May 27 2020

Play weights by feel today. remember, this week recovery from Monday takes priority.


BSG

A. Power Clean + Squat Clean + Split Jerk

  • one set every 30 seconds, 10 sets. Light to moderate weight

B. Back Squat; 8 @ 75%, 8 @ 80%, 6 @ 85%, 6 @ 85%

+

8 Min AMRAP

6 S2OH 115/75

6 BFB

4 Hang Power Snatch 115/75

24 Dubs


BSG Gas Tank

5 RFT

15 Burpee Over Rower

50/40 Calorie Row


BSG Strong as S***

A. Split Jerk; 3, 3, 2, 2; rest 2 min bet sets, build from 72%

B. Strict Press 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%; rest 3 min bet sets

C. Hang Snatch; 7 sets of 3, speed focus, don't push the weight

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Wednesday November 25 2020

BSG A. 3 Clean and 1 Jerk; 60% 65% 70% 75% 80% then, hit a max B. Front Squat 70% x 4, 75% x 4, 78% x 4, 4RM + 3 Sets Deadlift; 15 reps 225/155; no rest 15 HSPU - rest 1 Min 6 DL 315/225; no rest 50ft

Tuesday November 23 2020

BSG A. Power Clean; 3 reps @ 75%, x5 sets B. Push Press; 5x5 @ 75% + EMOM x21 Min 1st; Row 8/6 Calories + 4 Burpee Over Rower 2nd; :30 sec AMRAP T2B 3rd; 30 Dubs + 6 Alt DB snatch + For Time 5 Sets of

Monday November 23 2020

Today starts a new training cycle that will lead us right into end of January/early February. Today starts the first day of some of our Lactic Endurance training (aka that really f**king hurt). Guys,

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