Wednesday 5-10-17

Coach's thoughts on today:
This workout is quick so go hard. However, if your O-lifts are dodgy slow down a little on those SDHPs and really focus on connecting the movement through the whole range. Nothing herkey-jerkey. Nothing out of sequence.
And stretch.

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

Metcon:6min

  • Form: Metcon (AMRAP - Rounds and Reps)

10 Push Press
10 Sumo Deadlift High Pull

  • Con: Metcon (AMRAP - Rounds and Reps)

10 Push Press (75/55)
10 Sumo Deadlift High Pull (75/55)

  • Int: Metcon (AMRAP - Rounds and Reps)

10 Push Press (115/85)
10 Power Snatch (115/85)

Bendy:26min