Monday October 26 2020

BSG

A. Clean and Jerk Clusters

1.1.1

Set 1 @ 75%

Set 2 @ 80%

Set 3 @ 85%

Set 4 @ 80%

Set 5 @ 75%

- rest 20 sec bet singles, rest 3 min bet sets

B. 2 Sets

75 Dubs

- rest 30 sec

2-15 RMU

- rest as needed

** this should be one larger, unbroken set of muscle up. if you do not have muscle ups, roll to the bottom of this page to see your work for part B

+

8 Sets

6 Power Cleans; 155/105

7 Wallbal Shots; 30/20

8 BFB

one set every 2:00

- rest as needed between set 4 and 5

+

D. Back Squat; 10 reps, x4 sets


Substitute For no RMU

3 Sets

False Grip Passive Hang w/turnout for max duration (max 35 sec)

- rest 45 sec

Bottom of Ring Dip Hold; 20 Sec

- rest 45 sec

Chest 2 Ring Isometric Hold; 20 sec

- rest 45 sec

Ring Support Hold; 20 sec

- rest as needed


Gas Tank

3 RFT

Bike 3 Miles

Run 400m

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