Wednesday July 1 2020

BSG

A. 3 Position Clean @50% of 1rm

- High + Knee + Below Knee

x3 total sets, no building.

use this as technical work.

B. Squat Clean; 3x3 @ 75% 3x2 @ 80-85%, 3x1 @ 85%+

- rest 3 min bet sets

+

3 RFT

8 Clean and Jerk 155/105

4/2 Ring Muscle Ups


- rest 2 min


3 RFT

16 deadlifts; 225/155

16 Strict HSPU


BSG Gas Tank

12 Min AMRAP

10/8 calorie Bike

30 Walking Lunge Steps; unweighted

10/8 calorie bike

8 burpees to target


BSG Strong as S***

A. 3 Position Clean @50% of 1rm

- High + Knee + Below Knee

x3 total sets, no building.

use this as technical work.

B. Power Clean Clean; 3x3 @ 75% 3x2 @ 80-85%, 3x1 @ 85%+

C. Power Snatch; 3x3 @ 75% 3x2 @ 80-85%, 3x1 @ 85%+


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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

Saturday September 19 2020

Noon tomorrow! BSG 7 Min AMRAP 3-6-9-12-15-18-etc.. Thrusters; 100/65 C2B Pullups + EMOM x8 Min; 1 Power Clean @ 77-82%

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