Spending the day in Minnesota (how in the eff is it this cold already?), for the finals of The Granite Games.
I am utterly shocked at the awesomeness of this event, and can’t believe that the sport is already at the point where it can support “off season” events that are this damn good. Not only is the event itself great, but the final may be one of the nastier things I’ve ever seen…
That’s four different consecutive workouts, with five scoring points (time for each piece, and total time for all four). Show of hands for everyone that puked in their mouth a little when they read it. If the final doesn’t make you feel warm and fuzzy, then maybe the first workout from today—an ugly little couplet (with a TTB buy-in) of Deadlifts and Back Squats @ 235/155#—will. In fact, I liked it so much, I stole it for today’s conditioning. Enjoy, and sorry.
1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee).
2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 – rest as needed.
3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec.
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec.
Time to beat: Elisabeth Akinwale – 7:03.
3 rounds of:
15 Deadlifts 235/155#
15 Back Squats 235/155#
*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).