WOD – 1-10-17

Tuesday
Bench press – 70% 5 x 5 #185 for 3 sets and #190 on the last 2 sets
Strict Pullups – 4 x Max Reps 4,3,2,3
—————————————-
Kettlebell swings – #53 5 x 20
Tabata Abs x 2 (8:00) – Ab Mats, Hollow Rocks, Scissor Kicks, Plate twists
GHD Back Extensions 4 x 10
2500m Row for time 10:26

WOD – 1-3-17

Masters Catalyst program

Tuesday
Bench press – 70% 5 x 5 #185
Strict Pullups – 4 x Max Reps 4,3,2,2
—————————————-
Kettlebell swings – #53 5 x 20
Tabata Abs x 2 (8:00) – Ab Mats, Hollow Rocks, Scissor Kicks, Plate twists
GHD Back Extensions 4 x 10
2500m Row for time 10:58

WOD – 1-2-17

Catalyst Based Masters Weightlifting 6 week cycle

Full program can be found here.

Starting numbers:

Snatch 150
Clean and Jerk 215
Back Squat 335
Bench Press 235
Deadlift 420
Front Squat 275

Week 1, Day 1
Snatch – 70% x 2 x 2, 75% x 3 x 2 #105 #115
Snatch Pull – 80% x 5 x 3 #120
Front Squat – 70% x 3 x 3 #195
Dumbell curls 4×8 #45
Kettle bell bar twists 3×1 #35

WOD – 11-8-16

Strength
Set 1: 4 full cleans + 1 Jerk 60% #135
Set 2: 4 full cleans + 1 Jerk 70% #155
Set 3: 2 full cleans + 1 Jerk 75% #175
Set 4: 2 full cleans + 1 Jerk 80% #185
Sets 5-7: 2 full cleans + 1 Jerk 85% #205

Metcon
Chief
3 min work 1 min rest x5
3 power cleans 135/95
6 push-ups
9 airsquats
-score is total rounds for all 5 rounds
-start where you left off

21 rounds 8 reps
4,4,4,4,5+8