Sept 2nd-6th

Catalyst - SNB based warm-up + SN emom + Halting SN DL + Jerk emom

A. Drop Snatch, work to a moderate effort set of 5

B. Snatch, 1 rep @ 72kg per min x 6 mins

C. Halting Snatch DL off platform, 1 rep @ 90kg x 8 sets, 1 min - stand on 2-3” platform, straps

D. Push Press. Push Jerk. Split Jerk, 1.1.1 x 6 sets, 1 min - 3 sets @ 60kg, 3 sets @ 65kg

A. 42 kg

B. completed

C. completed

D. completed

8

Wednesday 

AM - BSq int %’s (low) + Upper EMOM battery

A. Back Squat, 3 rep @ 84% RM x 3 sets, 3 min - no more than 2 sec rest b/t reps at top

B. 10 unbroken rounds for time:

3 Kipping HSPU to 10” Deficit

3 unbroken Ring Muscle-ups

A. @ 228#

B. 11:55, halfway at 5:30.. didn't fail any sets but not sure how much faster i could have pushed without failing. both movements were about equal in difficulty, maybe the MUs were slightly tougher

9

PM - AirDyne based MAP sets

10 sets @ high effort:

1:20 min AirDyne

20 sec Alternating DB Power Snatch @ 50lb

20 sec Burpees

2 min b/t

did not complete :(

Thursday 

Catalyst - C&J emom + SN Pulls + Reverse Hypers/Core

A. Clean and Jerk, 1 rep per 90 sec @ 88kg x 4 sets

B. Snatch Pull, 1 rep @ 90kg x 4 sets, 1 min 

C. Reverse Hyper @ 10X0, 8-8-8-15-15, 1 min - increase load per set

D. Controlled Toes to Bar - up fast, control eccentric, 3 reps per min x 15 mins - aim for 2-3 sec lowering per rep

completed

8

Friday - Running/Rowing MAP

800m Run @ 90%

(3 min rest)

30 sec Row @ 75%/30 sec rest x 15 sets

(3 min rest)

800m Run @ 90%

completed

7

Saturday - Catalyst - SN test + C&J test + BSq int %’s (low)

A. Snatch, single

B. C&J, single

C. Back Squat, 3 reps @ 84% RM x 3 sets, 3 min  

A. 78 kg, failed 81

B.  95 kg, stopped there the clean was tough

C. @99kg

6