April 12, 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.

Granite Games Qualifier Strategy Video

Mobility and Activation
10 Minutes of Assault Bike or Bike Erg @ 70-75%

Followed by…

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Followed by…

Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs

A.
At Game Pace:
20/15 Calorie Row @ 70%
2 Muscle-Ups
2 Snatches (115/75 lbs)
3 Box Jump Overs
15/12 Calorie Row @ 80%
3 Muscle-Ups
4 Snatches
6 Box Jump Overs
10/7 Calorie Row @ 90%
4 Muscle-Ups
6 Snatches

Increase pace through this piece on the Row and focus on rhythmic breathing on the Snatches and Bar Muscle-Ups as your heart rate increases.

Rest 5-10 minutes, but stay warm.

B.
“Granite Games Qualifier Workout 2”
Complete as many rounds and reps as possible in 8 minutes of:
8 Ring Muscle Ups
12 Snatches (115/75 lbs)

Rest 2 minutes until the clock reaches 10:00, then begin workout 3….

C.
“Granite Games Qualifier Workout 3”
Complete as many rounds and reps as possible in 10 minutes of:
15 Calorie Row
12 Shoulder to Overhead (115/75 lbs)
9 Box Jump Overs (24″/20″)

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