May 22 2020

BSG

A. Bench Press

10 @ 60%

8 @ 70%

8 @ 75%

8 @ 80%

+

For Time;

1k Ski

into..

21 Deadlifts; 225/155

7 Ring Muscle Ups

15 Deadlifts; 225/155

5 Ring Muscle Ups

9 Deadlifts; 225/155

3 Ring Muscle Ups

into..

100ft Front Racked Walking Lunge in 25ft increments; 135/95

+

C. 3 sets

Barbell Hip Thrust; 5 reps; rest 30 sec

50 Hollow Body Rocks; rest 30 sec

:20 - :30 sec L Sit; rest as needed


BSG Gas Tank

10 Minute Jog

10 Min Ski

10 Min Bike

  • this track has been pretty aggressive the last few days, so enjoy a bit of a 'movement/active recovery session

BSG Strong as S***

A. Snatch Balance; 4 reps, x3 sets; OK to add weight as long as speed and positions are sound; rest 2 min bet sets

B. Bench Press; 10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80%; rest 3 min bet sets

C. Strict Pullup @ 21x1; AMRAP set; rest 2 min bet sets

D. 3 sets

15-20 OH Banded Pull Apart; rest 1 min

12-15 elbow on knee ext. rotation; rest 1 min

12-15 chect on bench dumbell Y raise; rest as needed

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