Friday July 31 2020

A. Back Squat; work to a 1rm

B. Back Squat; AMRAP @ 30x1, 85% of A

the set for part B is terminated when you can no longer maintain the tempo of 30x1


For Time

15 Box Facing Burpee Box Jump Overs; 24/20"

30 Power Snatch 75/55

15 Box Facing Burpee Box Jump Overs; 24/20"


Goal today is to establish a baseline for double leg strength. Part B is what is considered to be a 'Nueromuscular Efficiency test'. (We'll go over what exactly that means on August 8th.

The conditioning today is a sport specific one. There's not a physiological undertone in today's result. Today's tester is quite simple, we're measuring how efficient you are in regards to light barbell turnover speed.

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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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