Monday October 12 2020

BSG

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

21-15-9

C2B Pullup

OHS; 115/75


- rest 3 minutes before advancing


For Time

9-15-21

T2B

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


GAS TANK

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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Monday October 19 2020

BSG A. Squat Clean; EMOM x8 min, 2 reps no TnG - build from light to moderate, not HEAVY B. 1 1/4 Front Squat; 3 reps, every 90 sec x10 sets @ 45-60% + 14 Min AMRAP 10 Wallballs; 30/20 12 T2B 14 2OH 1

Friday October 16 2020

BSG 60 second bike - rest 3 min, x5 sets + 4 sets Row 500m 9 OHS 155/105 7 Push Press; 155/105 5/3 RMU - rest 2 min bet rounds -- vary order each round

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