April 10, 2019 – Competition

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.

A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
Every 90 seconds, for 18 minutes (12 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat

C.
Three sets for times:
10 Dumbbell Box Step Overs (70/50 lbs to 24″/20″)
15 Bar Muscle-Ups
20 Kettlebell Swings (32/24 kg)
25 Thrusters (115/75 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 4 minutes

D.
Four sets of:
45 seconds of GHD Sit-Ups
Rest 15 seconds
45 seconds of Kettlebell or Dumbbell Deadlifts (Heavy)
Rest 15 seconds
30 seconds of Goblet Squats (32/24 kg)
Rest 90 seconds

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