Monday 8-29-16

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY
~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Strength:20min

  • Form: Hang Clean (5x5)

hang power with a squat is fine if that's your ability.

  • Con: Hang Clean (5,5,3,3,1,1,1)

  • Int: Squat Clean Thruster (5,5,3,3,1,1,1)

(Wodify's wording not mine)

TnG

Metcon:10min

  • Form: Metcon (Weight)

EMOM:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

  • Con: Metcon (Weight)

EMOM:
3 Deadlifts (115/80 -- 155/105)
2 Hang Power Cleans
1 Push Jerk

  • Int: Metcon (Weight)

EMOM:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

80% of your 3RM P. Clean Unless it's less than 155/105 then do Consistency