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.
Gymnastics Skills Practice
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstables and goals.
A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk
Build to today’s heavy.
B.
“Gwen”
Complete sets of 15, 12 and 9 reps for max load of:
Clean & Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Rest 3 minutes, and then…
C.
With the same load used for “Gwen” perform…
Complete sets of 9, 7 and 6 reps for max load of:
Clean & Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
D.
Every 2 minutes for 20 minutes (10 sets):
12/9 Calorie Assault Bike
10 Burpees
E.
Three sets of:
Pronated-Grip Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Banded Triceps Pushdowns x 30 reps
Rest 30 seconds
Hammer Curls x 10 reps
Rest 2-3 minutes
A) 45# bar, time to make weaknesses stronger.
B) Kept 205 across, low back is tight for some reason.
C) Used 146# LOVED THIS WORKOUT
15- 48″
12 – 36″
9 – 28″
9 – 28″
7 – 22″
6 – 17″
Maybe should have gone heavier, but cycling a barbell is so much fun.
D) No time
E) Done 45/45/35# DB on Curls.
Handstand fun done.
A1) 20/40/40kg
A2) 40/45/50/55/60/65/70/75/80/85kg
B) 50kg
C) 50kg
D) 0:54/0:58/0:56/0:53/0:57/0:56/0:56/0:55/0:55/0:51
E)70kg/banded/18kg DB
Yesterdays
A) 3 sets w/ 15# KBs
Limited on training time so superset B&C
B) 75/75/75 high hang
85/95/95 hang
105/105/105 snatch liftoffs & snatch
omitted snatch dl due to time constraint
C) 135/155/170/170/180/190/165(3)155(4)/155/135
haven’t back squatted for a while; nursing a back injury so kept it light and focused on form
D) 5′ amrap
2+15
A. Sotts done with empty bar
135/155/185/205/225/235/245/255/275/285
B. 155# 4:16
Rest to 7:16
C. 155# 2:45
10:01 total time
Brutal but happy to go unbroken
D. RX
:43/:43/:38/:36/:38/:40/:40/:39/:47/:41
E. Done love the swole sessions
155/175/205
A.sots press done empty barbell
Complex up to 100kg
B.GWEN 5:30min 55kg
C.4:00min 55kg
D.done Rx
Gymnast done with plate obstacles
A) 15/15/25/25
B) 35/40/40/45/45/50/53/55/60/63
B) with 35 kg 4:27
3:20
C) I did 7 cal bike and 8 burpees
51”/49”/47”/52”/51”/50”/49”/51”/50”/51”
E) done with 40 kg
Red banded
Db 10 kg
Do yesterday session:
A: kettlebell overhead squat
12/16/16kg
B:
High hang:
55/60/65
Hang:
70/75/80(one fail but redo after and achieve)
Snatch:
85/90 fail twice
Halting Snatch deadlift:
100kg twice
C: back squat
Done based on 180kg
Exactly 2’ rest = Hard nerviously and for the legs
D:
Rx
4+25
E:
Today core:
80kg row
Black band
15kg DB
A) up to 235
B) 7:12 @135
C) 4:02 @135
D) All sets pretty consistent at :55-1:00
A. 45/55/65/75
135/165/185/195/205/215/225failed C&J/235 failed C&J/235/245 failed C&J
B. With 135# 4:34,
C. 3:14
D. Done. Sets 1-7 was doing between :55-1:05, 8-9-10 did around1:30??
E. Done
Practiced Handstand Hold at the end.