Monday – May 20, 2019

Monday – May 20, 2019

Fit 1:
A. Hang Power Snatch + OHS (1-3 reps) X 2, rest 2 min
DEMO: https://www.catalystathletics.com/exercise/62/Hang-Power-Snatch/

B. Back Squat (8-10 reps) X 4, rest 2 min

C1. Cuban Press (8-10 reps) X 3, rest 30 sec
DEMO: https://www.youtube.com/watch?v=XpcOM9Np9LQ
C2. KB weighted Deadbug (8-10 Reps each leg) X 3, rest 30 sec
DEMO: https://www.youtube.com/watch?v=pXcG0IH2Nkg
Be Careful NOT to drop weight on your face

D. 1:30 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)
X 1
THEN
Rest 30 Sec
400m run (at sustainable aerobic pace)
X 2
Rest 30 sec
THEN
1:30 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)
X 1

Fit 2:
A. Hang Power Snatch + OHS (1-3 reps) X 2, rest 2 min
DEMO: https://www.catalystathletics.com/exercise/62/Hang-Power-Snatch/

B. Back Squat (6-8 reps) X 4, rest 2 min

C1. Muscle Up Negatives (4 reps) X 3, rest 30 sec
DEMO: https://www.youtube.com/watch?v=Fij4dGVfeoI
C2. Snap to Hollow (4-6 reps) X 3, rest 1 min
DEMO: https://www.youtube.com/watch?v=QkXA7bjbaPc

D. 1:30 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)
X 1
THEN
Rest 30 Sec
400m run (at sustainable aerobic pace)
X 2
Rest 30 sec
THEN
1:30 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)
X 1

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