Friday 4/11/14

Catalyst Athletics Olympic Lifting Warm-up

A1. db walking lunges 12 steps heavier; 4 sets; rest 30 sec
A2. amrap dips; 4 sets; rest 30 sec
A3. Single Leg Romanian Deadlift x 6-10 reps each leg
A4. TGU 3 per arm; 4 sets; rest 2 min
For time: men 95lb/men 55yo & women 65lbs/women 55yo 45lbs
20 Push Press
200 Meter Run
15 Push Press
400 Meter Run
10 Push Press
600 Meter Run

A. FS build to a 1rm
B. DU amrap set unbroken 3 attemts 2min rest btw attempts
C. 3min amrap T2B in unbroken sets of 3 only
rest as needed
D. 1 amrap set unbroken wall balls 20/14# 10/9′ target

– testing
– FS build to a true absolute max
– record best set of DU
– record total reps of T2B (must come off bar every 3 reps)
– no pause in WB


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