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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Tuesday September 22 2020

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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