Monthly Archives: May 2017

Wednesday, May 31 Gym @ 6:15amym Ope

PREPARATION: http://www.catalystathletics.com/article/2069/How-to-Quit-Short-Stepping-Your-Split-Jerks/ 10 Power Clean with bar 8 Hang Squat Clean with bar 6 Squat Clean with bar 4 Squat Clean Thrusters 2 Split Jerk STRENGTH: Use a light bar for the following: 1 set of 5 reps of Step … Continue reading

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Tuesday, May 30 Gym Open @ 6:15am

  PREPARATION:  Grab a PVC and complete: 10 Pass Thru 10 Around the World then, grab a barbell and complete: 3 Hang Muscle Snatch 3 Hang Power Snatch 3 Hang Power Snatch  *Rest + add light weight Complete 3 Hang … Continue reading

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Monday, May 29 Gym Open @ 5:15pm

PREPARATION: Row/Ski/Airdyne 20 Calories 10 steps of X-Band Walks (Laterally) 10 Cossack Squats with plate out front 10 steps of X-Band Walks (Fwd/Bwd) 10 Jumping Prisoner Squats 10 Single-Leg Glute Bridge (5L/5R)  Pigeon Hip Opener on a box (1 minute … Continue reading

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Friday, May 26 Gym Open @ 6:15am

PREPARATION: Row 21/15 Calories 10 reps of each of the followng: Hollow Rocks Air Squats Walking Lunges Push Ups Sit Ups Squat Thrusts STRENGTH: Bench Press as follows: 5 sets of 5 reps @ 70%, 75%, 80%, 82%, 85% REST … Continue reading

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Thursday, May 25 Gym Open @ 6:15am

PREPARATION: Row 500m 10 Single Leg Deadlifts 10 Shoulder Taps 10 Opposite Toe Touches STRENGTH: Deadlifts as follows: 1 set of 8 reps @ 55% 1 set of 5 reps @ 65% 1 set of 5 reps @ 70% 1 … Continue reading

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Wednesday, May 24 Gym Open @ 6:20am

PREPARATION: Row 40 calories 10 Box Jumps 10 Push Press empty Bar 10 Back Squats 5 Squat Cleans  5 Push Jerks  STRENGTH: 8 reps of Hang Power Cleans @ 50% 7 reps of Power Cleans @ 60% 6 reps of … Continue reading

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Tuesday, May 23 Gym Open @ 6:15am

PREPARATION: Row for 4 minutes Snatch Barbell Warm-Up – 5 reps of each with bar Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee STRENGTH: EMOM, for … Continue reading

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