Tuesday. 131001.

Granite Games.
      3 days.
-----------------
A. warm up.
       every 2:00 x 4 sets.
           250m row. (start @ 2:05/2:25 pace and get faster set to set).
           10 toes 2 bar.
B. conditioning.
       3 rounds, for time.
           12 kettlebell swings 53#/35#.
           12 box jumps 24"/20".
           12 handstand push ups.
C. strength work.
       every minute on the minute x 5 sets.
            5 shoulder 2 overhead @ 185#/125# (from rack).
D. cool down.
       5:00 light row.

off-season BRIDS.
--------------------
A. warm up.
       every 2:00 x 5 sets.
          250m row. (start @ 2:05/2:25 pace and get faster set to set).
          7 handstand push ups.
B. 20:00 to find 3RM push press.
C. interval work.
        4 rounds. 1:1 work to rest.
            400m run.
            10 deadlifts 255#/165#.
            30 double unders.
D. cool down.
        jog 10:00.

Monday. 130930.

Granite Games.
    4 days.
-----------------
A. warm up.
       every 2:00 x 5 sets.
           250m row. (start around 2:05/2:30 per 500m, and get faster from set to set).
           2 snatch singles (drop and reset). (start @ 50% and work up to 75% of 1rm).
B. strength work.
        3x5 back squat @ 65% 1rm. rest 1:30.
C. interval work.
        5 rounds. 1:1 rest.
            40 double unders.
             5 thrusters 155#/105#.
            10 burpees.
D. cool down.
        5:00 light row.

off-season BRIDS.
--------------------
A. warm up.
       every 1:30 x 5 sets.
           250m row. (start around 2:05/2:30 per 500m, and get faster from set to set).
B. find 1rm back squat.
       warm up your squat as long as you want. then, take no more than 3 heavy sets.
       1st heavy set should be just below previous 1rm, 2nd set at previous 1rm, 3rd set above 1rm.
C. 30 muscle ups, for time.
D. cool down.
       5:00 light row.

Sunday. 130929.

“Just know, when you truly want success, you’ll never give up on it. No matter how bad the situation may get.”

Recovery Day for all BRIDS!

Saturday. 130928.

granite games.
     6 days.
----------------
A. every 2:00 x 4 rounds.
        250m row.
        1.1.1. snatch grip deadlift @ 105% 1rm.
B. conditioning I.
        4 rounds.
              5 muscle ups.
             10 kb swings 70#/53#.
             15 overhead squats 95#/65#.
C. conditioning II.
        10:00 row for meters.

off-season BRIDS.
--------------------
5:00 amrap.
        3 muscle ups.
        6 kb swings 70#/53#.
        9 overhead squats 95#/65#.
---rest 3:00---
8:00 amrap.
        4 muscle ups.
        8 kb swings 70/53#.
       12 overhead squats 95#/65#.
---rest 4:00---
5:00 amrap.
       3 muscle ups.
       6 kb swings 70#/53#.
       9 overhead squats 95#/65#.

Friday. 130927.

Granite Games. 

      7 days. 

--------------------

final week has come upon us. crack down on movement efficiency and intensity. here is my thought for the workouts today- they have released some workouts, there is no reason not to hit them. get a feel for each, and it will help you next weekend, guaranteed. stick to STRICT standards for yourself on the movements. cheating anything now will HURT you next weekend, guaranteed. 

Session I. (be sure to get a nice, long warm up, and then a 10:00 row cool down). 

   granite games workout 1.0.

      men's weights- 165. 185. 205. 225. 245. 255. 265. 275. 

      women's weights- 118. 128. 138. 148. 158. 163. 168. 173. 

     each station is a minute long station. 

          first :30- complete 2 snatches (power or squat) at the given weight. 

          next :20- "rest" period. 

          last :10- "transition" period. 

        **be strict. if you get the 2nd lift in :33, you failed that station. 

        **tiebreaker is number of deadlifts at a station you failed to snatch. 
   **gameplan idea- drop and reset for each rep to maintain form throughout. I am still 
      deciding on whether or not power snatching the first couple of stations would be 
      the best idea. with the double reps at each station, legs will start to get tired. try out 
      the power snatch for first couple of station on this, and make your decision. 

