Wednesday. 130925.

Granite Games. 
     9 days. 
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A. every 2:00 x 5 rounds.  
       250m row + 5 deadlifts. 
           *rows- hit each row around 2:00/500m pace. 
           *deadlifts. males- 155.205.255.305.325. 
                          females- 105.145.185.205.225. 
B. snatch grip deadlifts. 3 x 1.1.1. (drop and reset after each rep). 
       *rest 1:00 between sets. 
       *perform at 105% of 1rm snatch. 
C. 10.9.8.7.6.5.4.3.2.1. 
       hand release push ups. 
       power cleans 135#/95#. 
D. interval work. every 2:00 x 5 rounds. 
       10 kb swings 70#/53#. 
       10 chest to bar pull ups. 

Off-Season BRIDS. 
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every one do A.B.C. and D. 
A. 10x1 3-position clean (floor.hang from below knee.hang from hip). 
        rest. 2:00. 
B. 5x1.1.1. clean pulls. 105% of 1rm clean. rest 1:30 between sets. 
C. 10.9.8.7.6.5.4.3.2.1. 
        kb swings 70#/53#. 
        power cleans 135#/95#. 
        chest to bar pull ups. 
D. 5x400m row. rest 1:30 between rows.