Bedlam Friday – Week 3

A) 5×4 Hang Power Cleans Build to a challenging with each set. rest 90sec B1) 6-8 Front Foot Elevated Barbell Back Rack Lunges Perform all one leg first, rest 30sec then the other x 3 sets B2) 4 DB Push Press per arm + 4 DB Push Jerk + 4 DB Split Jerk tough, rest...

Bedlam Thursday – Week 3

A) Open Gym or A1) 8,6,4 CGBP @21X1, tough for each set A2) 10 Gorilla Row 2sec pause at top per arm A3) DB Bicep Curl 21’s A4) 8-10 DB Skull Crushers rest 90sec x 3 sets B) 34min AMRAP @ Steady 75% pace 3min Row 2min Bike 1min walking lunges 1min singles 1min...

Bedlam Wednesday – Week 3

A) 7x Snatch Pull. Hang Snatch Pull, Hang Snatch 1.1.2, rest 90sec between sets *4sec to get to the knee on snatch pull then accelerate to finish *Pause in the Squat for 2sec B) 9min steady 25ft/25ft Forward / Back weighted perfect bear crawl 16 Prisoner Step Ups Rest...

Bedlam Tuesday – Week 3

A1) 12 Deadlift, mod-tough @21X1, rest 1:00 x 3 sets A2) 45sec Ring FLR, 1 leg off ground, rest 1:00 x 3 sets Muscle Up Work B) 5sets – rest 1:00 3 beat swings + 1 Hip to rings C) Every 3:00min x 5 sets *Goal is to Increase Pace each set 150m run 12 Plate Ground...

Bedlam Monday – Week 3

A1) 3 Back Squats @3331, rest 30sec x 4 sets A2) 8 dips (bar/ring/box) @21X1 x 4 rest 1:00 B) 16 min EMOM Min 1-4 : 15-30ft HS Walk / 1 box around the world each way Min 5-8: 2-6 Ring Lean Away Pull Ups @21X1 Min 9-12: 30sec weighted arch angels Min 13-16: 4-8...