DAY 1 (ideally done after a rest day)
Soft Tissue Work 7- 10mins; work on areas that YOU need to mobilise
Warm Up from board
A1. CG Bench Press; 2wu’s +4×8; rest 60s
(heavier than last week; controlled 3s decent; scapula control)
A2. Power Snatch; 2wu’s +4×3; rest 90s
(Heavier than last week but perfect; focus on tech; dump btw each rep)
B1. Pulldowns; 1wu +3×8; rest 60s
(heavier than last week but perfect; focus on scap retraction not arm pull)
B2. Bulgarian Split Squats; 3x8e/s; rest 60s
(Add weight; start on your less competent leg)
C1. Back Extension; 3×16-20; rest 60s (done slow to moderate)
C2. GHD Sit Up; 3×15; rest 60s (done slow to moderate)
D. Run 7mins @75%
(focus technique, breathing and efficiency)
DAY 2 (ideally done after rest day)
Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today
Warm Up from board
A1. Back Squat; 2wu’s +4×8; rest 90s
(For warm up sets sit in SUPER bottom position for 5sec for first 3-5reps; heavier than last week; controlled 3s decent; focus on upright position and SUPER depth)
A2. DB Strict Press; 2wu’s +4×8; rest 90s
(moderate but perfect; have db’s touch should tips if poss; pull scapula into back but no lean back)
B. Stiff-legged Deadlifts; 2wu +3×5; rest 180s
(moderate, not heavy but perfect; no rounding at all; focus on glute, ham stretch and squeeze; use approx. 60-75% of weight from last weeks Deadlifts)
Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=86
C. Wall facing Handstands 3-5 sets; hold for 15-30s; rest 90-120s
(walk up with wallwalk; at top toes touching wall only; focus on hollow; be prepared to roll out)
D. Airdyne; 20sec @95-97%; Walk/Rest 3:30 x3 sets (drive power through the legs)
DAY 3 (ideally done after rest day)
Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today
Warm Up from board
A. Back Squat; 2wu’s +5×4 @70%RM; rest 120s
(For warm up sets sit in SUPER bottom position for 5sec for first 3-5reps; controlled 3s decent; focus on upright position and SUPER depth)
B. All done at moderate / consistent effort / start slow and steady and build
AMRAP in 12mins @80%
2 Push Ups (HSPU if you can; although must be unbroken)
4 Ring Rows (strict muscle up with NO DIP if you can)
12 Swings @12-24kg (choose a weight were you can go unbroken)
40 Singles alternating landing foot
-rest 5-7mins-
AMRAP in 10mins @84%
Row 225m/185m
12 KB Push Press @8-16kg (2 kb’s; if not kb’s left use db’s; choose a weight where you can go unbroken)
-rest 5-7mins-
AMRAP in 8mins @ 88%
10 Ballslam 9/15kg (must be unbroken)
10 Burpees (must be unbroken)
Don’t forget to post times to the blog so I can see how you are going and adapt program to suit your needs.
Follow Us!