Session II. 

   granite games workout 2.0. (again, real good warm up, and 10:00 row cool down). 

      180m run. 10 thrusters 155#/103#. 180m run. 8 thrusters. 180m run. 6 thrusters. 

      180m run. 4 thrusters. 180m run. 2 thrusters. 

   **gameplan idea- the run in this workout needs to be hard, but a pace in which you 

     can immediately get to the barbell and start your thrusters. once the barbell is 

     dropped, regardless of how tired you are, start moving your legs and run. Its a 

     short run, but long enough that it could gas you out if you go out too hard. do 

     not underestimate this workout just because it says "sprint" on it. 

off-season BRIDS. 
---------------------------
every one do A.B. and C. then, based on YOUR NEEDS, choose D. or E.
A. snatch. 10x1 @ 60-90%. rest 1:30. 
B. clean and jerk. 10x1 @ 60-90%. rest 1:30. 
C. interval work. 
         every 2:00 x 5 rounds. 
              10 burpees. 
              25 double unders. 
               3 muscle ups. 
D. 5 rounds. 
        7 squat cleans 155#. 
       14 ring dips. 
E. back squat. 5x4 @ 75% 1rm. rest 1:30. 

   

   

Thursday. 130926.

Granite Games. 
      8 days. 
--------------------
active recovery. 
for me, active recovery means get on the rower and row, at about 65-70%, for about 20:00. nothing that is going to ruin you for the next day or that gets you very tired at all. it is used to get the body going, shake out any soreness and stretch those legs out. 8 days out from a competition, almost all the work is put in towards it. no need to become the hero now on recovery days. 

Off-season BRIDS. 
----------------------
active recovery. 
same as above, except for this, next week will be a testing week. the following week, we will be having a deload week, completely away from the barbell. 

Wednesday. 130925.

Granite Games. 
     9 days. 
--------------------
A. every 2:00 x 5 rounds.  
       250m row + 5 deadlifts. 
           *rows- hit each row around 2:00/500m pace. 
           *deadlifts. males- 155.205.255.305.325. 
                          females- 105.145.185.205.225. 
B. snatch grip deadlifts. 3 x 1.1.1. (drop and reset after each rep). 
       *rest 1:00 between sets. 
       *perform at 105% of 1rm snatch. 
C. 10.9.8.7.6.5.4.3.2.1. 
       hand release push ups. 
       power cleans 135#/95#. 
D. interval work. every 2:00 x 5 rounds. 
       10 kb swings 70#/53#. 
       10 chest to bar pull ups. 

Off-Season BRIDS. 
-----------------------
every one do A.B.C. and D. 
A. 10x1 3-position clean (floor.hang from below knee.hang from hip). 
        rest. 2:00. 
B. 5x1.1.1. clean pulls. 105% of 1rm clean. rest 1:30 between sets. 
C. 10.9.8.7.6.5.4.3.2.1. 
        kb swings 70#/53#. 
        power cleans 135#/95#. 
        chest to bar pull ups. 
D. 5x400m row. rest 1:30 between rows. 
       

Tuesday. 130924.

Granite Games Athletes. 
  10 days. 
-------------------------------
A. snatch work. (we know its an event, so lets attack it). 
       emotm x 10 sets x 2 reps. 
         *start @ 50% of 1rm and move up. 
         *every rep must be squat snatch. 
         *drop and reset each rep (no touch and go sets). 
B. 3 rounds. 
       10 shoulder to overhead 150#/110# (use axle bar if you have one). 
       10 toes to bar. 
---1:00 rest---
C. 3 rounds. 
       12 box jumps. 24"/20". 
       12 thrusters. 115#/75#. 
D. 1000m row x 3 sets every 6:00. 
       --each row should be performed about 3:45 (males)/4:15 (females)/1000m.

