May 19 2020

BSG

A. Strict Press

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

B. Barbell Hip Thrust; 20 reps, x2 sets

- slight pause at the top if each rep

2 sets

C1. 1 Min AMRAP Strict HSPU; rest 30 seconds

C2. Handstand walk 100ft; rest as needed

-- cap HS walk @ 1 min

+

3 Min AMRAP

7 C2B

7 Thruster; 95/65

7 BFB

- rest 3 min, x3 sets



BSG GAS TANK

Run 800m

- walk 1 min

Run 400m

- walk 1 min

run 200m

- walk 1 min

x2 total sets


BSG STRONG AS S***

A. 2 Push Jerk + 1 Split Jerk, x4 sets; rest 2 min

- hold catch in split position for 2 sec each rep

B. Strict Press

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

4 Sets;

6-8 Weighted Ring Dips; rest 1 min

8-12 Dual DB or KB Row; rest 1 min

Rope Climb; 3 reps AFAP; rest as needed

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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

Saturday September 19 2020

Noon tomorrow! BSG 7 Min AMRAP 3-6-9-12-15-18-etc.. Thrusters; 100/65 C2B Pullups + EMOM x8 Min; 1 Power Clean @ 77-82%

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