Tuesday June 30, 2020

BSG

A. Snatch + Hang Snatch; heavy in the complex

+

1 Min on, 1 Min off for 10 Total Sets

8 Bar Facing Burpees

AMRAP Thrusters 105/70 with remaining time

- score is total thruster completed

+

2 Sets

8 Deadbugs Per Side

- rest as needed

8 Bird Dogs

- rest as needed

25 GHD Situps

- rest as needed


BSG Gas Tank

30 Minute run on treadmill for distance


BSG Strong As S***

A. Back Squat; 3 reps ,x10 sets @85%

B. Snatch + Hang Snatch to a heavy

C. Clean and Jerk, work to a tough for the day

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Wednesday September 23 2020

BSG A. Snatch Balance; Work to a 1rm, from a rack + 30 Wall Balls; 20/14 - rest 30 seconds 15 Thrusters; 95/65 - rest 30 seconds 3 Front Squats HEAVY (from a rack) - rest 3 min, x2 total sets + 750m R

Tuesday September 22 2020

BSG A. EMOM x14 Min Hang Squat Snatch + Squat Snatch - all sets 60-80%, no heavier + 10 Minute BIke For Calories - rest 5 minutes For Time; 42-30-18 Ski Calories Russian KB Swing; 53/35 + D. For Quali

Monday September 21, 2020

BSG A. Squat Clean; 4 Singles @ 80-95% of 1RM B. Back Squat; 5, 4, 3; rest 2-3 min bet sets + 3 Sets 4/2 Ring Muscle Ups 12 Clean and Jerk 135/95 4/2 Ring Muscle Ups - rest 2 min bet sets + For Time 5

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