April 20, 2019 – Invictus Athlete

Granite Games Qualifier Priority Session
Granite Games Qualifier Workout 4 Strategy Notes
Mobility and Activation
10 Minutes of Assault Bike or Rowing @ 70-75%

Followed by…

One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch

x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side

Followed by…

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss

x 10 reps per leg
Russian Baby Makers x 10 reps

A.
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

B.
At Game Pace:
20 Double Unders
4 Kettlebell Deadlifts (24/16 kg KBs)
4 Kettlebell Front Squats
4 Kettlebell Hang to Overhead
20 Double Unders
8 Kettlebell Deadlifts (24/16 kg KBs)
8 Kettlebell Front Squats
8 Kettlebell Hang to Overhead

C.
“Granite Games Qualifier Workout 4”
Complete as many rounds and reps as possible in 12 minutes of:
40 Double Unders
2 Kettlebell Deadlifts (24/16 kg KBs)
2 Kettlebell Front Squats
2 Kettlebell Hang to Overhead
40 Double Unders
4 Kettlebell Deadlifts
4 Kettlebell Front Squats
4 Kettlebell Hang to Overhead
Etc., adding 2 reps to each of the Kettlebell movements each round, while the double unders stay consistent at 40 reps.

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:
Deadlift x 2 reps @ 70%
Rest 60 seconds

These should both be done in dead stop. Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.

C.
Three rounds for time of:
400 Meter Run
20 Double Dumbbell Snatches (50/35 lb DBs)
100-Foot Walking Lunge (50/35 lb DBs – Farmer’s Hold)

Rest until the running clock reaches 20:00, and then…

D.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Heavy Rope Double-Unders or 150 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.
Three sets of:
Pronated Grip Bar or Ring Row x 10 reps @ 2111
Rest as needed
Dumbbell French Press x 12 reps
Rest as needed

B.
Four sets of:
90 second Wall-Sit
30 second Sandbag Squat (150/100 lbs)
100-Foot Sandbag Carry (150/100 lbs)
Rest 2 minutes

Running Endurance Option
30-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

Rowing Endurance Option
For time:
Row 7500 Meters