April 10, 2019 – Invictus Athlete

The Granite Games Online Qualifier will be announced today! 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.

Primary Training Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps

Build over the course of the five sets, using this drill to reinforce good positioning.

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

C.
Complete as many rounds as possible in 7 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Toes-to-Bar
25 Wall Ball Shots (30/20 lbs)

Rest 3 minutes, and then repeat for a total of THREE sets. Resume each set from where you finished your previous 7-minute AMRAP. Post your total rounds across the 21 minutes of work; and if possible, note how many achieved in each of the three sets so that you can see your pacing and drop-off over the course of the workout.

D.
Three sets of:
Reverse Snow Angels x 60 Seconds
Rest 60 seconds
Supine GHD Hold x 45-60 Seconds
Rest 60 seconds

E.
Two sets of:
Banded Pull Aparts x 50 reps
Rest as needed

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.

Running Endurance Option

Six sets of:
90 Seconds of Running @ 90-95% effort
Walk/Jog until recovered enough to repeat effort

PUSH the 90-95% effort for the full 90 seconds.

Rowing Endurance Option
Three sets of:
Row 2000 Meters with Rate Changes
Rest 5 minutes

Row the first 500 meters at 22 s/m, the next at 24 s/m, then back to 22 s/m, and finish with 24 s/m. Stay diligent on your strokes per minute, but see how quickly you can perform these by making each stroke powerful and efficient.

Mixed-Modal Conditioning Option
Five rounds of:
12/9 Calorie Assault Bike
12 Dumbbell Shoulder to Overhead (55/35 lb DBs)

Immediately followed by. . .

Five rounds of:
12/9 Calorie Row
12 Kettlebell Swings (32/24 kg)

Immediately followed by. . .

Five rounds of:
12/9 Calories on Assault Runner or 200 Meter Run
100-Foot D-Ball Carry (150/100 lbs)