May 26 2020

The week of Murph!

The hardest week of the year to program for. Half the people are destroyed, half are fine.


If you hit Murph hard, take it easy today. Get to the gym, move around, get the blood flowing, then shut it down. The BSG Track takes yesterday's shit show into consideration, but the Strength does not.


BSG

(choose your worst machine for today's session)

One Set Every 6:00, x5 sets

3 Min @ 30 Min Pace

:45 sec @ 10 Min Pace

:15 sec @ tough/sprint pace

easy, easy spin during rest

+

EMOM x14 Min

1st; 30 Dubs

2nd; Clean and Jerk; 1 rep @ 70-80%


BSG Gas Tank

(choose your worst machine for today's session)

One Set Every 6:00, x5 sets

3 Min @ 30 Min Pace

:45 sec @ 10 Min Pace

:15 sec @ tough/sprint pace

easy, easy spin during rest


BSG Strong as S***

A. 2 Snatch Pull + 1 Snatch 4 sets @ 55-75% 1rm; rest 2 min

B. 5 sets;

Snatch DL to Knee w/5 sec Pause @ 75%; rest 30 sec

Snatch x3 reps (all singles) @ 75-85%; rest 3 min

C. Back Squat; 8 reps, x3 sets @ 75%

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