April 8, 2019 – Invictus Athlete

This is Day One of our post-Open training cycle! In this training cycle, we will be including all of the Granite Games Online Qualifier workouts, which begin this week. 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 Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
1-Step Box Jump x 5 reps

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Single-Leg Broad Jump x 5 reps each leg

B.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 70%
*Set 5 – 5 reps @ 75%
Rest 2 minutes between sets

C.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

D.
Three sets of:
Snatch High Pull x 1.1.1 @ 85-95%
(rest 5-10 seconds between singles)
Rest 2 minutes

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

F.
Four rounds for time of:
500 Meter Row
30 Heavy Rope Double-Unders or 50 Double-Unders
50-Foot Handstand Walk
30 Air Squats
50-Foot Handstand Walk

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.
Every 4 minutes, for 16 minutes (4 sets):
40 Kettlebell Deadlifts (24/16 kg)
30 GHD Hip Extension
20 Goblet Squats (24/16 kg)

B.
Three sets of:
50-Foot Overhead Yoke Carry
Rest 90 seconds

*Ideally this should be performed with a yoke but if you do not have access to a yoke use a barbell loaded with chains or kettlebells attached using bands. BE SAFE!

C.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 90 seconds

D.
Three sets of:
100-Foot Bearhug Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 90 seconds

Running Endurance Option
A.
800 Meter Warm-Up Run

B.
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

C.
For time:
Run 1600 Meters
*If you didn’t already perform this on Saturday.

OR…

Run 1600 Meters @ 80% of 1600m PR pace
Run 800 Meters @ 90% of 1600m PR pace
Run 1600 Meters @ 80% of 1600m PR pace

D.
800 Meter Warm-Down Run

Rowing Endurance Option
Four sets for times of:
Row 500 Meters
Rest 60 seconds
Row 500 Meters
Rest 3 minutes