Friday July 3 2020

Today is all about bacon beatdown training. For the PC/BJO/SB/Dub workout... Divide your completed time by 4 to get you avg split per round. The goal now is to complete EVERY SINGLE round at that pace. That will mean going a little slower than you think you should, that OK, thats called pacing ;)


BSG

A. Back Squat; 6 reps @ 85-90% of Monday's heavy 6, x4 total sets

+

5 Sets a gamepace

6 Power Cleans; 165/105

15 BJO

6 Sandbag Over Shoulder 100/80

40 dubs

  • rest 2 min bet sets; be sure to adjust weights dependent on YOUR division standards

+


3 Sets for Times

15ft DB Lunge; 50/35

9 Pullups

10 DB Squats

6 C2B Pullup

10 DB Squat

3 BMU

  • rest 4 min bet sets


BSG Gas Tank

Row 15 Min @ 85% effort

Run 15 Min @ 80% effort

Bike 15 Min @ 85% effort


BSG Strong as S***

A. Back Squat; 9 reps, x4 sets @70% (Plus 10-20 pounds depending on how week 1 day 1 felt)

B. EMOM x14 MIn; Snatch + Hang Snatch @55-80% 1rm

C. Power Clean + Hang Power Clean + Push Jerk; work to a tough set


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