April 13, 2019 – Invictus Athlete

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 Priority
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**

Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
Ten sets of:
2 Deadlifts @ 65% of 1-RM
Rest 60 seconds

Let the barbell settle to a dead-stop before pulling the second lift. Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy, but you will get stronger by moving the barbell fast.

C.
For time:
Row 1000 Meters
50 Thrusters (95/65 lbs)
30 Bar Muscle-Ups

When the running clock reaches 15:00…

D.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

How close can you keep this to your PR Jackie time? You will be a little fatigued from the first portion, but see if you can hold your Jackie paces and surprise yourself by sticking to your time.

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:
Chinese Kettlebell Row x 10 reps @1212
Rest as needed
Dumbbell French Press x 12 reps
Rest as needed

B.
Four sets:
60 seconds of Wall-Sit
30 seconds of Sandbag Squats (150/100 lbs)
100-Foot Sandbag Carry (150/100 lbs)
Rest 90 seconds

Running Endurance Option
20-Minute Tempo Run

Your goal will be to hold approximately 80% of your 1-Mile time trial pace.

Rowing Endurance Option

Three sets for distances of:
10 Minutes of Rowing
Rest 5 minutes

Go hard on these intervals.