Monday, November 28th

Switching to Lifting Shoes: Why You Should & What to Expect- Catalyst Athletics

Performance is in red, Competition is in blue, Links are in green

A) 3 sets of:
Front Squat x 5 reps   (add to last weeks weight)
rest 60 seconds
Single Arm DB External Rotation x 8-10 reps each arm
rest 60 seconds

B) 18 minute AMRAP
9 Box Jumps (Step down) 24/20
9 Push Presses 95/65
9 Pull-Ups

(Complete a round then rest the same amount of time it took to complete it. Do this as many times as possible in 18 minutes. Goal is unbroken sets. This could be done in teams of two if you want)

A) 3 sets of:
Front Squat
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%
rest 60 seconds 
Single Arm DB External Rotation x 8-10 reps each arm
rest 60 seconds

|Your Training Max (TM) is used to base the percentages off of. The final set (the 95% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 3 and 5 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point where you can move the weight from point A to point B but can no longer do so with acceptable technique.

B) 18 Minute AMRAP
9 Box Jumps 24/20
9 Push Presses 95/65
9 Chest To Bar Pull-Ups
Rest 1:1

(Complete a round then rest the same amount of time it took to complete it. Do this as many times as possible in 18 minutes. Goal is unbroken sets. This could be done in teams of 2 if you want)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531