Union Comp


#UnionComp – The Granite Games Cycle – THURSDAY (06/22/2017)

Pause Overhead Squats: 3 – 3 – 3 – 3 – 3

Today’s overhead squats will be performed with a three second hold in the absolute bottom of the squat. This should drastically reduce the loading that athletes are capable of lifting. Focus on maintain tension throughout the course of the entire repetition.

Granite Games Qualifier Workout 5

For time:

60 Calories on the Rower

80 Wall Ball Shots (20/14)

100 Double Unders

40 Calories on the Rower

60 Wall Ball Shots (20/14)

80 Double Unders

20 Calories on the Rower

40 Wall Ball Shots (20/14)

60 Double Unders

For event details and standards click here. Next week we take a break from the Granite Games Qualifiers and then the following week we’ll be performing the Team of Three Qualifiers on Thursday’s for the two weeks that the qualifier is live.

Suprapatellar Pouch Smashing

Athletes will use a kettlebell for this mobility cool down.


#UnionComp – The Granite Games Cycle – WEDNESDAY (06/21/2017)

Bench Press: 2 RM

Work up to a two rep max bench press. Be sure to maintain proper positioning throughout these heavy lifts.

Three rounds for time and total bench presses/strict pull ups:

500m Row

Max Bench Press (bodyweight)

400m Run

Max Strict Pull Ups

The format of today’s workout: row five hundred meters and then complete as many bench presses as possible at bodyweight (if you cannot complete five repetitions at this loading reduce the weight). Athletes will then run four hundred meters and do the same thing for strict pull ups. The intent here is to move quickly but also accrue as many bench presses and strict pull ups as possible.

Accumulate Two Minutes in the Bottom of a Dip (on parallel bars)

This will act as our cool down/mobility piece for the day.