BSG Training

Search

Alex Ruggiere
- Feb 28
- 1 min read

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

COACHES NOTES:

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

1,076 views33 comments

Recent Posts

Wednesday November 25 2020

BSG A. 3 Clean and 1 Jerk; 60% 65% 70% 75% 80% then, hit a max B. Front Squat 70% x 4, 75% x 4, 78% x 4, 4RM + 3 Sets Deadlift; 15 reps 225/155; no rest 15 HSPU - rest 1 Min 6 DL 315/225; no rest 50ft

82Write a comment

Tuesday November 23 2020

BSG A. Power Clean; 3 reps @ 75%, x5 sets B. Push Press; 5x5 @ 75% + EMOM x21 Min 1st; Row 8/6 Calories + 4 Burpee Over Rower 2nd; :30 sec AMRAP T2B 3rd; 30 Dubs + 6 Alt DB snatch + For Time 5 Sets of

160Write a comment

Monday November 23 2020

Today starts a new training cycle that will lead us right into end of January/early February. Today starts the first day of some of our Lactic Endurance training (aka that really f**king hurt). Guys,

169Write a comment