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
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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