April 13, 2019 – Competition

The Granite Games Online Qualifier workout has been announced! In this training cycle, we will be including all of the Granite Games Online Qualifier

workouts. We encourage all of you to use the Invictus discount code – INVICTUS-GRANITEGAMES – and get yourselves registered as soon as possible! Please also note that you’re an Invictus athlete in the registration box so that we know how many coaches to send out to support our incredible crew of athletes.

Granite Games Qualifier Strategy Video

Granite Games Qualifier Weekend
Mobility and Activation
T-Spine Opener per Julien

and then …

Shoulder Circuit
Biceps Openers x 10 reps
Xiopang x 10 reps
Bent-Over Rows x 10 reps
Biceps Curl + Push x 10 reps

and then …

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps

A.
Clean
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat

Followed by. . .

Use 135/95 lbs for the following…

Two sets of:
Front squat x 3 reps @ 2210
Rest as needed

B.
Squat Cleans
In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females. Do not build heavier than 85% of your 1-RM.

C.
5 Toes-to-Bar
5 Bar Facing Burpees
3-4 Squat Cleans (135/85 lbs)
Rest 60 seconds
5 Toes-to-Bar
5 Bar Facing Burpees
2-3 Squat Cleans (185/115 lbs)

*Priority here is to work on your rhythm for cleans. Practice dropping the barbell from the top, stepping forward and setting quickly for your next rep.

D.
“Granite Games Qualifier Workout 1”
Complete as many rounds and reps as possible in 4, 8, 12, 16, 20, 24, 28 or 32 minutes of:
*Squat Cleans*
15 Toes to Bar
12 Bar Facing Burpees

Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes, etc…, adding 4 minutes per round completed for up to 32 minutes.

*Squat Clean Reps/Round*
Round 1 – 15 Squat Cleans (135/95 lbs)
Round 2 – 13 Squat Cleans (175/115 lbs)
Round 3 – 11 Squat Cleans (205/135 lbs)
Round 4 – 9 Squat Cleans (245/155 lbs)
Round 5 – 7 Squat Cleans (275/175 lbs)
Round 6 – 5 Squat Cleans (295/195 lbs)
Round 7 – 3 Squat Cleans (305/200 lbs)
Round 8 – 1 Squat Clean (315/205 lbs)

**TIE BREAKER is the time at the end your last completed round**