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

191 views14 comments

Recent Posts

See All

Head over to WODUP

Head over to make an act then search for BSG Training under gyms

Wednesday December 30 2020

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


  • w-facebook
  • Twitter Clean

© 2023 by PERSONAL TRAINER. Proudly created with