Granite Games Athletes.
10 days.
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A. snatch work. (we know its an event, so lets attack it).
emotm x 10 sets x 2 reps.
*start @ 50% of 1rm and move up.
*every rep must be squat snatch.
*drop and reset each rep (no touch and go sets).
B. 3 rounds.
10 shoulder to overhead 150#/110# (use axle bar if you have one).
10 toes to bar.
---1:00 rest---
C. 3 rounds.
12 box jumps. 24"/20".
12 thrusters. 115#/75#.
D. 1000m row x 3 sets every 6:00.
--each row should be performed about 3:45 (males)/4:15 (females)/1000m.
Off-season BRIDS.
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every one perform A.B. and C. then, based on YOUR needs, choose between D and E.
A. split jerk. 2x1 @ 75%. 2x1 @ 80%. 2x1 @ 85%. 2x1 @ 90%. 2x1 @ 90+%. rest 1:30.
B. overhead squat 5x5 . work up to a medium weight for 5. rest 2:00 between sets.
*follow each set by immediately moving to the rower and sprinting 200m*.
C. emotm work x 12 minutes (6 sets of each).
odd. 3 weighted pull ups + 6 kipping (regular or butterfly) pull ups.
*perform weighted pull ups, immediately drop weight, and hit 6 kipping.
*increase weight each time.
even. 6 weighted pistols (3 each leg) + 12 jumping squats.
*find a solid weight (not too heavy) for the pistols.
D. 400m run x 3 sets. go every 2:30.
E. bench press (close grip). 5x3. rest 2:00.
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