MONDAY WEIGHTLIFTING SN 5×2 @80% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice gymnastics skillwork “evens”) 1 BtN JK + 3 OHSQ *goal: compare OHSQ to 5/10/22 SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×3 @85% -do whichever squat you are not doing on Fridays SN segment pull (1”, […]
MONDAY WEIGHTLIFTING SN 5×2 @75% on a 2:30 INT CONDITIONING (training) “Jump Around” A/B Partner Workout, alternating movements, 10 RFT: 48 DU 12 BJ (24/20”) 8 Burpee Pull Ups *goal: no rest while it’s your turn to work SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×3 @83% -do whichever squat you are not doing on Fridays SN […]
MONDAY WEIGHTLIFTING SN 5×3 @70% on a 2:30 INT CONDITIONING (training) 5 Rds, 1 every 2:00: 30 DU 15 RKBS (70/55 lbs) 5 HSPU (if you can sprint more than 5, do them at a deficit) *goal: blitz every one of these movements; with good technique go as fast as you can, and see how […]
MONDAY WEIGHTLIFTING SN 4×3 @65% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 5 Strict / Weighted Pull Ups “evens”) 5 HGCN *goal: pull ups heavier / more difficult than last week; can go up in weight but not back; smooth cycling and full depth on squat SUPPLEMENTAL TRAINING BKSQ […]
MONDAY WEIGHTLIFTING SN 5×3 @70% on a 2:30 INT CONDITIONING (training) Run no more than 6x400m, 1:00 rest Every interval at 5k pace minus 5 seconds 20 min cutoff *goal: consistent (not negative) paces, all at your goal 5k pace minus 5 seconds Try to run the same amount of 400s or more as 3/18/22, […]
MONDAY WEIGHTLIFTING SN 5×3 @65% on a 2:30 INT CONDITIONING (training) 4 Rds: Row 4:00 / Rest 1:00 start at fastest pace from 4/8/22, and increase pace every round, keeping s/m the same *goal: increase meters every round SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 6×4 @77% -do whichever squat you are not doing on Fridays SN […]
Our new strength cycle starts today! We are using Catalyst Athletic’s Classic Lift Position/Technique Cycle for Snatch, Clean & Jerk, and supplemental movements. For your percentages you should be using a conservative goal 1RM. For example, if two weeks ago you hit a new 1RM on Clean & Jerk at 108 lbs, a conservative goal would be […]
MONDAY WEIGHTLIFTING [2 SN + 1 OHSQ (with 3 sec pause at bottom of OHSQ)] 6×1 @60, 60, 60, 65, 65, 65% on a 2:00 INT CONDITIONING (training) 5 RFT: 50 DU 10 HSPU 15 RKBS (70/55 lbs) 20 minute cutoff *goal: break up movements less as the workout goes on SUPPLEMENTAL WEIGHTLIFTING *do whichever […]
MONDAY WEIGHTLIFTING SN 5-7 x1 on a 2:00-2:30 INT (15-20 min) *goal: up to a heavy for the day or new 1RM CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 6 RFESS e/s – DB in one hand, hand is opposite of leg working min 2, 5, etc) 6 SA DB PP e/s min […]
MONDAY WEIGHTLIFTING SN 1 @80, 1 @85, 1 @85+, 1 @85+, [email protected]+% on a 2:00 INT *goal: finish heavier than 3/14/22 CONDITIONING (training) 5 Rds, each for time 8 TTB 32 DU 12 Alt Goblet Cossack Squat (35/20 lbs) 1:00 Rest between rounds *goal: maintain a sprint effort for as long as possible; choose weights/options […]