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. 

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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. 

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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.