Friday, December 8th

Training Exercise vs. Novelty- Catalyst Athletics

A) 4 sets of:
Back Squat x 5 reps
rest 45 seconds 
Strict Pullups x max reps
rest 45 seconds 
45 seconds of Double Under Practice 
rest 45 seconds

B) 3 Rounds at 80-85% Effort
20 Wall balls 20/14
20 Sumo high pulls 75/55
20 Box jumps 24/20
20 Push press 75/55
20 Calorie Row 

Rest exactly 2 minutes between sets 
Your ability to maintain consistent pacing is the priority today (within 20 seconds of each other).

A) 4 sets of:
Back Squat x 2 reps
rest 20 seconds
Weighted Pullup 20/14 x max reps
rest 2 minutes 

Start at 75% and build over the sets to a heavy set of 2 Back Squats. Squeeze a medicine ball between your legs on the pull-ups. 

B) 3 Rounds at 80-85% Effort
20 Wall balls 20/14
20 Sumo high pulls 75/55
20 Box jumps 24/20
20 Push press 75/55
20 Calorie Row 

Rest exactly 2 minutes between sets 
Your ability to maintain consistent pacing is the priority today (within 20 seconds of each other).

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