Here is todays workout from www.cathletics.com
Muscle snatch - heavy single (Work up to a heavy single, at least 5-7 sets between 1-3 reps till you get to your heavy single. I will go over the finer points of this today.
Power clean + push jerk - 75% (of power clean) x 2 x 3
3 rounds for time of:
10 Squat Clean + lunge each leg while in the rack - 50% BW (do a squat clean, stand up, then lunge left, and lunge right, thats one)
20 kipping pull-ups
Make sure you guys are doing all the exercises correctly. If you are working out at 1130 again, I can go over a few things before I have to leave for an appointment. Post loads and times to comments as always. Have a great day!
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Strength/METCON hybrid workout:
For time:
12 135# Thrusters
30 Wall ball (20# ball)
9 Hand stand pushups (full range of motion)
9 135# Thrusters
40 Wall ball
6 Hand stand pushups
6 135# Thrusters
50 Wall ball
3 Hand stand pushups
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2 comments:
Muscle snatches - worked up with 3 sets of 5 at 95/100/105, then did my heavy single at 110.
Power Clean and Push Jerk x 2 x 3
First set 155 second set 175
3 rounds for time of:
10 squat cleans + lunge left and right with 50% BW (95#)
20 kipping pullups
Time was 11:35
Sweated buckets and used tons of muscle today. Great workout.
Muscle snatches
Heavy single was 105
Power Clean and Push Jerk 2x3
First set 105 Second set 115
Mini WOD- 7:08
Great workout today, the WOD wore me out, looks simple but my legs were on fire around the middle of the second round!
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