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Tag: catalystathletics

May 23, 2016 JP Bolwahnn WOD

Monday, May 23, 2016

  1. Snatch
    1. (70 x 2)2
    2. 80 x 2
    3. (90 x 1)5
  2. Snatch Pull
    1. (100 x 2)5
  3. Power Clean
    1. 70 x 3
    2. (80 x 2)3
  4. Clean Pull Below Knee
    1. (80 x 3)5
  5. Back Squat
    1. 65 x 4
    2. (75 x 3)3
October 14, 2015October 12, 2015 JP Bolwahnn WOD

Thursday, October 15, 2015

  1. Muscle Snatch above the Knee
    1. 5 x 2
  2. Hang Snatch
    1. 75% x 1 x 8
  3. Power Clean + Push Jerk
    1. 75% x (1+1) x 8
  4. Clean Pull
    1. 80% x 2
    2. 85% x 2
    3. 90% x 2
  5. Ring Rows with Feet on Box
    1. 3 x 10
  6. Weighted Push ups
    1. 3 x 10
October 13, 2015October 12, 2015 JP Bolwahnn WOD

Wednesday, October 14, 2015

  1. Clean and Jerk
    1. Heavy Single
    2. 80%(HS) x 1 x 3
  2. Snatch
    1. Heavy Single
    2. 80% x 1 x 3
  3. Pause Back Squat
    1. 75% x 3 x 3

Workout courtesy of Catalystathletics.com

October 12, 2015October 12, 2015 JP Bolwahnn WOD

Tuesday, October 13, 2015

  1. Muscle Snatch Above the Knee
    1. 5 x 2 (Slightly heavier than last week)
  2. Hang Snatch
    1. 75% x 1 x 8
  3. Power Clean + Push Jerk
    1. 75% x 1 x 8
  4. Back Extensions
    1. 3 x 10
  5. Partner Leg Lifts
    1. 3 x 10
October 12, 2015 JP Bolwahnn WOD

Monday, October 12, 2015

  1. Snatch
    1. Heavy Single
    2. 80%(HS) x 1 x 3
  2. Clean and Jerk
    1. Heavy Single
    2. 80%(HS) x 1 x 3
  3. Front Squat
    1. Heavy Single
    2. 85% x 2 x 2

This workout is courtesy of CatalystAthletics.com

October 9, 2015September 27, 2015 JP Bolwahnn WOD

Saturday, October 10, 2015

  1. Snatch
    1. Heavy Single
    2. 75%(HS) x 1 x 5
  2. Clean and Jerk
    1. Heavy Single
    2. 75%(HS) x (1+1) x 5
  3. Front Squat
    1. Heavy Single
    2. 85%(HS) x 2 x 2

Lift like a champion today!

October 8, 2015September 27, 2015 JP Bolwahnn WOD

Friday, October 9, 2015

Rest Day

October 7, 2015September 27, 2015 JP Bolwahnn WOD

Thursday, October 8, 2015

  1. Snatch Balance no dip
    1. 4 x 3 (light weight)
  2. Hang Snatch
    1. 75% x 1 x 10
  3. Power Clean + Power Jerk
    1. 75% x (1+1) x 10
  4. