Friday, July 7th

Elite Weightlifters Who Front Squat Only… And Why You Shouldn’t Listen to Them -Catalyst Athletics

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

A) 3-4 sets of:
Hang Power Clean x 4-6 reps
Rest 45 seconds
Side Plank KB Hold  (Left) x 30 seconds
Rest 45 seconds
Strict Pull-Ups x 8-10 reps 
Rest 45 seconds
Side Plank KB Hold (Right) x 30 seconds
Rest 45 seconds

B) 15 minute AMRAP
In teams of two, partners alternate exercises to accumulate Calories on the Assault Bike
Max Rep Assault Calories

7 Toes To Bar

(Partner A Bikes while partner B completes toes to bar.

A) Power Clean
2 sets of 5@70%
3 sets of 3@75%
5 sets of 1 @ 80%+
rest as needed

Build each round on the singles to a daily maximum; All work is dropped & reset.

B)  For Time
Row 1500 meters

Then… 
3 Rounds
30 Wall balls 20/14
20 Toes to bar
200 meter Single Arm Farmer Carry 70/53

Please do not drop the DB or KB on the cement and stack them neatly against the wall.

 

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