Off-season BRIDS. 
----------------------
every one perform A.B. and C. then, based on YOUR needs, choose between D and E.
A. split jerk. 2x1 @ 75%. 2x1 @ 80%. 2x1 @ 85%. 2x1 @ 90%. 2x1 @ 90+%. rest 1:30. 
B. overhead squat 5x5 . work up to a medium weight for 5. rest 2:00 between sets. 
      *follow each set by immediately moving to the rower and sprinting 200m*. 
C. emotm work x 12 minutes (6 sets of each). 
       odd. 3 weighted pull ups + 6 kipping (regular or butterfly) pull ups. 
                *perform weighted pull ups, immediately drop weight, and hit 6 kipping. 
                *increase weight each time. 
      even. 6 weighted pistols (3 each leg) + 12 jumping squats. 
               *find a solid weight (not too heavy) for the pistols. 
D. 400m run x 3 sets. go every 2:30. 
E. bench press (close grip). 5x3. rest 2:00. 

        

Monday. 130923.

granite games. 
   11 days. 
------------------
A. warm up. sets 1 and 2 should be a jog. sets 3 and 4 a solid pace. set 5 a sprint. 
       every 2:00 x 5 sets. 
           200m run + 5 UB muscle ups. 
           *rest remainder of 2:00 round. 
B. interval work. 4 sets. 1:1 work:rest. 
       15 burpees. 
       10 snatches 145#/105#. (sets 1 and 3 power. sets 2 and 4 squat). 
       50 double unders. 
C. "RIch Froning 'Bring Sally Up' Challenge". 
       -perform challenge with a 135#/95# barbell.
       -perform this challenge to the song "Bring Sally Up". 
       -every time the song says "bring sally down", squat down. 
       -stay in the bottom of the squat until the song says "bring sally up". 
       -continue with this trend for the entire song. 
D. 50m sprints. every :30 x 20 sets. 

off-season BRIDS. 
----------------------
every one perform A.B. and C. based on YOUR needs, choose between D and E. 
A. snatch. 4x1 @ 90%. 3x1 @ 95%. rest 1:30.  
B. snatch deadlifts. 3 x 1.1.1. @ 110% of 1RM snatch. rest 1:30. 
C. interval work. 5 sets. 1:1 work:rest. 
       10 burpees. 
        7 deadlifts 315#. 
       30 double unders. 
D. snatch balance. 5x3. rest 2:00. 
       perform at 70% of 1rm snatch. (focus on speed and position). 
E. 100m shuttle sprint (50m down and back) x 7 sets. rest as needed. 

130921.

"Something inside of me just said 'Hey, wait a minute, I want to beat him,' and I just took off."
                      -Steve Prefontaine. 

granite games. 13 days. 

-----------------------------

session 1. 

    1 mile sled drag (215#/155#). 

session 2. 
   "John Wayne" 

       for time. 

           2k row. 

           10 muscle ups. 

            2 clean and jerks 135#/95#. 

            8 muscle ups. 

            4 clean and jerks. 

            6 muscle ups. 

            6 clean and jerks. 

            4 muscle ups. 

            8 clean and jerks. 

            2 muscle ups. 

           10 clean and jerks. 

off-season brids. 

---------------------

a. emotm x 12 sets. (6 sets each exercise). 

      odd minutes. 12 handstand push ups.  

      even minutes. 12 air squats. 

for time. 

    400m row. 

    10 muscle ups. 

     2 clean and jerks 135#/95#. 

    400m row. 

     8 muscle ups. 

     4 clean and jerks. 

    400m row. 

     6 muscle ups. 

     6 clean and jerks. 

    400m row. 

     4 muscle ups. 

     8 clean and jerks. 

    400m row. 

     2 muscle ups. 

    10 clean and jerks. 

130920.

