This is Day Two 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 Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals
C.
Two sets, for max reps, of:
Strict Muscle-Up
Rest 90 seconds
Followed by…
Two sets, for max reps:
Strict Ring to Sternum Pull-Up (false grip)
Rest 90 seconds
Followed by…
Two sets of:
Ring to Sternum Hold x 15-30 seconds
(false grip)
Rest 60-90 seconds
D.
Every 2 minutes, for 20 minutes (10 sets) of:
200 Meter Run (on Assault Runner if possible)
*Power Cleans*
*Set 1-2: 5 reps @ 65%
*Set 3-4: 4 reps @ 70%
*Set 5-6: 3 reps @ 75%
*Set 7-8: 3 reps @ 80%
*Set 9-10: 2 reps @ 80-85%
E.
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – 10-12 Strict Handstand Push-Ups
Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 3 – 15 Reverse Snow Angels (slow & controlled)
Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells
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.
Strongman Accessory Option
A.
Two sets of:
60 seconds of Sandbag Squats (150/100 lbs)
Rest 60 seconds
When the running clock reaches 6:00…
B.
Three sets of:
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
C.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2-3 minutes
D.
Three sets of:
100-Foot Farmer’s Hold Walking Lunges
Immediately followed by. . .
100-Foot Reverse Sled Drag
Rest 90 seconds
E.
For time:
200 Meter Sled Sprint
Assault Bike Conditioning Option
Every 8 minutes, for 32 minutes (4 sets) of:
80/60 Calories of Assault Bike