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