Friday July 10, 2020

BSG

A. Back Squat; 4 reps @ 85-90% of Monday's Heavy, x4 sets

+

2 Rounds @ gamepce

6 Power Cleans

15 BJO

6 Sandbag OverShoulder

40 Dubs

- rest 4 min, x3 sets

-. goal is to mirror times from last week, this time for 6 total rounds

+

30 ft Lunge

15 Pullups

15 DB Squat

12 C2B Pullup

15 DB Squat

6 BMU

- rest 4 min, x2 sets

** scale this to your divisions standards on pullups


BSG Gas Tank

For Time

Run 1,000m

Ski 1,000m

Row 1,000m


BSG Strong as S***

Last week of Squatting!

A. Back Squat; 9 Reps, x4 reps @10-20lbs heavier than last week's

B. Power Clean; 1 Rep every 20 seconds @ 75%, x12 total reps

C. Bench Press; tough triple

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Friday October 23 2020

BSG A. Behind the Neck Split Jerk; 10 Minutes to find 10 1RM B. Split Jerk; 8 min to find 1rm C. Push Press; 6 min to find 1rm + EMOM x20 Min 1st; 6-10 Power snatch 115/75 2nd; 6-10 Bench 65-70% 3rd;

Wednesday October 21 2020

BSG A. Power Snatch EMOM x9 Min 3 sets 3 reps 3 sets 2 reps 3 sets 1 rep + 1 Min AMRAP 25FT HS walk 5 DL 315/205 AMRAP Strict HSPU remaining time - rest 1 min bet sets - - scale to 2 Wall climbs if no

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