Monday November 23 2020

Today starts a new training cycle that will lead us right into end of January/early February. Today starts the first day of some of our Lactic Endurance training (aka that really f**king hurt).


Guys, Can you keep both of today's conditioning sets under 2:45?

Ladies, can you keep them under 3:00?


BSG

A. Snatch

60%x3

65%x3

70%x3

3 sets; 75% x3

- no TnG on any of these

B. Snatch Pull

3 reps @ 95% of snatch, x4 sets

+

2 Sets For Times

21 Calorie Bike

15 Dual DB Thrusters; 50/35

9 Bar Facing Burpees

- rest 5 min bet sets

-- then.. rest 5 min before advancing to EMOM

+

EMOM x15 Min

1st; Wallball 10 unbroken reps; 30/20

2nd; 1-2 RC

3rd; 8-12 GHD sit-ups

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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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