March 2 2020

A. Muscle Snatch; 5 reps, x3 sets; No TnG; rest 90 seconds

B. High Hang Power Clean x3 reps + Split Jerk x1 rep, x3 sets

C. Single-Arm KB Front Rack Split Squat; 10-12/leg, x3 sets


Bike :6 seconds as hard as possible

- rest 1:54, x5 sets


T2B Assessment

D. L - Sit AMSAP Unbroken

E. Max Rep Unbroken T2B


this cycle is starting slow with some structural, positioning and energy system work. trust the process, don't be in a rush to hurt.

A. Muscle Snatches should be same or similar weight across

B. Hang Clean + Split Jerk Complex should be 65% +

C. Opposite leg of loaded arm should be in front

1,094 views33 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