June 15, 2018 – Invictus Athlete

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them.

Granite Games Qualifier Workout #1A & 1B
Against a 14-Minute Running Clock…
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

Primary Strength 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.
Every 2 minutes, for 6 minutes (3 sets) of:
Snatch Press from Receiving x 4 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Drop Snatch x 1 rep

B.
Build to today’s heavy Snatch from Blocks – for this week, the barbell should be at or slightly below your knees in the starting position.

C.
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these from the floor, with the same weight you built to from the blocks.

D.
Front Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 5 reps @ 80%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets

Primary Conditioning Session
Every 3 minutes, for 30 minutes (10 sets):
15/12 Calorie Row
10 Thrusters (115/75 lbs)
5 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.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

B.
In 12 minutes build to today’s 3-RM Sumo Deadlift

Perform these barefoot and create strong external torque. Do not let the plates bounce off the floor; find tension and then accelerate the barbell up. Use straps if you need to, but do not use a mixed-grip.

C.
Two sets of:
Deadlift x Max Reps
(select a load that will be challenging for 15 reps)
Immediately followed by. . .
Dumbbell Front Squats x Max Reps
(Use two dumbbells. Choose a weight that would allow you around 20 reps)
Rest 3 minutes

D.
Two sets of:
200 Meter Sled Sprint
Rest 90 seconds

Assault Bike Conditioning Option
Seven sets of:
3 Minutes of Assault Bike
Rest 2 Minutes

Goal should be 17-20% each set of the total calories you acheived on your 20 minute assault bike test
DO NOT SPRINT AND REST – hold a steady pace.

Gymnastics Accessory Option
Four sets of:
Shoulder Taps x 30 seconds
Rest 60 seconds
Bar Muscle Ups x 30 seconds
Rest 60 seconds
Handstand Walk x 30 seconds
Rest 60 seconds

Focus on relaxing your breathing when you are upside down. For the bar muscle ups focus on being efficient in your swing.