April 19, 2019 – Invictus Athlete

Click here for the Granite Games Qualifier Workout 5 Strategy Notes

Granite Games Qualifier Priority Session
Warm-Up 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.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
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

C.
Two to Three sets of:
20 Seconds of Assault Bike or Rowing @ 90+%
Rest 70 seconds

Rest 5-10 minutes, but stay warm.

D.
“Granite Games Qualifier Workout 5”
Three rounds for time of:
50-Foot Handstand Walk (5-foot segments)
18 Chest-To-Bar Pull Ups
50-Foot Dumbbell Front Rack Lunge Walk (50/35 lb DB)

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: 5-6 reps @ 80%
Rest 2 minutes between sets

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

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 @ 74%
Rest 2 minutes between sets

D.
Three rounds for time of:
21 Dumbbell Thrusters (50/35 lb DBs)
15 Dumbbell Box Step-Overs (24″/20″)
9 Bar Muscle-Ups

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:
Death March x 20 Steps @ 2011
Immediately followed by. . .
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest as needed

B.
Four sets of:
45 seconds of GHD Sit-Ups
Rest 15 seconds
30 seconds of Goblet Squats (HEAVY)
Rest 90 seconds

Assault Bike Conditioning Option
Against a 2-minute running clock:
20/12 Calorie Assault Bike
12 Bar-Facing Burpees
Max Rep Deadlifts (225/155 lbs)
Rest 2 minutes and repeat for a total of FIVE sets.

Aerobic/Gymnastics Option
For time:
4000 C2 Bike Erg or 2000 Meter Row
20 Strict Handstand Push-Ups to Deficit (8″/6″)
3 Legless Rope Climbs
3000 C2 Bike Erg or 1500 Meter Row
20 Strict Handstand Push-Ups to Deficit (4″/3″)
3 Legless Rope Climbs
2000 C2 Bike Erg or 1000 Meter Row
20 Strict Handstand Push-Ups
3 Legless Rope Climbs