Bedlam Thursday – Week 4

Bedlam Thursday – Week 4

A1) 6-8 Dual KB Front Squat @2221 moderate – tough weight, rest 1:00 A2) 15-20 Hamstring Bridges on bench, pause at the top rest 1:00 x 3 sets B1) 6-8 SLDL @2111, Heavier than last week OR focus on improving your movement than before, rest :30 between legs B2)...
Bedlam Wednesday – Week 4

Bedlam Wednesday – Week 4

A1) 3-5 False Grip Ring Pull ups @2111, rest 1:00 x 3-4 sets A2) 15-25ft HSW / 2-3 wall walk , rest 1:00 x 3-4 sets B1) 3-5 UB BMU, rest 1:00 x 3-4 sets B2) 15-25ft Reverse Seal Walk , rest 1:00 x 3-4 sets C) 14minutes 200m row 5-7 Dips 10 Toes to Ring 30 Walking...
Bedlam Tuesday – Week 4

Bedlam Tuesday – Week 4

A) 7×1 Clean + 1 Below Knee HC + 1 FS rest 90sec-2:00 between sets Build within sets or find a good working weight focus on explosive drive and maintaining solid positons in all movements B) Open WOD 16.4, 17.4 13min AMRAP 55 Deadlifts 55 WB 55 CAL row 55 HSPU C)...
Bedlam Monday – Week 4

Bedlam Monday – Week 4

A) 3,2,1,3,2,1,3,2,1 Split Jerk Rest 90sec between Get Some Quality reps in with all of these sets. Focus on Legs strongly pushing against the ground and pushing down on the bar to lock out. As reps decrease weight should increase. Weights for 2nd wave must be heavier...
Bedlam Friday – Week 3

Bedlam Friday – Week 3

A) 7x 1 PS + 1 OHS + 1 Below Knee Snatch + 1 OHS Rest 90sec-2:00 Build with your sets or find a moderate working weight and concentrate on solid positions and execution B) 5min EMOM 4-7 HSPU / HRPU 4 TNG Squat Cleans (135/95) (115/75) (95/65) rest 1:00 5min EMOM 4-7...