Monday July 13, 2020

BSG

A. Back Squat; 2rm

B. EMOM x15 Min

1st; Rope Climb x2 reps

2nd; Power Snatch; 5 Singles AFAP @ 135/95

3rd; Ski 100/850cal per hr for :30 seconds

+

3 RFT

50 Dubs

20/16 Calorie Bike

10 OHS; 135/95


BSG Gas Tank

4 sets

25 burpee over rower

  • rest 1 min

1k ski

  • rest 1 min

BSG Strong as S***

A. Back Squat; 7 reps, x5 sets @ 10-20lbs heavier than last week's

B. EMOM x10 Min; Snatch + Hang Power Snatch; light to moderate for all working sets

C. EMOM x10 Min; Power Clean + Hang Power Clean + Push Jerk; light to moderate for all working sets

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per

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