"What I want is to be number one."
Steve Prefontaine 

granite games. 
------------------
today and tomorrow will be broken down into 2 sessions. this will be the same next friday and saturday as well. need a couple days in a row in which we need to get our bodies ready to go multiple times during the day. only a couple weeks left until the Granite Games. 

morning session. 
   a. emotm x 20 minutes (10 sets each exercise). 
         odd minutes. 10 burpees. 
         even minutes. 10 thrusters. (start w/ just barbell, add weight as desired. 
                                                     max weight to work up to is 115#/75#). 
   b. conditioning I. 
          10:00 amrap. 
               12 ring dips. 
               24 air squats. 
               200m run. 
        --then, no rest--
        conditioning II. 
          3 rounds. 
               21 handstand push ups. 
               21 box jumps 24"/20". 
afternoon session. 
   a. snatch. 10x1. rest 1:00. start at 60% and work up to today's max. 
   b. clean and jerk. 10x1. rest 1:30. start at 60% and work up to today's max. 
   c. 10:00 light row. 

off-season BRIDS. 
---------------------
every one perform a.b.c. then, based on YOUR needs, choose between d and e. 
a. snatch. 10x1. rest as needed. start at 60% and work up to today's max. 
b. clean and jerk. 10x1. rest as needed. start at 60% and work up to today's max. 
c. conditioning. 
         5 rounds, each for reps. rest 2:00 between rounds. 
               15 kb swings 70#/53#. (must be unbroken or 10 burpee penalty). 
               max unbroken muscle ups. 
d. back squats. 5x3. sets across at 85% of 5rm. rest 2:00. 
e. emotm work x 12 sets (4 sets of each exercise). 
        minutes 1.4.7.10. 10 burpees. 
        minutes 2.5.8.11. 20 air squats. 
        minutes 3.6.9.12. 10 handstand push ups.  
        

130919.

track day.
-----------
I hope I can explain this workout so that every one understands it. This one comes down to gas tank + strategy. Here goes...

With a 20:00 running clock, run 2 miles (on a track). During this 20:00, you may work and rest as you choose. The only limitation is you must finish the 2 miles before the 20:00 runs out. Your score is the total time running (do not count the rest in your score). For example, if you choose to run 4 x 800m, and run 800m #1 in 3:15, take 2:00 rest, #2 in 3:15, rest 2:00, #3 in 3:15, rest 2:00, and then #4 in 3:15, your score is 13:00 (3:15 + 3:15 + 3:15 + 3:15 = 13:00). Got it? Good! Have fun!

#teambrid #bridstrong #strictlybridness

@teambrid

130918.

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more." -Steve Prefontaine. 

granite games. 
------------------
a. power clean. 2x15 @ 185#. rest 2:00 between sets. 
b. front squat. 3x5 @ 65% of 1rm. rest 2:00. 
c. emotm x 16 minutes (16 total sets). 
       odd- 4 muscle ups. 
       even- 8 box jumps. 30" (do not rebound on reps). 
d. conditioning. 
       row. :30 on. :30 off. x 30 sets (30 total minutes). 

off season brids. 
--------------------
every one perform a.b.c.d. today. no options given for today. 
a. power clean. emotm x 10 sets x 3 reps @ 205#. 
b. front squats. 5x5. add 10# to each set from 130904. rest as needed. 
c. emotm x 16 minutes (16 total sets). 
       odd- 8 deadlifts 255#.  
       even- 8 box jumps 24" (you may rebound on this height). 
d. conditioning. 
       row. :30 on. :30 off. x 30 sets (30 total minutes).  

130917.

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

granite games. 
--------------------
a. shoulder to overhead. x 30 @ 185#/135#. from the floor (no racks). 
b. emotm x 12 minutes (6 sets each). 
       odd. 12 chest to bar pull ups. 
       even. 6 deadlifts 275#/185#. 
c. conditioning I. 
       3 rounds. 
           25 wall balls 20#/14# w/ 10' target. 
           50 double unders. 
d. conditioning II. 
       18-15-12-9-6-3. 
           toes to bar. 
           push ups. 

off-season brids. 
---------------------
every one perform a.b.c. then, based on YOUR needs, choose between d and e. 
a. split jerk. rest 2:00. 
      7x1 @ 70%.75%.80%.85%.90%.90%+.90%+. 
b. emotm x 12 minutes (6 sets each). 
      odd. 4 muscle ups. 
      even. 2 rope climbs.  
c. conditioning. 
      3 rounds. 
          25 wall balls. 
          50 double unders. 
          15 toes to bar. 
d. bench (shoulder to overhead width grip). 4x3. rest 2:00. 
e. 4 x 250m row. 1:1 rest. 

