Nov 11th & 12th

Tuesday @ Catalyst - SN higher load + CJ higher load + SN Pulls + Flexion Core
A. Snatch, 1 rep every minute x 9 minutes - 3 min @ 65kg, 3 min @ 70kg, 3 min @ 65kg
B. CJ, 1 rep every 90 sec x 8 sets - 3 min @ 80kg, 2 min @ 85kg, 3 min @ 80kg
C. Snatch Pulls (straps), 1 rep @ 90kg per min x 10 mins
D. GH Sit-ups @ 3030, 5 reps x 8 sets, 1 min rest
completed everything, quick session
9
Wednesday
AM - Upper CP + Upper CP Battery
A1. Press @ 11X1, 2-3 reps x 3 sets, 1:30 min
A2. Weighted Shoulder Width Pronated Pull-ups @ 30X0, 2-3 reps x 3 sets, 1:30 min
B. 5 unbroken Ring Muscle-ups every 2 mins x 5 sets
C. EMOM x 10 mins:
1st - 3-5 tough Supinated Pendlay Rows
2nd - AMRAP unbroken Strict HSPU to 6” Deficit
A1. 110#x 3, 110# x 3, 115# x 2
A2. 30# x 3, 35# x 3, 35# x 3
B. completed
C.
P row: 83# x 5, 93# x 5, 113# x 5, 123# x 3, 123#x 3
HSPU: 6, 4, 4, 3, 3
9
PM - MAP Low % int’s + 4-6 min High Effort (mod load - no squat)
15 min @ 75%/moderate:
2 min Rowing
1 min Front Bridge
1 min Alternating Step-ups onto 24"
1 min Reverse Single Unders
completed, didn't record anything, just moved+
rest as needed
+
15,12,9 for time:
KBS @ 32kg
Box Jump Overs @ 30"
4:15
9