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 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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