June 23rd, 2017

Optional AM Conditioning
3-5 sets:
200 Meter Ski
25 Calorie Bike
300 Meter Row
Rest 2 minutes between sets

**keep all sets consistent; 80-85%

Main Session
Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Barbell
A. Snatch; 70%x1; 75%x1; 80%x1; 85%x1; 90%x1 x 3 sets
B. Clean & Jerk; 70%x1+1; 75%x1+1; 80%x1+1; 85%x1+1; 90%x1+1 x 3 sets

Conditioning
2017 Granite Games Qualifier Workout #4
10 minute AMRAP
6 ring muscle-ups (scaled here is CTBs)
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

Assistance work
Single arm DB Row x 12-15 reps each arm @3111 x 2 sets
KB Bulgarian Split Squat x 8-10 reps each leg @3011 x 2 sets

June 21st, 2017

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Gymnastics
A. Every 90 seconds x 3 sets:
1 — HS Walk x 30-50ft
2 — Circular Scap Pull-ups x 8-10 each direction
B. Every 90 seconds x 3 sets:
1 — Sorenson Hold x 45 seconds
2 — Side Plank Reach Throughs x 8-10 each side

Barbell
A. Back Squat @33X1; 75%x1-2 reps x 4 sets
+
Three rounds, not for time of:
Single Arm Overhead Carry x 100ft each arm
Goblet Kossack Squats x 8-10 each side
Supinated Grip Strict Chest to Bar Pull-ups x 8-10 reps (in clusters of 2-3 w/ controlled lowering)

Conditioning
EMOM x 12
Minute 1: 10-15 Strict HSPUs
Minute 2: 20/15 Cal Row
Minute 3: Rest
+
Rest 2 minutes
+
EMOM x 12:
Minute 1: 20 Toes to Bar
Minute 2: 20/15 Cal Bike
Minute 3: Rest

June 20th, 2017

Gymnastics
Freestanding HS Hold (w/spotter) x 15-20 seconds x 3

Barbell
A. Behind the Neck Push Jerk + Push Jerk + Split Jerk; Build to a heavy complex here
B. Push Press x 3 x 3 @3-5% heavier than last week w/3-second hold overhead on each rep
C. Clean Grip RDL x10x3 @80% of Clean

assistance work
Half Kneeling DB Press x 6 arm x 3 @41X1
Band Pull-Throughs x 20 reps x 3 @1010
Trap-3 Raise x 8 reps/side x 3 @2020

Conditioning
3 minute row @ 3-4 seconds slower per 500m than your 2k pace
minute 1 stroke rate @ 22
minute 2 stroke rate @ 26
minute 3 stroke rate @ 30
rest/walk for 1 minute
x4 rounds

**different stroke rates than last week

June 19th, 2017

Activation Work
Half-Kneeling Banded Face Pulls x 8/side x 2
Single Leg KB Deadlift x 6/side x 2
Banded Lateral Walk x 10/side x 2

Gymnastics work
EMOM x6
1 – True Back Extension on GHD x 4-5 reps w/3 second hold at top
2 – Seal Walk x 30-50 ft
EMOM x6 minutes
1 –Single arm hangs from pull up bar **keep shoulders square, no swinging x5 seconds per arm x 2
2 – Banded Push-ups x 7-10 reps

Barbell
A. Snatch Balance; 50%x2; 60%x2; 70%x1; 80%x1; 90%x1; 100%x1 (% based off Snatch)
B. Snatch from blocks (at knee); 60%x1; 70%x1; 80%x1x5 singles
C. Front Squat; Heavy Triple

Conditioning
2017 Granite Games Qualifier Workout 2
6 minute AMRAP
6 deadlifts (225/155lbs)
6 bar facing burpees


Optional AM Running Workout
5 minute warmup jog
+
500 Meters @moderate-to-fast*
500 Meters easy
400 Meters @moderate-to-fast
400 Meters easy
300 Meters @moderate-to-fast
300 Meters easy
Rest walk 3 minutes
x 2 sets
+
5 minute cooldown

*pace these out by feel, but look to go a little faster from the 500 to the 400 to the 300, then repeat those times for the second round

June 17th, 2017

Activation/ROM Work
A1. Single Leg Hip Bridge x 10/side x 2
A2. Half-Kneeling Banded Face Pulls x 10/side x 2
B1. Feet Elevated Ring Rows x 5-7 @2111 x 3 sets
B2. Maltese Push-ups on Parallettes x 5-7 reps @2111 x 3 sets

Conditioning
Every 6 minutes x 5 sets:
Run 800 Meters @80-85%

*Goal is consistent pace for all. If you know your 2-mile PR pace, shoot for that.

June 16th, 2017

Optional AM
90 second Assault Bike @75-80%
30 second easy spin
x 4-5
+
Rest 2 minutes
+
3-4 rounds @easy:
2 TGU each arm @70/55 lb
50ft Single Arm Front Rack KB Carry (each arm)
100ft Single Arm Farmer’s Carry (each arm)
+
Rest 2 minutes
+
90 second Assault Bike @75-80%
30 second easy spin
x 4-5

PM
Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Barbell
A. Snatch; 70%x1; 75%x1; 80%x1; 85%x1; 90%x1; 80%x1
B. Clean & Jerk; 70%x1+1; 75%x1+1; 80%x1+1; 85%x1+1; 90%x1+1; 80%x1+1

Conditioning
2017 Granite Games Qualifier Workout #3
https://thegranitegames.com/workouts/2017-individual-qualifier-workouts/

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min

June 14th, 2017

Activation/ROM work
Single Arm Upright Row x 10/side x2
Circular Scap Pull-ups x 10×2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Gymnastics
A. Every 90 seconds x 3 sets:
1 — HS Walk x 30-50ft
2 — Prone weighted PVC pass throughs lying on bench x7-8 reps slow and controlled
B. Every 90 seconds x 3 sets:
1 — Prone Plank on Rings (make small circles with the hands) x 30-40 seconds
2 — Sumo Stance Good Mornings x 6-8 reps @36X1 (very light weight here)
C. Hollow Hold (arms at sides); Max hold; rest 15 seconds x 2

Barbell
A. Back Squat @33X1; 70%x2-3 reps x 4 sets
B. Tall Clean x3x4

Conditioning
EMOM x 6:
20 DUs + 1 Legless Rope Climb
+
Rest 2 minutes
+
EMOM x 8:
Odds: 8-12 Strict HSPUs
Evens: 15/12 Cal Row
+
Rest 2 minutes
+
EMOM x 8:
Odds: 15 GHD Sit-Ups
Evens: 15/12 Cal Bike