Friday July 17, 2020

Alright! the next week (starting today), the overall training volume is going to drop significantly. The goal over the next 7 days is to 1) stay healthy 2) find any small movement changes that can be made for Bacon workouts.


BSG

4 Sets @ Gamepace

6 Power Cleans

15 BJO

6 Sandbag Over Shoulder

40 Dubs

  • rest 1 min bet set

+

With the Goal on movement quality..

Complete

12 BFB, rest 1 min

8 Power Snatch, rest 1 min

12 BFB, rest 1 min

8 OHS, rest 1 min

12 BFB, rest 1 min

8 Squat Snatch, rest 1 min

12 BFB , rest 1 min

8 OHS, rest 1 min

12 BFB, rest 1 min

8 Power Snatch

  • Find your ideal burpee pace. remember, all 60 burpees within the workout should be almost identical. Practice you barbell cycling, especially if your doing 'quick singles'


BSG Gas Tank

15 Minute Ski @ 85%

15 Min Row @ 85%

15 Min Bike @ 85%

BSG Strong as S***

Last Squatting Day..

A. Back Squat; 3 reps, x10 sets @ 10-20lbs heavier than last week's


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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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