Tuesday June 16, 2020

BSG

A. Snatch Pull + 3 Hang Snatch; work to a max

+

For Time

100/80 Calorie Bike

* every 10/8 Calories You Must stop and perform 3 Burpee ; 30/24

- rest 5 Min


For Time

3 RFT

16 DB Power Cleans; 50/35

32/26 Calorie Row


- rest 5 min


Hang Squat Clean; 4 doubles @75% or better with 1 min rest between sets

+

Front Foot Elevated Split Squat (45# Plate); 8-10 reps/leg, x3 sets


BSG Gas Tank

Row 5 Min @ pace you can sustain for close to an hour

Row 18 Min @ 30 Min Time Trial Pace

Row 5 Min @ pace you can sustain for close to an hour

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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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