Monday September 14 2020

This is the last week of the current training cycle. The next cycle will take us right up to Wodamania. If you are yet to find a partner, text me or email me and LMK so we can get you set up!


A. Snatch; 1.1; rest 10 sec, rest 2-3 min, x5 sets

- build from 78% of 1rm


4 Rounds

6 Front Squats 205/145

6/4 Bar Muscle Ups

12 Bar Facing Burpees

- rest 1 min after each round, rest 5 minutes after round 4 before advancing..

4 Rounds

9 Front Squats; 185/125

15 T2B

12 Burpees to target (6" above max reach)

- rest 1 min after each round

** your score on these 8 rounds is TOTAL TIME including all the rest


C. Deadlift; work to a tough set of 5, TnG


6 Sets; 2 Min Bike, slightly faster than 10 Minute Pace

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Head over to make an act then search for BSG Training under gyms

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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