130916.

looking into getting #teambrid shirts made. have had some interest shown in getting some. if you would be interested, email me at rdburk174@gmail.com.

granite games. 

---------------

a. squat snatch. 3x10 @ 155#. rest 1:00 between sets. 

b1. back squat. 3x5 @ 70% of 5rm.

b2. rdl. 3x5. 4011 tempo (4-count on way down). work up to a medium weight. 

       *alternate between the 2 movements. rest 1:00 between each.*

c. conditioning I. 

       10-9-8-7-6-5-4-3-2-1.

            kb swings 70#/53#. 

            burpees. 

d. conditioning II. 

        every :30 x 16 sets- 50m sprint. 

other brids. 

-------------

every one perform a.b.c. then choose, based on YOUR needs, between d and e. 

a. snatch. 7x1 @ 90%. rest 1:30. 

b. snatch grip deadlifts. 3x1.1.1. @ 105% of 1rm snatch. rest 1:30. 

       *1.1.1. means 3 singles in each set.*

       *3 count on way up. 3 count on way down.*

c. conditioning I. 

       9-15-21.

         kb swings 70#.53#.

         burpees. 

d. behind the neck snatch grip push press. 3x5. heavy. rest 1:30. 

e. 50m sprint x 10 sets. rest as needed. 

130915

recovery day.

130914

everyone. 

------------

#bridstrong. 

   16 calorie row. 

    6 front rack walking lunges (each leg) 185/125.

   16 pull ups. 

    6 overhead squats 185/125.

   16 chest to bar pull ups. 

    6 alternating db snatch (each arm) 70/50.

   16 burpee muscle ups. 

    6 thrusters 185/125. 

   16 parallette handstand push ups 4"/3" deficit. 

    6 deadlifts 345/235 2" deficit. 

   16 box jumps 36"/30".

    6 shoulder to overhead 185/125.

   16 wall balls 30/20. 

    6 alternating pistols (each leg). 

   16 double unders. 

    6 cleans 245/165. 

   16 toes to bar. 

130913

granite games.
---------------
a. snatch. emotm x 1 rep x 7 sets. start at 65% and work up by feel.
b. clean and jerk. emotm x 1 rep x 7 sets. start at 65% and work up by feel.
c. conditioning I.
        4 rounds.
           10 squat clean thrusters 155#/110#.
           15 hand release push ups.
---10:00 break.---
d. conditioning II.
        4 rounds.
           250m row.
           30 air squats.

off-season.
------------
every one perform a.b.c. then, based on YOUR needs, choose between d and e.
a. snatch. emotm x 1 rep x 10 sets. start at 60% and work up by feel.
b. clean and jerk. e:90motm (every :90) x 1 rep x 10 sets. start at 60% and work up by feel.
c. conditioning.
        4 rounds.
           10 squat clean thrusters 155#/110#.
           15 hand release push ups.
           20 air squats.
d. row. 5 x 20 calorie row. rest 1:00 between sets.
e. front squat. 5x5. work up to heavy, but not maximal, set. rest as needed.

130912

all brids.
---------
warm up. 10:00 jog.
find a steep hill that is about 300m long (or takes about a minute to run up).
   5 x hill sprint. rest is the walk back down.
cool down. 10:00 jog.

130911

"somebody may beat me, but they are going to have to bleed to do it."

granite games athletes. 

-----------------------

a. power cleans. 225#/155# x 30 reps. for time. 

b. emotm x 14:00 (7 sets of each). 

       odd minutes. 4 muscle ups. 

       even minutes. 8 box jumps 30". (step down from each rep). 

c. conditioning
       3 rounds.
          15 toes to bar.
          15 deadlifts 185#/135#.
     --1:00 break--
       3 rounds.
          21 overhead squats 95#.
          42 double unders. 

all other bridsters. 

