Monday – May 06, 2019

Monday – May 06, 2019

Cycle 2 Week 1

Fit 1:

A.  Hang Snatch Pull (3-5 reps) X 2, rest 1 min

DEMO:  https://www.catalystathletics.com/exercise/396/Hang-Snatch-Pull/

B.  Back Squat (8-10 reps) X 3, rest 2 min

C2.  Pull Ups (use toe assistance as scale) (M 6-8 F 3-5 reps) X 2, rest 30 sec

C3.  Side Plank leg lifts (15 each side) X 2, rest 30 sec

D.  1 min AB @sustainable aerobic pace (should be at same wattage/cal at the end of each round, but try to get 10-20 watt average increase from last week if you are feeling well)

      30 sec of Russian KBS (at sustainable aerobic pace)

      Rest 30 sec

       X 2

      THEN

      Rest 30 Sec

      400m run (at sustainable aerobic pace)

      X 2

      Rest 30 sec

Fit 2:

A.  Hang Snatch Pull (3-5 reps) X 2, rest 1 min

DEMO:  https://www.catalystathletics.com/exercise/396/Hang-Snatch-Pull/

B.  Back Squat (6-8 reps) X 3, rest 2 min

C.  5 min EMOM

      10 X Russian Dips (scaled) or 5-8 Russian Dips Rx

      DEMO:  https://www.youtube.com/watch?v=UJzOBa_ZMQ0

      5 X Self Spot Muscle Ups 

      DEMO:  https://www.youtube.com/watch?v=WPycozkT4G4

D.  1 min AB @sustainable aerobic pace (should be at same wattage/cal at the end of each round, but try to get 10-20 watt average increase from last week if you are feeling well)

      30 sec of Russian KBS (at sustainable aerobic pace)

      Rest 30 sec

       X 2

      THEN

      Rest 30 Sec

      400m run (at sustainable aerobic pace)

      X 2

      Rest 30 sec

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