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