Bedlam Friday – Week 1

Bedlam Friday – Week 1

A1) 5 BS @32X1, rest 1:00 – tempo dictates load. Mod-tough A2) 5 Weighted Pull Up @20X1, rest 1:00 A3) 10 Kipping HSPU + 10sec hold **Scale HSPU reps if needed rest 2:00 x 4 sets B) 12min AMRAP 200m run / row 10 PC (95/65) (75/55) 10 Pull ups C) Core/ Accessory...
Bedlam Thursday – Week 1

Bedlam Thursday – Week 1

A) Option for Open Gym B) Oly Technique Goal – Position Refinement For Snatch 1. 5X3 position Snatch. rest as needed between sets Starting from the top. Hi-hang-Hang-Full. Pause at bottom of receiving position. Start at 65-70%. Can Stay there or build with each...
Bedlam Wednesday – Week 1

Bedlam Wednesday – Week 1

A1) 5 Deadlift @31X1, mod-tough, rest 1:00 **Double Overhand Grip A2) 5-7 mod-tough CGBP @30X1 rest 1:00 x 4 sets B) 6 sets, increase pace each set. 8 ALT DB Snatch (50/35) 8 Push Ups 8 Box jumps (24/20) 8 Wall ball (20/14) rest 1:00 C) Accessory /Core 10 Hollow Tucks...
Bedlam Tuesday – Week 1

Bedlam Tuesday – Week 1

A) 3 sets 200ft KB Waiter’s Walk Farmer Carry Combo(One Arm Locked OH, the Other in a farmers Carry) **Switch Positions after 100ft** 12-15 Ring row @1111 6 Goblet Squat @51X1 B1) 4-6 Bottom Up KB Press @21X2, rest :30 between Arms B2) 6-8 Supinated Inverted...
Bedlam Monday – Week 1

Bedlam Monday – Week 1

A1) 6-8 Wtd. Contralateral Front Foot Elevated Reverse Lunge, rest :30 between, @31X1 **Use KB in Front rack position opp of leg that is working. A2) 15-20 Hamstring Bridge on bench. pause at the top rest 1:00 x 3 sets B) 100ft plate push rest :30 10-12 R Leg step up...