Monday June 15 2020

BSG

A. Clean + Front Squat + 2 Jerks; build from 70%, x4 total sets; rest 2 min

B. Back Squat; work to a tough set of 10.

** Beat last week's set of 12

+

1 Min Bike @ slightly faster than 10 min pace

- rest 30 seconds

3 Squat Snatch AFAP @75%

- rest 1 min, x6 sets

+

42/32 Calorie Ski

21 T2B

- rest 2 min, x3 sets

+

3 sets;

C1. Elbow on Knee Xenternal Rotation; 15 reps; rest as needed

C2. 1 min Hollow Hold; rest as needed

  • Notes; For Bike/Snatch, Don't dog the bike to get a better 'time'. The goal is to be under slight fatigue, then move the bar. Ski/Bike, Ski @moderate pace, big sets on T2B

BSG Gas Tank

one set every 3:00, x3 sets

Bike 45 Sec @ slightly faster than 90 second pace

+

5 min easy bike

+

one set every 3:00, x3 sets Bike 45 Sec @ slightly faster than 90 second pace +

10 Min easy bike


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Saturday September 19 2020

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