-------------------

work for everyone: a.b.c. 

based on YOUR needs, choose between: d and e. 

a. clean complex (power clean + hang squat clean + 2 front squats). 5x1. rest as needed. 

b. clean pulls. 3x3 @ 105% of 1rm clean. 

c. conditioning.
       5 rounds.
          15 overhead squats 95#.
          30 double unders.
          15 pull ups.  

d. emotm x 8 reps x 7 sets. ring dips. (hit a muscle ups to get on top of the rings to start each set).  

e. emotm x 5 reps x 7 sets. deadlift @ 315#. 

130910

"the best pace is a suicide pace, and today looks like a good day to die."

granite games athletes.
-----------------------
a. shoulder to overhead. 3 sets x 10 reps @ 205#/135#. no racks. rest 1:00 between sets.
b. emotm pull up complex x 12 minutes (4 sets of each).
      minutes 1.4.7.10. strict pull ups x 5 reps.
      minutes 2.5.8.11. chest to bar pull ups x 7 reps.
      minutes 3.6.9.12. pull ups x 9 reps.
c. conditioning I.
      for time.
         50 wall ball shots 20#/14#.
         40 burpees.
         30 handstand push ups.
         20 alternating pistols.
         10 thrusters 155#/105#.
d. conditioning II.
      5x500m row. rest 2:00 between efforts.
   

all other bridsters.
-------------------
every one perform a.b.c. then, choose between d and e based on YOUR needs.
a. 15:00 to build to heavy push press triple. (get in at least 9-10 sets).
b. weighted pull ups. 5x3. rest as needed.
c. 2 rounds. for time.
      25 wall ball shots 20#/14#.
      20 burpees.
      15 handstand push ups.
      10 alternating pistols.
      5 thrusters 155#/105#.
d. 250m row. every 1:30 x 3 sets.
e. bench press (shoulder press grip). 5x3. heavy as possible. rest as needed.

130909

"to give anything less than your best is to sacrifice the gift."

granite games athletes.
-----------------------
a. back squat. 5x5. add 10# to each set from last week.
      ***this will be our last week of the 5x5 back squat work***
b. power snatch. 2 sets x 15 reps @ 165#/115#. rest 2:00 between sets.
c. conditioning I.
      21.15.9.
         kb swings 70#/53#.
         ball slams 30#/20#.
         ring dips.
---10:00 break.---
d. 50m sprints. every :30 x 14 sets.

all other bridsters.
-------------------
moving forward, every one will have certain pieces they will hit, and then will have your choice on 1 of the pieces per day, so make sure to read the instructions each day.
for today, every one perform a.b.c. then, based on YOUR needs, choose either d or e.

a. back squat. 5x5. add 10# to each set from last week.
      ***this will be our last week of the 5x5 back squat work***
b. 15:00 to work up to a heavy snatch for the day.
       ---then---
    3x1 @ 90% of above.
c. emotm x 16:00 (8 sets of each).
      odd minutes. 12 toes to bar.
      even minutes. 12 kb swings 53#/35#.
d. 400m run x 4 sets. 1:1 rest. keep a pace you can sustain over all 4 runs.
e. 5x2 snatch balance. rest as needed. work up to a heavy, but not maximal, set.

130908

recovery day.

130907

first named workout this programming has had: 

#teambrid. 

--------------

for time. 

  42 burpees. 

  15 power snatches 115#/75#.

  42 deadlifts 115#/75#.

  15 box jumps 24"/20".

  42 shoulder to overhead 115#/75#. 

  15 wall balls 20#/14#.

  42 double unders. 

  15 muscle ups. 

  42 toes to bar.  

  15 clean and jerk 115#/75#.

  42 chest to bar pull ups. 

  15 thrusters 115#/75#. 

130906

granite games.

------------------

a. snatch. emotm x 1 rep x 7 sets. 

      *start at 65% and move up based on feel. 

b. clean and jerk. emotm x 1 x 7. 

      *start at 65% and move up based on feel. 

c. conditioning I. 

     12:00 amrap. 

        10yd handstand walk. 

        10 alternating db snatch 70#/50#.

        10yd handstand walk.

