Monday. 130923.

granite games. 
   11 days. 
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A. warm up. sets 1 and 2 should be a jog. sets 3 and 4 a solid pace. set 5 a sprint. 
       every 2:00 x 5 sets. 
           200m run + 5 UB muscle ups. 
           *rest remainder of 2:00 round. 
B. interval work. 4 sets. 1:1 work:rest. 
       15 burpees. 
       10 snatches 145#/105#. (sets 1 and 3 power. sets 2 and 4 squat). 
       50 double unders. 
C. "RIch Froning 'Bring Sally Up' Challenge". 
       -perform challenge with a 135#/95# barbell.
       -perform this challenge to the song "Bring Sally Up". 
       -every time the song says "bring sally down", squat down. 
       -stay in the bottom of the squat until the song says "bring sally up". 
       -continue with this trend for the entire song. 
D. 50m sprints. every :30 x 20 sets. 

off-season BRIDS. 
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every one perform A.B. and C. based on YOUR needs, choose between D and E. 
A. snatch. 4x1 @ 90%. 3x1 @ 95%. rest 1:30.  
B. snatch deadlifts. 3 x 1.1.1. @ 110% of 1RM snatch. rest 1:30. 
C. interval work. 5 sets. 1:1 work:rest. 
       10 burpees. 
        7 deadlifts 315#. 
       30 double unders. 
D. snatch balance. 5x3. rest 2:00. 
       perform at 70% of 1rm snatch. (focus on speed and position). 
E. 100m shuttle sprint (50m down and back) x 7 sets. rest as needed.