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 November 25 2020

BSG A. 3 Clean and 1 Jerk; 60% 65% 70% 75% 80% then, hit a max B. Front Squat 70% x 4, 75% x 4, 78% x 4, 4RM + 3 Sets Deadlift; 15 reps 225/155; no rest 15 HSPU - rest 1 Min 6 DL 315/225; no rest 50ft

Tuesday November 23 2020

BSG A. Power Clean; 3 reps @ 75%, x5 sets B. Push Press; 5x5 @ 75% + EMOM x21 Min 1st; Row 8/6 Calories + 4 Burpee Over Rower 2nd; :30 sec AMRAP T2B 3rd; 30 Dubs + 6 Alt DB snatch + For Time 5 Sets of

Friday November 20 2020

BSG 10 RFT 12/10 calorie ski/row 10 bench press 135/95 + 12-9-6 dual KB front squat strict HSPU 35 dubs after each round * rest 4 min, then repeat 1x

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