Oct 21st-24th

Tuesday @ Catalyst - SN higher load + CJ higher load + SN Pulls + Flexion Core
A. Snatch, 1 rep every 90 sec x 9 reps - 5 reps @ 60kg, try adding 3kg per rep after this
B. CJ, 1 rep every 120 sec x 8 reps - 4 reps @ 80kg, try adding 3kg per rep after this
C. Snatch Pulls (straps), 2 reps @ 85kg x 6 sets, 2 min - 5 sec reset b/t reps on the floor
D. Accumulate 2 minutes of L Sit from Pull-up Bar in fewest sets possible - rest 30 sec b/t sets
completed

8
Wednesday
AM - Upper CP + Upper CP Battery
A1. Push Press @ 11X1, 3 moderately tough reps x 4 sets, 10 sec
A2. Strict HSPU @ 30X0, 5 tough reps x 4 sets, 10 sec
A3. AMRAP Strict Pronated Chest to Bar x 4 sets, 3 min
B. 2 Ring Muscle-ups + 2 Strict Ring Dips per min x 10 mins
8 completed all push press @ 155# the strict c2b were tough my sets were 7,6,4,4
PM - MAP Low % int’s + 4-6 min High Effort (mod load)
5 rounds @ 75%:
200m Run
50 Single Unders
5 Burpees
10 KBS - 16kg

11:29
+
rest as needed
+
10-8-6-4-2 for time:
Hang Power Snatch @ 115lb 
Box Jump Overs @ 30” box
6:27

9-- tough work outs but a good training session
Thursday @ Catalyst - BSq int test (low) + BSq int %’s + SN low load/tech + CJ low load/tech + LBC
A. Back Squat, work to a tough set of 3
B. Back Squat, 3 reps @ 92% highest from A x 3 sets, 3 min
C. Halting Snatch DL. Snatch High Pull, 1.1 @ 50kg per min x 5 mins - reset b/t reps
D. Snatch High Pull. Snatch, 1.1 @ 50kg per min x 5 mins - reset b/t reps
E. Power Clean. Front Squat. Push Jerk. Split Jerk, 1.2.1.1 every 90 sec x 8 sets - 4 sets @ 60kg, 4 sets @ 65kg
F. Single Arm Farmer Carry (wear straps), 30 sec heavy x 4 sets per side, rest as needed b/t - carry a DB or KB

A. 110kg

B. 101 kg

completed the rest as written

7

Friday - ALEnd—>LP1 + Run EZ
Practice TGU’s - work to a challenging load
+
100m Row Sprint ALL OUT x 8 sets, 2 min b/t sets
+
15 min EZ Run

completed, rows were like 18.0 sec give or take 0.2 sec, tgu 53#

8