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.