Friday, July 14th

6 am class starting today!

Keeping the Bar Close -Catalyst Athletics

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

A) 3-4 sets of:
High Hang Power Snatch x 4 reps
rest 30 seconds
Side Plank Kettle Bell Hold x 30 seconds Left
rest 30 seconds 
Side Plank Kettle Bell Hold x 30 seconds Right
rest 60 seconds

B) As many reps as possible in 13 minutes
20 Pull-ups
15 Dumbbell Snatches 35/20
15 Pull-ups
15 Dumbbell Snatches 35/20
10 Pull-ups
15 Dumbbell Snatches 35/20
5 Pull-ups

15 reps total on the DB Snatch. Break them up anyway you want. Scale the volume of pull-ups so you can get through the round at least once. 

A) Every 2 1/2 minutes, for 7 sets:
Hang Squat Snatch x 3 reps
Build over the sets

B) As many reps as possible in 13 minutes
20 Chest to bar pull-ups
15 Power snatch 75/55 
15 Chest to bar pull-ups
15 Power snatch 95/75
10 Chest to bar pull-ups
15 Power snatch 135/95
5 Chest to bar pull-ups

Break early and often on the pull-ups to ensure that your grip will last.

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