GROUP WARMUP
2 sets -
5 T-Spine Opener
5 Overhead plate stretch
:20 frog stretch
5 Goblet squats
McGill big 3
+ trainer led barbell warm up
BARBELL WORK
Every 2:00 on for 8 minutes
1 Snatch high pull + 2 hang power snatch below knee @50-70% www.catalystathletics.com/exercise/99/Snatch-High-Pull/
Rest 2:00
Every 2:00 on for 8 minutes
1 Clean high pull + 2 hang power clean below knee @50-70% www.catalystathletics.com/exercise/100/Clean-High-Pull/
PRESSING, PULLING & GYMNASTIC WORK
Circuit 1:
3 sets -
8 Low seated kettlebell press
5 Dumbbell dual bent row
Circuit 2:
3 sets -
4 Alternating single leg strict toes toe bar www.youtube.com/watch?v=OoiDcsmc9L0
2 High amplitude toes to bar
6 Alternating single leg V-ups www.youtube.com/watch?v=8WaDzRANv94
8 Seated leg tucks www.youtube.com/watch?v=D1fdk5KWZU
Mindset Monday - Slow and Controlled
This Monday, I'm asking for focus on all the accessory work we do, i.e. the bodybuilding, skill work, and midline. We see many people moving quickly through these movements or "doing it to get it done." We say "If you can do it slow, you can do it fast."
These movements are meant to be done at a smooth tempo. It will require you to activate the correct muscles, strive for balance, and make it look good. You'll gain more muscle development this way and you will also get stronger and be able to progress faster in skills.
This part of the workout is never for time, so take your time!
