June 12, 2018 – Invictus Athlete

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. 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.

Primary Strength Session

Mobility and Activation
Two sets of:
Bent Knee Iron Cross x 10 reps
Rollover into V-Split x 10 reps
Rocking Frog Stretch x 30 – 60 seconds
Fire Hydrant Circles x 10 reps each direction each leg
Mountain Climbers x 10 each leg (hold each position for 3-5 seconds)
Cossack Squat x 10 reps

A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

B.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

C.
Every 2 minutes, for 10 minutes (5 sets):
Power Jerk x 2 reps @ 80% of 1-RM

Primary Conditioning Session
For Time:
1000 Meter Bike Erg or 500 meter Row
21 Burpees Over Dumbbell
100-Foot Single-Arm Overhead Walking Lunge (70/50 lb DB – 50′ Left/50′ Right)
800 Meter Bike Erg or 400 Meter Row
15 Burpees Over Dumbbell
100-Foot Single-Arm Overhead Walking Lunge
600 Meter Bike Erg or 300 Meter Row
9 Burpees Over Dumbbell
100-Foot Single-Arm Overhead Walking Lunge

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:
Med Ball Side Toss to Right x 12 reps
Pallof Press Right Side x 12 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 12 reps
Pallof Press x 12 reps (band tension to right)
Rest 60 seconds

*Working side is the side you are throwing the ball towards.

B.
Four sets of:
EZ-Bar Bicep Curl x 6-8 reps
Rest 30 seconds
EZ-Bar Tricep Extension x 6-8 reps
Rest 60 seconds

Aerobic/Gymnastics Option
Six rounds for time of:
200 Meter Run
2 Rope Climbs
20 Calorie Assault Bike
4 Paralette Handstand Push Ups

Rowing Endurance Option
Five sets for distances:
3 Minutes of Rowing
Rest 2 minutes

Please note how many meters you achieve in each of the five sets. Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.