Monday June 22, 2020

BSG

A. Snatch DL + 2 Low Hang Snatch; one set every 2:00, x5 sets; building from 70%

B. Back Squat; work to a tough set of 8. 

** Beat Last week's set of 10

C. EMOM x10 Min;

1st; Squat Clean x2 Reps @80-85%

2nd; Ring Muscle Up; :20 sec AMRAP

+

10 RFT

2 BMU

30 Dubs

** 10 Min Time Cap

@ 15:00 mark


5 RFT

4 BMU

60 Dubs

+

3 sets;

D1. Elbow On Knee External Rotation; 15 reps; rest as needed

D2. GHD situp; 15 Reps AFAP; rest as needed

D3. Plank Hold; 1 min; rest as needed


BSG Gas Tank

:30 Sec AMRAP Burpee Box Jump Overs 24/20"

  • rest 15 seconds

22/18 Calorie Bike For time

  • rest 5 min, x5 total sets

BSG Strong As S***

A. Snatch DL + 2 Low Hang Snatch; one set every 2:00, x5 sets; building from 70%

B. Clean Grip DL + Low Hang Clean + Split Jerk; one set every 2:30, x5 sets; building from 70%

C. Back Squat; 1rm

  • Wednesday Will Start a 3 week Squat Cycle Based off this number

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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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