May 28 2020

BSG

REST DAY!

this will be the last day we pull the reins back a bit 'post murph'.

stay tuned for details on an upcoming training camp the last weekend of June. Whether you're doing Bacon Beatdown, or would just like to learn some things about exercises, and a few things about yourself as an athlete, this is the weekend for you


BSG Gas Tank

15 Minute Bike

15 Minute Row

15 Minute Ski

all done at moderate pace


BSG Strong as S***

A. 3 position squat clean; build from 65%, high to low; rest 2 min bet sets

B. 5 sets;

Clean Grip DL tnee; 5 sec pause; rest 30 sec

squat clean x3 reps; singles @ 75-88%; rest 3 min

C. Deadlifts 2 sets of 12 rps @ 70-80%

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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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