Monday, July 6 2020
BSG
A. 4 sets
:30 sec AMRAP Bar Muscle Ups; rest 30 sec
:30 sec AMRAP Power Snatch + Hang Power Snatch @ 135/95' rest 90 sec
if you do not have BMU, perform either Jumping Bar Muscle Ups, or AMRAP of Pullups
1 rep in Snatch AMRAP = unbroken complex of the 2 lifts. if RX weight exceeds 70%, scale down
B. Back Squat; work to a heavy set of 4
+
For Time;
50/40 Calorie Row
35 C2B Pullups
20 T2B
5 Rope Climbs
rest 5 min, x2 total sets
+
3 sets
Single Arm Farmers carry; 50m/arm; rest 30 seconds
Side Star Plank Hold; :30 sex/side; rest 30 seconds
BSG Gas Tank
10 RFT
Bike 10/8 Calories
rest 1 min bet rounds
BSG Strong as S***
A. Back Squat; 7 reps, x5 sets @ 75% (Plus 10-20 pounds depending on how week 1 day 2 felt)
B. Power Snatch; 3 reps, no TnG, x7 sets; building throughout, rest 2 min
C. Power Clean + Split Jerk; 3 reps, No TnG, x7 sets; building throughout, rest 2 min
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