This week will look very different than most. You’ll notice far fewer options on additional accessory work; that’s because we want you relatively fresh to hit some tests at high intensity and full effort. Our goal this week is to establish some baseline numbers as we enter our new training cycle on Monday, September 11, 2017. If you have any friends who have been looking for the right time to start a program, please let them know that the time has come!
If you’re competing at Granite Games, please follow the Granite Games Preparation Week program at the bottom of the page.
Session One
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Build to today’s heavy…
Snatch x 1 rep
Goal isn’t necessarily to hit a new PR, but if you feel good and you’re moving well, go for it.
B.
For time:
30 Wall Ball Shots (20/14 lbs to 10′ Target)
15 Snatches (135/95 lbs)
30 Wall Ball Shots
12 Snatches (165/115 lbs)
30 Wall Ball Shots
9 Snatches (205/135 lbs)
30 Wall Ball Shots
6 Snatches (225/155 lbs)
30 Wall Ball Shots
3 Snatches (245/165 lbs)
Time Cap = 14 Minutes
Session Two
A.
“Spider Monkey”
For time:
4 Legless Rope Climbs from Seated (15-foot rope)
4 Legless Rope Climbs (15-foot rope)
4 Rope Climbs with Legs (15-foot rope)
Time Cap = 8 minutes
Stop at 8 minutes and note how many completed if you haven’t finished at that point.
Rest until fully recovered, and then…
B.
For time:
30 Squat Clean Thrusters (“Clusters”) (135/95 lbs)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Accessory Conditioning Option
Every minute, on the minute, for 20 minutes:
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 10 Burpee Box Jump Overs (24″/20″)
Minute 3 – 50 Double Unders
Minute 4 – 12 Toes to Bar
Granite Games Preparation Week
Session One
A.
Build to today’s heavy…
1 Pause Back Squat @ 33X1 + 3 Back Squats (no tempo prescription)
B.
Build to 95% of your 1-RM Clean, and then…
For time:
3 Cleans @ 85% of 1-RM
2 Cleans @ 90%
1 Clean @ 95%
C.
Three sets of:
Death March x 20 Steps @ 2011
Rest 60 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2011
Rest 60 seconds
Reverse Hyper x 20 reps
Rest as needed
Keep these light and focus on activation, not loading.
Session Two
A.
At game pace:
1 Legless Rope Climb
16 Burpee Box Jump Overs (24″/20″)
3 Legless Rope Climbs
14 Burpee Box Jump Overs
1 Legless Rope Climb
B.
Two rounds at 75-80% effort:
60-Foot Handstand Walk (20-foot unbroken increments)
20 Calories of Assault Bike
30 Calories of Rowing
400 Meter Run