BSG Training

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Alex Ruggiere
- Jun 19, 2020
- 1 min read

Friday June 19, 2020

BSG

A. Back Squat; 10 reps @ 85-90% of Mondays heavy 10, x3 sets

B. EMOM x15 Min

1st; Deadlift; 4-6 reps, tough

2nd; Strict Press; 3-5 reps, tough

3rd; 50 Dubs

+

Row 500m

20 Wallballs; 20/14

20 Push Press; 95/65

- rest 3 min bet sets, x4 sets

BSG Gas Tank

45 Min AMRAP

Row 40/32 Cal

Bike 30/24 Cal

20 Burpees to 6" overhead touch

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A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per