March 16 2020

A. Muscle Snath x2 + Snatch Balance x2 + OHS x2; 4 sets

B. Hang Squat Clean + Push Jerk, x7 sets; no misses** focus on speed under bar

C. RFESS @30x1; 8-10/leg, x3 sets

+

Sled Sprint; 225/180 loaded 50m one set every 3:00, x7 sets

+

3 sets;

D1. anchored thoracic extension; 10sec.10sec.10sec

D2. handstand; 50% of max hold time

D3. HSPU eccentric; 6 reps to max controlled depth

E. 2 sets 2-am partial DB press; 15-20 reps

F. 3 sets strict HSPU xAMRAP unbroken

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BSG A. Snatch Balance; Work to a 1rm, from a rack + 30 Wall Balls; 20/14 - rest 30 seconds 15 Thrusters; 95/65 - rest 30 seconds 3 Front Squats HEAVY (from a rack) - rest 3 min, x2 total sets + 750m R

Tuesday September 22 2020

BSG A. EMOM x14 Min Hang Squat Snatch + Squat Snatch - all sets 60-80%, no heavier + 10 Minute BIke For Calories - rest 5 minutes For Time; 42-30-18 Ski Calories Russian KB Swing; 53/35 + D. For Quali

Monday September 21, 2020

BSG A. Squat Clean; 4 Singles @ 80-95% of 1RM B. Back Squat; 5, 4, 3; rest 2-3 min bet sets + 3 Sets 4/2 Ring Muscle Ups 12 Clean and Jerk 135/95 4/2 Ring Muscle Ups - rest 2 min bet sets + For Time 5

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