Oct-15
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 – 1-2 cycles (or choice trunk stiffness)
C. CNS Primer
-Medball Scoop Throw – 2 x 5-6; rest as needed
-Medball Overhead Slam – 2 x 5-6; rest as needed
+
A. Snatch Balance – build to tough triple; rest as needed (from the rack)
245# – getting a little more comfy
B. Snatch Pull- 4 x 3-4; rest as neeeded (build to heaviest possible for the day while maintaining speed)
265# – feels good
Video:https://youtu.be/L3UuFde6wJk
C1. Double KB OH Walking Lunge – 3 x 16 alt steps; rest as needed (build to heavy complex for the day)
Up to 54# KBS
C2. Strict Muscle-up – 3 x 7 accumulated AFAP; rest as needed
Always unbroken
D. BFR DB 2-arm Box Step-up – 3 x AMRAP-2 ea leg; rest as needed (45# / 24″“, complete ALL reps on one leg before switching)
*BFR wrapped @ 5-6/10 tension
+-12 reps each time
PM
Base Support:
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
30 minutes C2 + 30 minutes run on road
Oct-16
AM
Prep
A. Trunk Stiffness: 2 cycles McGill’s Big-3
B. Glute Activation: 2 cycles (10 Steps Miniband lateral glute march + 10 Miniband Side-lying Clamshells + 10 Miniband Glute-bridge)
C. Scap Activation: 1 cycle through theraband shoulder routine:
+
A. Jerk Dip x2 + Jerk Drive x2 – build to heavy complex for the day; rest as needed
Up to 335#
B. Yoke Split Jerk Recovery – buld to mod-heavy complex for the day; rest as needed
Up to 305# – maybe more in the tank,
Video:
+
For time:
100ft Sled Drag
100ft Sandbag Bearhug Carry
100ft Farmers Carry
25cals AB
100ft Farmesrs Carry
100ft Sandbag Bearhug Carry
100ft Sled Drag
*all of these should be *heavy* but able to complete first 100ft UB
5:21 I think – didnt run, just grinded through
PM
RC – 10 for time
*Travis 0:56 / Cedric 1:02 / Josh 1:09 / Kyle B 1:22
Done in 1:04 – man I could have gotten at least cedric, fucked up footwork on the 9th ropeclimb and lost a few seconds.
+
0:00-10:00
18-14-10 – Alt DB Snatch @ 75#
9-7-5 – Rings MU
4:31 – thought I can go TNG and UB and burned.. was on track until last round and went down to 2-1-1-1 on MU
…
10:00-20:00
WB @ 30#
Heavy Double-unders
Here also paid the price of my crash. 5:02 – WBS were brutal to sustain „shoulderwhise“ but effort was there haha
Oct-17
AM
Primer
A1. DB 2-arm Jump Squat – 3 x 5-6 @ 35#; rest as needed(stay above parallel)
A2. Max Height Wallball – 3 x 3-4 @ 20#; rest as needed
+
A. Power Snatch / Squat Snatch – EMOM build to moderate single for the day (your choice of lift)
Squatsnatch – powersnatch is better.
205# – happy to work all parts of the snatch, its really my biggest wish trainingwhise to snatch well. I feel like 175-205# is a good range o still focus on quality movement
B. Power Clean – EMOM build to moderate double for the day
245# – powercleans feel great techniquewhise
C. HB Back Squat – Build to heavy 5 for the day; rest as needed
365# without belt + 3×3 @90%
D. HB Back Squat –> follow drop set notes below
(a) if heavy 5 is heavier than last week –> 3 x 3 @ 90% of „“A““
(b) if heavy 5 is equal to last week –> 3 x 10-12 @ 135# w/ BFR @ 6/10 tension
(c) if heavy 5 is less than last week –> move on to „“D““
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
Live Comp Erg Support
3 Sets @ strong-aerobic pace
400m AAR
500m Ski
1k C2 Bike
Rest 3-4min b/t sets
That was tougher than what I thought. Legs were pretty empty already. 400m a little slower at 1:50 – ski at 1:51 and C2 Bike at 1:46/1000m
Effort was there but I was just a bit fatiqued from AM.
Oct-18
Flip Turn Progression
Accumulate 10 flip turns from mid-pool
+
GOLF
2 Sets:
3 x 50 / 1:1 work to rest
*keep track of scores week-to-week to monitor progress
*GOLF – https://www.youtube.com/watch?v=YRLLwzDwGPM
+
Shoulder Rotation
2 Rounds
2 x 75 / rest = work (use snorkel if you have one)
-50 Catapult Drill
-25 Straight-arm Freestyle (straight arm RECOVERY over the water, not under the water!)
1 x 100 / rest as needed – Freestyle @ cruise pace w/ focus on open shoulder position & rotation
2 x 50 / rest as needed – Backstroke @ easy recovery pace w/ focus on open shoulder position & rotation
+
Cool-down
8 x 25 / rest as needed – „GUESS TIME“
*before you begin choose a target 25 time (should be a relatively easy target) try to get as close as possible to that time
I like the swim sessions, really getting betting by just getting some exposure in!
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