This week will be starting a 6 week Olympic lifting masters program from Catalyst Athletics.
10/10 - 10/16
Week 1
Monday
Strength
Snatch
2 x 2 reps @70%
3 x 2 reps @ 75%
Snatch Pull
5 x 3 reps @ 80% of snatch
WOD
Short Cindy
10 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Tuesday
Strength
Front Squat – 70% x 3 x 3
WOD
12 Minute AMRAP
9 DB Deadlifts*
6 Burpees
3 DB Hang Power Cleans*
*Choose load. Make it challenging
Wednesday
Halting Snatch Deadlift + Mid-Hang Snatch
2 x 5 reps @ 70%
Snatch Deadlift
5 x 3 reps @ 100%
1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat
5 x 3 reps
Push Press + Jerk
2 x 3 reps @ 60%
Thursday
Strength
Back Squat
5 x 3 reps @ 75%
WOD
For Time
25-20-15-10
Row, Calories
15-12-9-6
DB Thrusters (pick weight)
Friday
3 Cleans + 1 Jerk
2 x @ 70%
2 x @ 75%
Clean Pull
5 x 3 reps @ 80%
WOD
‘Annie’
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups
Saturday
‘Kelly’
5 rounds for time of:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)
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