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the programming will now split into 2 categories. granite games will be for those training for that specific event. every one else follow the regularly programmed stuff.

granite games. 

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a. back squat. 5x5. add 10# to each set from last week. rest as needed. 

b. power snatch. emotm x 10 sets x 3 reps @ 165#. 

c. conditioning I.  

       1000m row. 

       3 rounds of:

          18 handstand push ups. 

          15 box jumps overs 24" (touch top of box). 

          12 toes to bar. 

d. conditioning II (10 minutes after conditioning I). 

        every :30 x 10 sets- sprint 50m. 

off-season. 

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a. snatches. take 15:00 to work up to heavy single. 

b. snatches (ctd). 5x1 @ 90% of heaviest set from part a. 

c. back squats. 5x5. add 10# to each set from last week. rest as needed. 

d. conditioning. 

        500m row. 

        3 rounds: 

           18 handstand push ups. 

           15 box jump overs 24". 

           12 toes to bar. 

        400m run.