Monday, May 8th

Lifting the Bar Off the Floor: Get It Right Without Over-Complicating It -Catalyst Athletics

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

Four sets of:
Hang Squat Clean x 4 reps
rest 60 seconds 
Dumbbell Push Press x 4-6 reps @ 11X1
rest 60 seconds
Dumbbell Walking Lunge x 20 steps
rest 60 seconds

B) 4 sets for max reps of cleans
2 minute AMRAP 
Row 250 Meters
Hang Squat Cleans 135/95 
rest 2 minutes 

A) 6 sets of:
Squat Clean x 2 reps @ 80%
rest 2 minutes 

B) 5 sets of:
Front Squat x 3 reps @ 80%
rest 20 seconds 
Dumbbell Bench Press x 6-8 reps
rest 90 seconds 

C) 3 sets of:
Strict Press x 8 reps @ 65%  (on last set go for max reps)
rest 60 seconds 
Romanian Deadlift x 8-12 reps @ 65% of back Squat 1RM.  (on last set go for max reps)
rest 60 seconds 

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