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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Friday September 18 2020

BSG A. Split Jerk; 1rm, from rack + For Time; 21-15-9 Calorie Ski Power Snatch 115/75 - rest 5 min 15-12-9 Calorie Row Power Snatch 135/95 - rest 5 min 12-9-6 Calorie Bike Power Snatch 155/105 Gas Tan

Wednesday September 16 2020

BSG A. Power Snatch; EMOM x9 Min 1st; 3 reps 2nd; 3 reps 3rd; 3 reps 4th; 2 reps 5th; 2 reps 6th; 2 reps 7th; 1 rep 8th; 1 rep 9th; 1 rep * start light and build to a tough, TnG is optional + 5 Min A

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