April 12, 2019 – Invictus Athlete

The Granite Games Online Qualifier workout has been announced! 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.

Granite Games Qualifier Strategy Video

Granite Games Qualifier Workout Priority
Mobility and Activation
10 Minutes of Assault Bike or Bike Erg @ 70-75%

Followed by…

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Followed by…

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

Snatch Technique Warm-Up

Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs

A.
At Game Pace:
20/15 Calorie Row @ 70%
2 Muscle-Ups
2 Snatches (115/75 lbs)
3 Box Jump Overs
15/12 Calorie Row @ 80%
3 Muscle-Ups
4 Snatches
6 Box Jump Overs
10/7 Calorie Row @ 90%
4 Muscle-Ups
6 Snatches

Increase pace through this piece on the Row and focus on rhythmic breathing on the Snatches and Bar Muscle-Ups as your heart rate increases.

Rest 5-10 minutes, but stay warm.

B.
“Granite Games Qualifier Workout 2”
Complete as many rounds and reps as possible in 8 minutes of:
8 Ring Muscle Ups
12 Snatches (115/75 lbs)

Rest 2 minutes until the clock reaches 10:00, then begin workout 3….

C.
“Granite Games Qualifier Workout 3”
Complete as many rounds and reps as possible in 10 minutes of:
15 Calorie Row
12 Shoulder to Overhead (115/75 lbs)
9 Box Jump Overs (24″/20″)

Primary Training 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.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 6-8 reps @ 75%
Rest 2 minutes between sets

B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 72%
Rest 2 minutes between sets

D.
For time:
10 Strict Handstand Push-Ups to 4″/2″ Deficit
5 D-Ball or Sandbag Cleans (150/100 lbs)
10 Handstand Push-Ups to 6″/4″ Deficit
5 D-Ball or Sandbag Cleans
10 Handstand Push-Ups to 8″/6″ Deficit
5 D-Ball or Sandbag Cleans

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:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds

B.
Every 2 minutes, for 12 minutes (6 sets):
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
10 GHD Sit-Ups

Assault Bike Conditioning Option
Against a 2-minute running clock…
12/9 Calorie Assault Bike
10 Burpees to 6″ Touch
Max Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)

Rest 2 minutes and repeat for a total of SIX sets.

Aerobic/Gymnastics Option
Complete as many rounds and reps possible in 25 Minutes of:
2000/1800 Meters on C2 Bike Erg or 60/45 Calories of Assault Bike
100-Foot Handstand Walk or 1 Obstacle Course (both ways)
3 Rope Climbs (15′)