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!


BSG

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


GAS TANK

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


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Wednesday November 25 2020

BSG A. 3 Clean and 1 Jerk; 60% 65% 70% 75% 80% then, hit a max B. Front Squat 70% x 4, 75% x 4, 78% x 4, 4RM + 3 Sets Deadlift; 15 reps 225/155; no rest 15 HSPU - rest 1 Min 6 DL 315/225; no rest 50ft

Tuesday November 23 2020

BSG A. Power Clean; 3 reps @ 75%, x5 sets B. Push Press; 5x5 @ 75% + EMOM x21 Min 1st; Row 8/6 Calories + 4 Burpee Over Rower 2nd; :30 sec AMRAP T2B 3rd; 30 Dubs + 6 Alt DB snatch + For Time 5 Sets of

Monday November 23 2020

Today starts a new training cycle that will lead us right into end of January/early February. Today starts the first day of some of our Lactic Endurance training (aka that really f**king hurt). Guys,

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