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