Aug-29

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 Clean & Jerk Prep – 3 sets x (3 Hang Power Clean + 3 Shoulder Press + 3 Split Jerk)
+
A. Hover Power Clean, no feet – 3 x 3; rest as needed (building from 185# by feel, this is a primer for the clean clusters)
B. Clean & Jerk – 4 x 5 singles; rest 15sec b/t singles + 2min b/t sets (185-205-225-245# by set, based on feel)

Done weights as prescribed. Was pretty tough at 245# Clean is EASY but jerk gets a bit worse technique whise when fatiqued.
+
EMOM for 10min
Odd – 5,4,3,2,1 Deadlift building to mod-heavy single for the day (goal is to keep exposure here)
Even – 10 Strict HSPU

This was great. Was pretty tired from C&J and pulled a solid 445# for single.

+
C1. DB 2-arm Box Step-up – 4 x 12 alt reps; rest 30sec (building from 50# to heavy for the day)
C2. K.HSPU – 4 x 15 UB; rest 2min active on choice erg 

Up to 70# – hspu easy

PM
15min Self-directed Aerobic Prep
5min Breathing Prep (diaphragm release / power-lung primer)
+
EMOM for 30min
Min-1 – 30sec C2 Bike
Min-2 – 30sec AAR
Min-3 – 30sec Row
*establish CAL’s target on the first round and try to maintain

Did Assaultbike instead of C2. Wasnt available.

Not 100% sure about cals.

But did:

12 cals on bike (600 watts)

12 cals on runner

1:38/500m on rower

+
15min Choice Cyclical @ easy recovery pace

Feeling great!