June 22, 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 #4
Complete rounds of 3, 6, 9, 12, 9, 6 and 3 reps for time of:
Hang Squat Clean (135/95 lbs)
Bar-Facing Burpees

Time cap = 8 minutes

Be sure to check out the workout tips from Invictus Athletes Kristi Eramo, Jenn Ryan and Kristin Holte! You will tackle workout # 3 on Saturday.

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls

x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 10 minutes (5 sets):
1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses

Build over the course of the 5 sets to something heavy-ish for this complex.

B.
Six sets of:
2 Snatch Lift-Offs + 1 Snatch
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-offs.

C.
Front Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 4 reps @ 85%
*Set 7 – 5 reps @ 80%
Rest 2 minutes between sets

Primary Conditioning Session
Every 10 minutes, for 30 minutes (3 sets):
400 Meter Run
20 Thrusters (135/95 lbs)
20 Bar-Facing Burpees
20 Toes-to-Bar
100 Double-Unders

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.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Sandbag Squats
50-Foot Walking Lunge
(Bear hug hold for both)

C.
Three sets of:
100-Foot Yoke Carry (Max Weight)
Immediately followed by. . .
20/15 Calorie Assault Bike
Immediately followed by. . .
Sandbag Carry (Max Distance)
(Grab a heavy sandbag (hopefully 50% of your deadlift) and carry it (in a bear hug) for a max distance. We are shooting/hoping for at least 100-Foot. You drop it, you’re done.)
Rest 3 minutes

D.
200 meter Sled Sprint

One time, all out sprint…DO NOT WALK – I don’t care how much it hurts. Sprint, sprint, sprint.

Assault Bike Conditioning Option
Five sets of:
5 Minutes of Assault Bike
Rest 3 Minutes

Goal should be 27-30% of the total calories you acheived on your 20 minute assault bike test each set – DO NOT SPRINT AND REST

Gymnastics Accessory Option
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 = 25-Foot Handstand Walk + Max Shoulder Taps
Station 2 = (1 Muscle Up + 1 Dip) x 4-5 reps
Station 3 = Pistol Hold x 15 Seconds Each Leg
(Sit in the bottom of a pistol with the best position you can.)