AM
Prep
A. Full Catalyst Athletics Standard Warm-up
*https://www.catalystathletics.com/video/74/Catalyst-Athletics-Standard-Warm-up/
B. Loaded McGill Big-3 – 3 cycles
C. Empty BB Snatch Prep-1 – 3 sets x (3 Bnk Snatch Press + 3 OHS + 3 Snatch Balance)
+
A. Flat Footed Pause Snatch Pull – 3 x 3; rest as needed (building from 185# based on feel, this is a primer for the snatch clusters)
B. Snatch – 3×3 + 3×2 + 3×1; rest 2min b/t sets (3’s @ 165, 2’s @ 185#, 1’s @ 205-225#)
Done like prescribed. Very heavy but able to hit all weights.
C. Overhead Squat – build to heavy double from the rack (starting w/ where you left off on „“B““
Built to 255# – pretty tired shoulders after the snatches. Normally my OHS is good
D. BB Hip Thrust – 3 x 10; rest as needed (225# across)
Done
PM
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
*every 5min perform a mod-heavy 50-100ft Strongman Movement (carry / drag / push)
*during the strongman TUT, focus on trunk tension
5 min Ski/Row/Bike
100ft carry yoke/sled/farmerscarry
