This week will look very different than most. You’ll notice far fewer options on additional accessory work; that’s because we want you relatively fresh to hit some tests at high intensity and full effort. Our goal this week is to establish some baseline numbers as we enter our new training cycle on Monday, September 11, 2017. If you have any friends who have been looking for the right time to start a program, please let them know that the time has come!
If you’re competing at Granite Games, please follow the Granite Games Preparation Week program at the bottom of the page.
Primary Training Session
THIS IS A TEST! Please be sure that you perform these as prescribed, and post your scores. We will revisit these tests in this format.
A.
Against a 10-minute running clock…
Event 1
For max load, in 3 minutes:
5 Snatches
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
When the running clock hits 5:00…
Event 2
For max reps:
30 Seconds of Front Squats (275/185 lbs)
Barbell will be taken from the ground. If the bar hits the ground before the 30 seconds is over, the set is over.
When the running clock hits 7:00…
Event 3
Complete as many rounds and reps as possible in 3 minutes of:
5 Thrusters (115/75 lbs)
10 Strict Handstand Push-Ups
Rest 15 minutes, and when the clock reaches 25:00…
B.
Event 4
For max calories:
90 seconds of Assault Bike
Rest 30 seconds
When the running clock reaches 2:00…
Event 5
For time:
100-Foot Handstand Walk
Performed in 25-foot unbroken increments.
Time Cap = 3 Minutes
Rest 10 minutes, and when the clock reaches 40:00…
C.
Event 6
“Invictus Muscle-Up Density Test”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
Rest 10 minutes, and when the clock reaches 55:00…
D.
Event 7
Complete as many rounds and reps as possible in 8 minutes of:
Row 1000 Meters
Immediately followed by as many rounds and reps as possible of…
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Optional Additional Training Session
Twenty sets of:
30 second Assault Bike @ 60-65 rpm
30 second Assault Bike @ 45-50 rpm
Granite Games Preparation Week
Twenty Sets of:
30 seconds Assault Bike @ 65-70 RPM
30 Seconds of Assault Bike @ 45-50 RPM
Perform this on Thursday if possible. If you travel on Thursday and won’t be able to do this, do it on Wednesday and take a full rest day on Thursday.