AM
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 Shoudler 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)
B1. TnG Power Clean & Jerk – 4 x 5-7; rest as needed (135-155# by feel)
B2. Squat Clean & Jerk – 4 x 3 singles; rest as needed (225-245# by feel)
Getting better here! Cleans as always really easy. Jerks challenging!
+
10-8-6-4-2 — FOR QUALITY
Bench Press @ 135#
TTB
DB 2-arm Box Step-overs @ 24″“ / 50#
Thought its 175# on bench. Still was pretty easy! Didnt use a clock but flowed through.
PM
15min Self-directed Aerobic Prep
5min Breathing Prep (diaphragm release / power-lung primer)
+
3 Sets @ strong-aerobic pace
1k Row
100 Double-unders
20 Erg-facing Burpees
Rest 3min
Always 1:49/500m pace – dubs unbroken, burpees pretty painfull. Think I finished each intervall close to 6 minutes!
+
15min Choice Cyclical @ easy recovery pace
