April 20, 2019 – Competition

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.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
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

C.
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

D.
Granite Games Qualifier Workout 4 Strategy Notes

“Granite Games Qualifier Workout 4”

Complete as many rounds and reps as possible in 12 minutes of:
40 Double Unders
2 Kettlebell Deadlifts (24/16kg.)
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.