Monday October 12 2020


A. Squat Clean; work to a heavy single for the day

B. Back Squat; 1.1, rest 20 sec bet singles, rest 2-3 min bet sets, x3 total sets

all sets should be heavier than last week's


For Time


C2B Pullup

OHS; 115/75

- rest 3 minutes before advancing

For Time



OHS; 115/75


D. Single Arm OH Dumbell Box Step up

5rm each hand (3 working sets)

- height of box so that with foot on it, knee and hip are level

E. Single Leg RDL; 8-10 reps, x3 sets

- rear fooot elevated


10 Minute Bike for calories

- this should not be an all out effort, and should not be a PR if you know you're best score

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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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