Wednesday June 17, 2020

A. Tall Clean (speed and technique focus) 5 reps, x3 sets; one set every 90 sec

B. 4 sets;

Clean Pull x2 TnG Reps; @100%; rest 30 sec

Squat Clean; 1.1; rest 10 sec, rest 2 min, build from 70%

+

12 Min AMRAP

9 Box Jump Overs; 24/20

6 C2B

3 Clean and Jerks; 205/135 * scale to 75-80% of 1rm clean and jerk

+

Barbell Hip Thrust; 3 reps, x3 sets


BSG Gas Tank

For Time; Run 3,200m (preferably on runner)

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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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