June 16, 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 #2
For time:
20 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
10 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar
16 Wall Ball Shots
8 Toes to Bar
14 Wall Ball Shots
7 Toes to Bar
12 Wall Ball Shots
6 Toes to Bar
10 Wall Ball Shots
5 Toes to Bar
8 Wall Ball Shots
4 Toes to Bar
6 Wall Ball Shots
3 Toes to Bar
4 Wall Ball Shots
2 Toes to Bar
2 Wall Ball Shots
1 Toes to Bar

Be sure to listen to the workout tips from Invictus Athletes Holden Rethwill and Kristi Eramo!

Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean from Blocks + Jerk

Build over the course of the 10 sets to something heavy for the day. Set the blocks so that the barbell is at the knees in your starting position.

B.
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy Clean from Blocks + Jerk weight

C.
Three sets of:
Clean Deadlift with 2″ Deficit x 1 rep @ 8141
Rest as needed

Take 4 seconds on the ascent – slow and delibirate noting correct positioning throughout each phase; the descent should feel excruciatingly slow and force you to maintain tension to hold positions as you pass back through your ideal lifting positions.

Omit this portion of the workout if you performed the Strength Accessory Option on Friday!

D.
Every minute, on the minute, for 21 minutes:
Minute 1: 15/10 Calorie Assault Bike
Minute 2: 20/15 Calorie Row
Minute 3: 200 Meter Run or 15 Calorie Ski-Erg

Rest until the running clock reaches 24:00, and then…

E.
For time:
30 Ground to Overhead (155/105 lbs)

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.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

B.
Three sets of:
Barbell Power Rows x 10 reps
Rest as needed

C.
Three Sets of:
Half Kneeling Landmine Rotations (right side) x 10 reps
Rest 30 seconds
Right Side Plank x 30 seconds
Rest 60 seconds
Half Kneeling Landmine Rotations (left side) x 10 reps
rest 30 seconds
Reft Side Plank x 30 seconds
Rest 60 seconds

Running Endurance Option
Three sets of:
Run 1600 Meters @ 85% of 1-Mile PR Pace
Run 400 Meters @ 100% of 1-Mile PR Pace
Run 400 Meters @ 85% of 1-Mile PR Pace
Rest 2 minutes

Rowing Endurance Option
Three sets for times of:
Row 3000 Meters with Rate Changes
Rest 3 minutes

Row the first 1000 meters of each set at 20 s/m, then 500 meters at 22 s/m, then 500 meters at 24 s/m, then 500 meters at 26 s/m, and the final 500 meters at 28 s/m. Note times for each set.