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Weekly Workouts 8/6 – 8/12

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Monday 8/7

Warm up – 2-3 Sets of:

10+10 Abducted Leg Rocks

25’ of a Samson lunge

5+5 Lateral Box Step up

5+5 Eccentric Ankle Dorsiflexion

Part 1:

2×25 Goblet Squat @ 80-85% of Test Bell or DB.

We will revisit the 25RM Goblet Squat test next week.

Part 2:

8 Min AMRAP of:

20 Toes 2 Bar

20 Deadlift @225/155

10+10 1-arm KB Shoulder to OH @ 53/35

If you are competing in the catalyst games, you may want to do this workout with a partner to see how the workout goes! This workout can also be done solo.

Tuesday 8/8

Warm up – 2 sets of:

20 Total Lateral Band Step overs

10 Paused KB/DB squat press outs

5 Squat Jumps

5+5 1-arm KB squat @ light

Part 1:

Coach-Lead Barbell warm up

Part 2:

20 Minutes, working to a heavy Clean single

Part 3:

4 Rounds of:

20 Double Unders

8 Sumo Deadlift @ 135/95

:20 sec Rack hold w/ 80% of 1RM Clean

Wednesday 8/9

Warm up:

150m Straight Leg Row

3×8 KB Deadlift

3×5+5 Lateral Step up

20 Groiners

150m Straight Leg Row

Part 1:

Assessment

3 Rounds of:

250m Row

10 KB Swing

10 Burpees

10 KB Swing

10 Burpees

10 KB Swing

Rest 12 Minutes

Part 2:

2-3 Rounds of:

10 Eccentric Knee Flexion

1:00 Hamstring Nerve Floss

Thursday 8/10

Warm up:

Accumulate 2:00 of Hang time on bar or rings

3×5+5 Bottoms up KB Press

3×25’ Crab Walk

3×6-8 Tempo Push up

Part 1:

Assessment

Max Reps Strict Pull ups

Part 2:

Assessment

Max Reps Strict Dips

Part 3:

21 Min EMOM

Min 1: 100’+100’ 1-Arm Farmer Carry @ moderate weight

Min 2: 20 sec Sprint on Assault Bike

Min 3: 6-8 Parallete Pass through

Friday 8/11 

Warm up – 2 Sets of:

:30-:45 sec Supinated hang

10-12 Crossover Cable Row

10-12 Crossover Cable Reverse Fly

Tri-Planar Lunge

8+8 Lateral Step up

Part 1:

5 sets of:

5 DB Bent Over Row

8 +8 Elevated Split Squat

Think about using the same weight DBs as last week for the split squat. Switching to DB rows, due to the barbells being transported to RIT for CG. Maintain the :03 sec tempo for the eccentric phase of both movements!

Part 2:

3 sets of:

5+5 Archer Push up

8-10 DB overhead Tricep extension

Part 3:

21-15-9

DB Thruster @ 30-35lb/20-25lb

Abmat Sit up

Saturday 8/12

CATALYST GAMES – GYM CLOSED

COME SUPPORT CFBT AT THE 2017 CATALYST GAMES!!!

#catalystgames2017