Thursday March 31

Recovery/Make-Up Day

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Wednesday March 30

Catalyst Warm-Up, aka dynamic stretching
A. Spend 10 min working on shoulder/overhead mobility
B. Spend 10 min working on Turkish get-ups
C. Press – 3, 3, 3+
D. 12 min AMRAP: 6 powercleans (125/85) + 12 push-ups (hand release @ bottom) + 15 BJs (24″/20″)

Tuesday March 29

A. Catalyst warm-up – lots of dynamic stretching. Mobilize your problem spots!
B. Spend 10 min working clean technique.
C. 5 rounds for time of: 7 HPC + 7 CTB PU + row 300 m at a comfortable pace. If you pace appropriately, you should get to your first clean of the next round within 10 seconds.

Monday March 28

A1. Back Squat – 5, 5, 5+ rest 1 min
A2. TTB – 3 x 15 rest 3 min
B. For time: 4 rounds of 10 HSPU, 15 KB swings (70/53), & 20 OH lunge @ 45/35 lb

Saturday March 26

Option 1
A. Spend 15 minutes working on your snatch, especially weak points. Then hit a PR.
B. 5 max hold L-sits, one starting every 2 min
C. 10 min walking handstand practice
D. For time: 2K row.

Option 2
CF Games Open Sectionals Qualifier week 1: 10 min amrap of 30 DU + 15 powersnatch @ 75/55

Fight Gone Bad! Fiance Face-Off

Friday March 25

A1. Bench press – 5, 5, 5+ (follow each set immediately with A2)
A2. 3 x 5 tough ring rows, feet elevated, rest 3 min
B. 5 sets, max effort, followed by 2 min rest: 3 powerclean/jerk + 10 burpees + 40 yard sprint. Active rest walk back.
C. Shoulder prehab – 3 x 8-10 DB external rotation per arm

"I'm diggin this old school lifting"

Wednesday March 23

6 sets
A1. Bulgarian split squat, 3 x 8-10 reps/leg @ 30X1 tempo, weight appropriately. Rest 1 min.
A2. Max HSPU for sets 1, 3, and 5; max pull-ups for sets 2, 4, 6. Rest 2 min
B. For time: 2 rounds of 500m row + 100 DU

Competition season is here!

Tuesday March 22

A1. Deadlift – 5, 5, 5+
A2. TTB 3 x 15, work on kip speed and technique! Rest 3 min after A2
B. For time: 30, 20, 10 reps of KB swings, GHSU, jumplunges, and double-unders (x2)

Andy and Cari put their new climbing socks to work