April 19, 2019 – Competition

Mobility and Activation
10 minutes of low-intensity Assault Bike or Row @ 70%

and then …

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
T-Spine Hold on Foam Roller x 60 seconds
(Slowly lower and raise the hips while the t-spine is on the foam roller)

When the running clock reaches 8:00…

Upper Body Warm-Up Routine

A.
One set of:
Depth Jump w/Horizontal Take Off x 10 reps
(High Box)
Rest 60 seconds

into…

Four sets of:
Sprint 20-30 Meters
Rest 60 seconds between each

followed by…

One Set of:
Depth Jump w/Horizontal Take Off

x 10 reps
(low Box)
Rest 60 seconds

into…

Four sets of:
Sprint 20-30 Meters
Rest 60 seconds between each

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Snatch from Mid Patella

*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%

C.
Every two minutes, for 8 minutes (4 sets):
Tempo Front Squat x 2 reps @ 32X1

All six sets must exceed load used last April 5. A good goal would be to increase the load of all sets by 4-5%.

D.
Two sets @ Game Pace of:
25-Foot Handstand Walk
5 Chest-To-Bar Pull Ups
25-Foot Dumbbell Front Racked Walking Lunge (50/35 lb DB)

Rest as needed

E.
Granite Games Qualifier Workout 5 Strategy Notes

“Granite Games Qualifier Workout 5”

Three rounds for time of:
50-Foot Handstand Walk (5ft Segments)
18 Chest-To-Bar Pull Ups
50-Foot Dumbbell Front Rack Lunge Walk (50/35 lb DB)