Monday. 130930.

Granite Games.
    4 days.
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A. warm up.
       every 2:00 x 5 sets.
           250m row. (start around 2:05/2:30 per 500m, and get faster from set to set).
           2 snatch singles (drop and reset). (start @ 50% and work up to 75% of 1rm).
B. strength work.
        3x5 back squat @ 65% 1rm. rest 1:30.
C. interval work.
        5 rounds. 1:1 rest.
            40 double unders.
             5 thrusters 155#/105#.
            10 burpees.
D. cool down.
        5:00 light row.

off-season BRIDS.
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A. warm up.
       every 1:30 x 5 sets.
           250m row. (start around 2:05/2:30 per 500m, and get faster from set to set).
B. find 1rm back squat.
       warm up your squat as long as you want. then, take no more than 3 heavy sets.
       1st heavy set should be just below previous 1rm, 2nd set at previous 1rm, 3rd set above 1rm.
C. 30 muscle ups, for time.
D. cool down.
       5:00 light row.