Tuesday. 131001.

Granite Games.
      3 days.
-----------------
A. warm up.
       every 2:00 x 4 sets.
           250m row. (start @ 2:05/2:25 pace and get faster set to set).
           10 toes 2 bar.
B. conditioning.
       3 rounds, for time.
           12 kettlebell swings 53#/35#.
           12 box jumps 24"/20".
           12 handstand push ups.
C. strength work.
       every minute on the minute x 5 sets.
            5 shoulder 2 overhead @ 185#/125# (from rack).
D. cool down.
       5:00 light row.

off-season BRIDS.
--------------------
A. warm up.
       every 2:00 x 5 sets.
          250m row. (start @ 2:05/2:25 pace and get faster set to set).
          7 handstand push ups.
B. 20:00 to find 3RM push press.
C. interval work.
        4 rounds. 1:1 work to rest.
            400m run.
            10 deadlifts 255#/165#.
            30 double unders.
D. cool down.
        jog 10:00.

Monday. 130930.

Granite Games.
    4 days.
-----------------
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.
--------------------
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.

Sunday. 130929.

“Just know, when you truly want success, you’ll never give up on it. No matter how bad the situation may get.”

Recovery Day for all BRIDS!

Saturday. 130928.

granite games.
     6 days.
----------------
A. every 2:00 x 4 rounds.
        250m row.
        1.1.1. snatch grip deadlift @ 105% 1rm.
B. conditioning I.
        4 rounds.
              5 muscle ups.
             10 kb swings 70#/53#.
             15 overhead squats 95#/65#.
C. conditioning II.
        10:00 row for meters.

off-season BRIDS.
--------------------
5:00 amrap.
        3 muscle ups.
        6 kb swings 70#/53#.
        9 overhead squats 95#/65#.
---rest 3:00---
8:00 amrap.
        4 muscle ups.
        8 kb swings 70/53#.
       12 overhead squats 95#/65#.
---rest 4:00---
5:00 amrap.
       3 muscle ups.
       6 kb swings 70#/53#.
       9 overhead squats 95#/65#.

Friday. 130927.

Granite Games. 

      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. 

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. 

   

   

Thursday. 130926.

Granite Games. 
      8 days. 
--------------------
active recovery. 
for me, active recovery means get on the rower and row, at about 65-70%, for about 20:00. nothing that is going to ruin you for the next day or that gets you very tired at all. it is used to get the body going, shake out any soreness and stretch those legs out. 8 days out from a competition, almost all the work is put in towards it. no need to become the hero now on recovery days. 

Off-season BRIDS. 
----------------------
active recovery. 
same as above, except for this, next week will be a testing week. the following week, we will be having a deload week, completely away from the barbell. 

Wednesday. 130925.

Granite Games. 
     9 days. 
--------------------
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. 
-----------------------
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.