Friday 4-28-17

Coach's thoughts on the day:
As far as benchmarks go Lynne is often overlooked. If you truly max out rep both of these movements the upper body will be pretty done. Where this get's tricky is if these weights are borderline too heavy. If you can only bench your bodyweight for a set of 5 fresh, you probably ought to scale this for best effect. If your strength allows it strict pull-ups is also a great way to do this workout but again, a kind of minimum reps capable should be considered.


  • Catalyst Warmup

~ 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


  • Lynne (AMRAP - Reps)

5 Rounds for Max Reps of: 
Bodyweight Bench Press  

woman can count 75% BW and up as Rxd -- scale as needed