Monday October 5 2020

BSG

A. Squat Clean; 2-5 Singles @ 90%+, no 1rm attempts

B. Back Squat; 1.1.1, rest 20 sec bet singles, rest 2-3 min bet sets, x3 total sets

all sets should be HEAVY

-- in your 20 seconds rest, you are re-racking the bar during the rest period

+

10 Min AMRAP

3 Bar Muscle Ups

13 Power Snatches; 75/55

+

EMOM x12 Min

4 BFB + 2 TnG Power Cleans

-- building to a max in the power clean from light


GAS TANK

20 Minute Bike For Calories

- rest 12 min

15 Minute Bike For Calories

- rest 8 min

10 Minute Bike For Calories

- rest 4 min

5 Minute Bike For Calories

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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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