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#.