Sept-8

AM BFR Primer: (wrap 6-7/10 tension) Sled Push – 3 x to failure @ mod-heavy load; rest to recovery b/t…

Sept-7

AM AM (Mixed Cardiac Development) 15min Aerobic Prep (gradual build-up, mixing ergs + flow) 5min Breathing Prep (psoas realease, deep…

Sept-6

Swim / Rest (your choice) Flip Turn Progression Accumulate 5 Wall push -> glide -> flips Accumulate 5 Jump ->…

Sept-5

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 &…

Sept-4

AM Comp Prep Style Swarm-up ~20min + For time @ 90% comp effort 21-15-9 DB Thruster @ 50# CTB Pull-ups…

Sept-3

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 Snatch Prep-1…

Sept-2

Dryland warm-up -Standing Hip Joint Rotations -Standing Shoulder Joint Rotations -Leg Swings (progressing speed) -Shoulder Circles (progressing speed) -Straddle Torso…

Sept-1

AM BFR Primer: (wrap 6-7/10 tension) Sled Push – 3 x to failure @ mod-heavy load; rest to recovery b/t…

Aug-31

AM Comp Prep Style Warm-up ~20min + 13min Cap: 90 WB @ 30# 60cals Ski 30 MU *Elite males  =…