April 8, 2019 – Competition

In this training cycle, we will be including all of the Granite Games Online Qualifier

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workouts, which begin this week. 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.

A.
Three sets of:
Double Kettlebell Overhead Squats x 3 reps @ 4311
(stick to the tempo, slow descent, 3 second hold)
Rest as needed

Build to the heaviest set you can safely support with good mechanics. The goal is to hit the same load as last week but for 3 reps.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent

Goal is to build from last weeks loads.

C.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all sets.

D.
Complete as many rounds and reps as possible in 7 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
15 Toes-to-Bar
20 Double Unders

E.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes

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Riho
Riho
May 10, 2019 3:34 pm

A) 12kg
B) 40/50/55kg
50/60/65kg
60/70/70kg
100/100kg
C) 70/80/95/90/95/110/80/80/80/80kg
D) 4 rounds
E) Skull and Tate used 9kg DB, floor press 23kg DB

CarolineO
CarolineO
May 10, 2019 3:34 pm

A. 12-12-16kg kb
B. 53-63-68-75
C. 90kg did box squats from today 10th of April
D. 3 rounds+4reps
E. Done with 3kg

Megan Toronto
Megan Toronto
May 10, 2019 3:26 pm

Hi, new here! Followed the program last week to check it out and absolutely loved it. Been wanting to try some more competitive programming and this has been great. I am new to training alone but want to really try to follow this. I am also going to try to fit in some Invictus Gymnastics as well. A) Done w/ 13#KB up to 26#KB B) 85/90/95 100/105/110 115/120/125 (PR Full Squat Snatch) C) 135/170/190/180/190/200/170/170/170/170 felt better than last week D) 4 Rounds RX. T2B capacity is a struggle, was down to singles E) Skipped bc time, prioritized of some of… Read more »

Jake Swartwout
Jake Swartwout
May 10, 2019 3:09 pm

A. 28kg
B. High Hang 135/145/155 Hang 165/175/185 Lift off/Snatch 205miss/195miss/195
C. 225/285/325/305/325/340/285/285/285/285
D. 4+3 Rx
E. Done

Anthony Oriotti
Anthony Oriotti
May 10, 2019 2:58 pm

Missed last Saturday deadlift I will introduce it somewhere in the week … but not Monday 🙂 Mobility then work on hips Latéral one leg wall sit 3*45s hold RNT split squat with band + 1KB Banded squat A. Done 10-12-16kgs B. HHS double 40-50-55 HS double 60-65-70 2 Snatch lift off + Snatch : 70-75-77,5 4 halting Snatch deadlift 8s descend : 80-80no sangle C. Back squat Felt better than last week where I should decreased weight so today hit all % at real RM 5@100 3@123 1@140 3@130 (3@120 last week) 3@140 (only 2 last week) 2@148 (skip… Read more »

damianos karpouzis
damianos karpouzis
May 10, 2019 2:58 pm

Α)Skipped
B)High Hang 50/52/55
Hang 50/55/60
Lifts off+hang 60/65/70
C)70/85/95/90/95/105/85/85/85/85
D)3 rounds + 5ttb
E)DONE

Kryssie Chandler (45-49)
Kryssie Chandler (45-49)
May 10, 2019 2:43 pm

A. Done with 35’s
B1. 95 (+5 PR)
B2. 95
B3. 105. I might actually be learning to snatch.
B4. 110
C. Done. Only did 3 reps for the heavier sets to manage hip. Much better this week.
D. RX 4+21
E. Done

Daniel Mendelsohn (45-49)
Daniel Mendelsohn (45-49)
May 10, 2019 2:35 pm

Felt pretty good today, which surprised me after how I felt last week

A) 24#, 35#, 44#
B) 115, 125, 135 then 140, 150, 160 then 155, 165, 175 then 135, 155
C) 205×5, 245×3, 275×1, 265×3, 280×3, 295×2, 250x7x4 (bumped slightly from last week since I made all the reps and was slightly under what my percentages should have been last week)
D) 3 + 20 (played with breaking up the T2B into 5’s even in the beginning. Probably a wise idea for longer workouts)
E) done

Dave Cormier
Dave Cormier
May 10, 2019 2:35 pm

A. Done

B. 95 / 115 / 135
145 / 155 / 165
165 / 17 / 185x
185 / 195

C. 205 / 250 / 285 / 265 / 285 / 300 / 250″””””

D. 4 + 13 w/ 55lb dumbell

Corey Reutlinger
Corey Reutlinger
May 9, 2019 3:43 pm

C. 165×5, 205×3, 230×1, 205×3, 220×3, 235×2, 195#x7x4. Completed everything this week.
D. 3 rounds + 2 reps RX. Finally back to putting some good weight and reps into my right arm.

My accomplishment of the day: attending to my unconscious nervous ticks when resting and learning to control my anxiety and breathing between sets and movements. Today felt amazing mentally and physically because it no longer felt like I was wasting excess energy. It was all devoted to my movements.

Allan Dunlap
Allan Dunlap
May 9, 2019 3:43 pm

A. 44lb/60lb/88lb
B. 205 all across. i couldve done more, but i was really focusing on mechanics and keeping the bar close
C. numbers based off 475 1RM
275×5
355×3
405×1
385×3
405×3
427×2
355x5x7
D. 4+11 DU, toes to bar fell apart
E. complete with 20lb DBs, they had to call in animal control to tame this sick pythons!

Alex  Gonzalez
Alex Gonzalez
May 9, 2019 3:43 pm

A. with KB of 35 lb
B1. 95 lbs
B2. 135 lbs
B3. 145 Lbs
B4. 145 lbs
C. 255/315/365/340/365/385/315/315/315/315
D. 3 rounds + 13 Toe to bar
E. done

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