June 27th, 2016

*This week will serve as a transition into our next cycle, which will focus heavily on strength and weightlifting development. Please be sure to watch the videos from Catalyst that accompany the Snatch portions for today.  Take this week to rest up any issues you may be having, and be ready to step up the intensity in the coming weeks.

EMOM x 12:
Minute 1: 2-5 Muscle-Ups
Minute 2: 20 Perfect Hollow Rocks
Minute 3: 40 Double Unders

A. Five sets of:
Snatch High Pull + Hang Snatch (from below the knee) + Snatch @60-70% of 1-RM
Rest as needed

B. Four sets of:
Snatch Pull w/ controlled eccentric (3-second lowering) x 4 reps @80% of 1-RM Snatch
*Focus on keeping the bar tight to the body, and keeping your weight back throughout

C. Four sets of:
Back Squat x 4 reps @70% (3-second pause on first rep)
Rest 2 minutes

7-10 Chest-to-Bar Pull-ups
7-10 Ring Push-ups
300 Meter Row
Rest 90 seconds
x 6 sets
*Goal is unbroken sets here

Cool down
Face Pulls x 10 x 3
Unweighted Lateral Step Ups x 8/side x 3



  1. EMOM done with 4-5 ring pull ups
    A. 73/78/83/83/88
    B. 98
    C. 190 …this was hard
    D. Each round 2:15-2:20 with 7 pullups, only came off the bar in the last round, 10 push ups.
    E. Done

    Was a bit lonely in the gym tonight!



  2. A. EMOM done with 5 MU
    B. 135-150
    C. 175
    D. 265
    E. Done -b-fly pull ups felt good. UB ranged from 7-10. Did 10 RPU each time. Rows felt solid.
    Cool down done.

    — felt ok after competing yesterday. Glad to be back at it. Really felt some progress with gymnastics. Confidence is starting to build!

    Liked by 1 person


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