        10yd sled push (high handle) 120#/80#. 

        10yd sled push (low handle). 

        20yd (10yd down and back) shuttle run. 

---10:00 break---

d. conditioning II. 

      3 rounds. 

        20 front squats 115#/75#. 

        20yd front rack walking lunge 115#/75#. 

        30 lateral parallette jumps. 

off-season.

--------------

a. snatch. emotm x 1 rep x 7 sets.

     *start at 65% and move up based on feel. 

b. clean and jerk. emotm x 1 x 7. 

     *start at 65% and move up based on feel. 

c. emotm skills x 10 minutes. 

     2 rope climbs on odd minutes. 

     8 toes 2 bar on even minutes. 

d. 12:00 amrap. 

     10yd handstand walk.

        10 alternating db snatch 70#/50#.

        10yd handstand walk.

        10yd sled push (high handle) 120#/80#. 

        10yd sled push (low handle). 

        20yd (10yd down and back) shuttle run.

130905

granite games + off-season.
-----------------------------------
endurance day.
   warm up. on your own to get ready.
   workout.
        1000m row (for time).
        --3:00 rest--
         800m run (for time).
        --3:00 rest--
         500m row (for time).
        --2:00 rest--
         400m run (for time).
        --2:00 rest--
         250m row (for time).
        --1:00 rest--
         200m run (for time).
   cool down. walk and mobility.

130904.

granite games.
------------------
a. front squats. 5x5. rest as needed.
b. squat cleans. emotm x 3 reps x 10 sets @ 225#/135#.
c. conditioning I.
        3 rounds.
            10 deadlifts 315#.
            10 bar facing burpees.
---10:00 break---
d. conditioning II.
        4 rounds.
            25 double unders.
            20 air squats.
            15 power cleans 135#/95#.
            10 parallette handstand push ups (4" deficit).

off-season.
---------------
a. cleans. 15:00 to work up to a heavy single.
   -then-
   3x1 @ 90% of above.
b. front squats. 5x5. rest as needed.
c. emotm gymnastics x 12:00.
     even minutes. 12 chest 2 bar pull ups.
     odd minutes. 12 handstand push ups.
d. conditioning.
     for time.
       30 double unders.
       25 air squats.
       20 ghd sit ups.
       15 hand release push ups.
       10 clean and jerk 135#.
        5 wall walks.
       10 clean and jerk 135#.
       15 hand release push ups.
       20 ghd sit ups.
       25 air squats.
       30 double unders. 
    

130903

granite games.
-------------------
a. push jerk. emotm x 7 reps x 10 sets @ 185/135.
b. strict ring dip. emotm x 7 reps x 7 sets.
c. conditioning I.
       3 rounds.
          21 chest to bar pull ups.
          15 hang power snatch 115#.
           9 overhead squats 115#.
--10:00 break--
d. conditioning II.
       15:00 row for meters. **maintain under 2:00 pace entire time**.

off-season.
--------------
a. 15:00 to work up to heavy jerk single (from rack).
    -then-
    3x1 @ 90% of above.
b. strict ring dip. emotm x 7 reps x 7 sets.
c. push press. 3x3. heavy as possible. rest as needed.
d. 15:00 row for meters. **maintain under 2:00 pace entire time**

130902

granite games.

------------------

a. back squat. 5x5. same weight as last week. rest as needed. 

b. squat snatch. emotm x 4 x 10 @ 155#. 

c. conditioning I. 

      21 toes 2 bar. 

      18 box jumps 24". 

      15 kb swings 70#. 

      15 toes 2 bar. 

      15 box jumps 24".

      12 kb swings 70#. 

       9 toes 2 bar. 

      12 box jumps 24". 

       9 kb swings 70#. 

d. conditioning II. 

      every :30 x 12 sets. 50m sprint. 

off-season.

--------------

a. 15:00 to build up to heavy snatch. 

b. 3x1 @ 90% of heaviest from above. 

c. 5x5 back squat. same weight as last week. rest as needed. 

d. 3 rounds. 

      21 toes2bar.

      18 box jumps 24". 

      15 kb swings 53#.