Monthly Archives: May 2017

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 →

  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 →

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 →

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 →

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 →

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 →

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 →

PREPARATION: Row/Ski/AIrdyne 20 Calories 10 steps of X-Band Walks (Laterally) 10 Cossack Squats 10 steps of X-Band Walks (Fwd/Bwd) 10 Prisoner Squats 10 Single-Leg Glute Bridge (5L/5R) Banded Pigeon Hip Opener (1 minute each side) STRENGTH: E2MO2M, Front Squat as … Continue reading →

Always on duty:) PREPARATION: Row 40 seconds moderate/20 seconds easy for 4 minutes 10 Arnold DB Seated Press 10 Incline DB Press 10 Double Rubber Band Seated Row STRENGTH: Decline Bench Press as follows: 10 reps @ 60% 8 reps … Continue reading →

I feel bad for those that believe you are born great or mediocre. Mental toughness, just like every other skill, is created not natural. Enter today with a growth-mindset , nonjudgment, and positivity, and see what you are capable of. … Continue reading →