Dynamic Mobility, Activation and Warm-Up
T-Spine Hold on Foam Roller
x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Two sets of:
Russian Baby Makers x 10 reps
Dive Bomber Push-Ups
x 5 reps
Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps
Finish with:
Reverse Pull Warm-Up x 10 reps
A.
Bench Prone Upper Back Drill x 5 reps
Three sets of:
Chest-to-Ring Hold x 10.10 seconds
Rest as needed
and then …
Three sets of:
Cast Swing + Ring Swing
and then …
Every minute, on the minute, for 10 minutes:
Muscle-Ups x 2 reps
Those who do not have muscle-ups, please complete the following:
Box Jump to Full Support x 2 reps
B.
Every 3 minutes for 12 minutes (4 sets):
Back Squat x 2 reps
*Build to today’s heavy double
Then. . .
One set of:
Back Squat x Max reps @ 75%
C.
Two sets for times of:
Assault Bike x 40/30 calories
Push-Press x 10 reps
Back Rack Alt. Reverse Lunge x 20 reps
Rest 3-4 minutes
35-49: 135/95 lbs
50-54: 115/75 lbs
55+:
95/65 lbs
Note:
Please adjust the weight, if needed, so that you are uable to move through the two sets unbroken. You get a lot of rest so each set should be 100% effort.
D.
Three sets of:
DB External Rotation x 8 reps per side @ 3011
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds
If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts if you are registerd. Event 2 will be programmed on 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
Event 1a & 1b
For Time:
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
Time Cap = 14:00
A) 1 Ring MU EMOM x 10, slowly starting to feel better,
B) 285/290/295/300# x2 250×8
C) GGOQ 1a 8:55
D) 15 for all ER and 20/25/25# for BW
DMA done
A. C2R pull ups & jumping to ring support. Feeling I am in good control.
B. 90/95/100/105/110kg 2reps done. 95% 1 Rm. 85kg 10reps done.
C. 6’55/6’45” Rx done. Push press 5/5 and 5/4/1 to back rack position. Lunges unbroken. Assault bike 3’15”. Lunges are with control, avoiding crushing knees into ground. (F 35-54)
D. Done 2.5kg ext rotation and 5kg bat wings.
After a lot of protein and sleep, I am recovered!
GGQ (scaled version)
10 burpees over erg
30 cals
10 burpees over erg
30 cals
10 burpees over erg
1a: 5:32
1b: 135
Great work Ed!
GGQ
1A – 7:26
1B – 95# (failed 100# twice, 105# is my 1RM – all power snatches)
then did the back squats, but legs were a bit tired
135 / 155 / 175 / 180 (90%)
6 x 150# – probably could have squeezed out another rep or two, but didn’t want to totally wear out my legs with tomorrow’s GGQ #2 WOD.
(50-54)
Did the granite games
1A. 8:46
1B. 90# snatch
granite games
1A- 8 min; made the mistake of doing it with my lifters .. 🙁
1B- top snatch : 98 lbs
dyn/mob: done
A1) skipped by accident
A2) done
A3) RMU: missed only one rep..
B1) BS: 185, 205,215,225 lbs
B2) forgot 🙁 *
C) skipped *
D) DB ext. used 5 lbs
BW; 15lbs x1 20 lbsx2sets
* all for a good reason my left knee is very cranky today… so I just stretched snd ended the session on a positive note- live to fight another day 🙂
Day was crazy but i guesstimated what we would do for bench tomorrow. Then bs in and some rowing intervals this afternoon.
A: bench built up to 95% x1 rep
85% x max reps (8)
B: 235# x2
175 x8 that was plenty?
DMA Done
A. Bar Muscle Ups
B. 115kg / 10 reps @ 90kg
C. 3:40 UB both sets (rower, used 50kg)
D. Built to 7kg / 16kg
Nice work!
DMA: done
A: muscle weren’t happening today. Did five minutes of misses, then switch to 10 min of jump to front support
B: 205, 230, 250, 265, 13×205
C: 4:05, 4:06 @115 unbroken
D: skipped. Did some handstand drills.
Post your MU attempts next time!
I’m new and am not understanding the suggested loads. What does 3011 refer to on this one?
DB External Rotation x 8 reps per side @ 3011. Thanks!
Hey Christopher – welcome!! Check out this article about tempo training: https://invictusfitness.com/competitors/blog/what-does-30×0-mean-why-i-like-tempo-training/
A. Skipped
B. Done. Hit my old 1rm for 2 and it was fairly easy
C. Only 1:30 rest between, looked like my kid was waking on monitor so I just we back into second round. Scaled weight. Delts feel mostly better, just playing safe.
3:50, 3:40
Yay, great work on your squat!
A.10 x 2 RMU Thanks Nichole – The video about Snap Pull made the total difference. Yessss….
B. 264/286/286/299 – 235 (10 reps)
C.1. 4:12 (Unboken … Im glad I’ve adapted to 110 lb)
C.2. 4:45 (unbroken 110 lb)
Have a great weekend
Awesome to hear about the Snap Pull Marcos!
Did GGOQ… 40-44
1A) 6:16
1B)205
Will do wod 2 tomorrow
Nice work!
DMA – done
A. done
B. 180 – 190 – 200 – 210 then 15R’s at 156.5 lb.
C. UB but legs felt sluggish on the bike after the Max Reps (75%) 1. 4:36 2. 4:37
D. done
A. Done. 10×2 B. 315 then 12 at 255. C. 4:04 and 4:28. (used 115#). Sluggish – note below explains maybe why. D. Done. So it turns out I may not have had the stomach flu after all last weekend. Looks like it was, get this, a concussion. Got hit in the side of the head by a line drive at baseball practice. Face was sore but didn’t think much of it at the time. No big deal. 24 hours later – felt like crap and seemed like stomach flu. Lethargic all week. Have also had ringing in my ears… Read more »
Oh no Mike!! You definitely need to get that checked out. NBA and NFL players are put in a concussion protocol and are limited in what they can do for a reason – take care of your head!!
GGQ
1a 5:30
1b 260
35-39
So fast Derek – great work on that!!
A. 10×2 RMU
B. 225/295/345/355 – 265 (7 reps)
C.1. 5:27 (I’ve broken 4/4/2)
C.2. 5:00 (unbroken)
D. Done
A. Doing tomorrow. Had a guest no two sets rings.
B. 300 x 2 , 225×11
C. Granite Games #2
9:00
D. Doing accessory at work tonight.
A. Sooo close to ring mu
B. 2 rep back squat 250
Then 10 @ 185
C. 4:30/4:54
D. Done
A. Did after squats. Takes forever to warmup for MUs.
B. Took us somewhat easy since I haven’t been squatting. Did some sets of 2 at 135 then 8×125
C. 3:56 and 3:44
Could still go a little faster. Paced the first one way too much.
Awesome job Stephanie – way to push on Part C!