
Rest 60 seconds

Running Endurance Option
Two sets of:
Run 2 Miles @ 5k PR pace
Rest 2 minutes

Rowing Endurance Option
Five sets for time of:
Row 1500 Meters
Rest 2 minutes

Note times for each set. Push hard, but keep your sets consistent.