7 days.
--------------------
final week has come upon us. crack down on movement efficiency and intensity. here is my thought for the workouts today- they have released some workouts, there is no reason not to hit them. get a feel for each, and it will help you next weekend, guaranteed. stick to STRICT standards for yourself on the movements. cheating anything now will HURT you next weekend, guaranteed.
Session I. (be sure to get a nice, long warm up, and then a 10:00 row cool down).
granite games workout 1.0.
men's weights- 165. 185. 205. 225. 245. 255. 265. 275.
women's weights- 118. 128. 138. 148. 158. 163. 168. 173.
each station is a minute long station.
first :30- complete 2 snatches (power or squat) at the given weight.
next :20- "rest" period.
last :10- "transition" period.
**be strict. if you get the 2nd lift in :33, you failed that station.
**tiebreaker is number of deadlifts at a station you failed to snatch.
**gameplan idea- drop and reset for each rep to maintain form throughout. I am still
deciding on whether or not power snatching the first couple of stations would be
the best idea. with the double reps at each station, legs will start to get tired. try out
the power snatch for first couple of station on this, and make your decision.
**gameplan idea- drop and reset for each rep to maintain form throughout. I am still
deciding on whether or not power snatching the first couple of stations would be
the best idea. with the double reps at each station, legs will start to get tired. try out
the power snatch for first couple of station on this, and make your decision.
Session II.
granite games workout 2.0. (again, real good warm up, and 10:00 row cool down).
180m run. 10 thrusters 155#/103#. 180m run. 8 thrusters. 180m run. 6 thrusters.
180m run. 4 thrusters. 180m run. 2 thrusters.
**gameplan idea- the run in this workout needs to be hard, but a pace in which you
can immediately get to the barbell and start your thrusters. once the barbell is
dropped, regardless of how tired you are, start moving your legs and run. Its a
short run, but long enough that it could gas you out if you go out too hard. do
not underestimate this workout just because it says "sprint" on it.
off-season BRIDS.
---------------------------
every one do A.B. and C. then, based on YOUR NEEDS, choose D. or E.
A. snatch. 10x1 @ 60-90%. rest 1:30.
B. clean and jerk. 10x1 @ 60-90%. rest 1:30.
C. interval work.
every 2:00 x 5 rounds.
10 burpees.
25 double unders.
3 muscle ups.
D. 5 rounds.
7 squat cleans 155#.
14 ring dips.
E. back squat. 5x4 @ 75% 1rm. rest 1:30.
off-season BRIDS.
---------------------------
every one do A.B. and C. then, based on YOUR NEEDS, choose D. or E.
A. snatch. 10x1 @ 60-90%. rest 1:30.
B. clean and jerk. 10x1 @ 60-90%. rest 1:30.
C. interval work.
every 2:00 x 5 rounds.
10 burpees.
25 double unders.
3 muscle ups.
D. 5 rounds.
7 squat cleans 155#.
14 ring dips.
E. back squat. 5x4 @ 75% 1rm. rest 1:30.
No comments:
Post a Comment