July 1st, 2018

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
EMOM x 15 minutes:
1 — HS Walk x 30ft
2 — 3 Controlled Circular Kips + 3-5 Butterfly Pull-ups + 3-5 Butterfly Chest-to-Bar Pull-ups
3 — Hollow to Arch Rolls x 3-4 reps each direction

Conditioning
“Granite Games Qualifier #6”
20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
50 Dumbbell Thrusters (50lb/35lb)
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
150 Double Unders

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June 30th, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

A. High Hang Power Clean + Hang Power Clean from the knee (both with pause in catch); 50%x2; 60%x2x2; 70%x2x2
B1. Single Arm DB or KB Bench Press x 10/side x 3 sets
B2. Single Arm DB Row x 8/side x 3
C1. Trap-3 Raise x 15/side x 2 sets @3010
C2. RNT Split Squat x 20/side x 2 sets

June 29th, 2018

Warmup
10 Banded Face Pulls
10 Scap Push-ups
10 Scap Pull-ups
x 2 rounds
+
Dual KB Jefferson Curl x 4 reps x 3 sets @5351

Barbell
Technique Primer:
Hang Muscle Snatch + Tall Snatch + OHS; 3+3+3 x3 sets; light weight here

A. Snatch; 60%x2; 70%x2; 80%x1; 85%x1; 90%x1; then up to a heavy single — no more than 2 misses here
B. Back Squat; 80%x2x3

Conditioning
“Granite Games Qualifier #5”
18MIN TIME CAP
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″)

OR (if you cannot get a Muscle-Up):

“Granite Games Qualifier #5 — Intermediate Version”
18MIN TIME CAP
2 Rounds:
6 Chest to Bar Pull Ups
12 Deadlifts (185lb/125lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
4 Chest to Bar Pull Ups
8 Deadlifts (275lb/185lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
2 Chest to Bar Pull Ups
4 Deadlifts (315lb/215lb)
8 Box Jump Overs (24”/20″)

June 27th, 2018

**It appears that one of the final Granite Games qualifiers will feature some heavy ass Deadlifts in it. So, let’s keep it lighter today on the bending work, and focus on good speed on the Power Snatch

Skill Work:
Kip Swings on Rings x 10 x 2
Kick-up to Freestanding Handstand Hold x 4-6 attempts x 2

A. Power Snatch; 50%x2; 60%x2; 70%x2 OTM x 3; 75%x2 OTM x 3 all with pause in catch position
B. Single Arm DB Press; 8-RM with each arm
C1. Hand Over Hand Sled Pull x 100ft x 3
C2. Turkish Get Up x 3 reps each arm x 3 sets

Conditioning
Run 800 Meters @3k pace
Rest 2 minutes
x 5 rounds

June 26th, 2018

Optional AM/PM Session
90 second AB @85%
60 second rest walk
x 4 rounds
+
Rest 3 minutes
+
45 Second AB @85%
45 Second rest walk
x 8 rounds
+
Rest 3 minutes
+
30 Second AB @85%
30 Second Rest
x 16 rounds

**consistency is #1 priority here

Main Session
**warmup with
Dual KB Jefferson Curl x 4-5 reps x 3 sets @5351 tempo
+
Side lying DB External Rotations. x 10/side x 2
DB high pull x 10/side x 2
Powell raise x 10/side x 2
Side lying banded clam shells x 20/side

Gymnastics
A. Strict Ring Muscle Up x 2-3 + Strict Ring Dip x 4-6 + 15-20 Second Support Hold x 3 sets; rest as needed
B. 10 Hollow Ups + 10 Arch Ups + 10 Hollow Rocks + 10 Arch Rocks (roll from one side to the other, no rest during the set); rest 60 seconds x 5 sets

Barbell
A. Clean & Jerk; 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
B. Front Squat; 80%x3x3

Conditioning
3-6 Unbroken CTB Pull-ups
6 Box Jumps @30/24 in
9 Wall Balls @30/20 lb
Rest walk 45 seconds
x 10 sets

**85% here — focus on technique on PUs and efficient movement throughout

June 24th, 2018

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
B. EMOM x 16:
1 — HS Walk x 30-50 feet
2 — 3 Circular Scap Pull-ups into 3-5 Butterfly Kips into 3-5 Butterfly Pull-ups (tight body throughout)
3 — Alternating Limb V-Ups x 12-16 reps (use both hands)
4 — Weighted Sorenson Hold x 15-20 seconds

**same as last week — try to improve on your positions

If you didn’t complete Granite Games Qualifier #4, then do it here, then complete the barbell work

Barbell
A1. Front Racked Barbell Step Up x 4/leg x 4 sets
A2. Dual KB Bent Over Row x 6-8 x 4 @31X1

Conditioning
3 rounds for time:
1k Bike Erg
15 KB Deadlfts @32/24 kg each hand
15/10 Strict Handstand Push-ups

Rest 5 minutes

3 rounds for time:
400 Meter Ski
7 DB Hang Clean and Jerk Left Arm (50/35 lb)
7 DB Hang Clean and Jerk Right Arm (50/35 lb)
75 Double Unders

**Goal for both of these is to be fairly consistent from round to round

June 23rd, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

A. Power Clean + Push Jerk; build to a tough single in 12-15 minutes (no more than 2 misses)
B. Single Arm Half-Kneeling Press x 8/side x 3 sets @21X1
C1. Trap-3 Raise x 10/side x 3 sets @3010
C2. Single Leg Hip Thruster x 8/side x 3 sets @2011
D1. Single Arm Farmer’s Walk x 75ft/side x 3 sets
D2. Sandbag Carry x 150ft x 3 sets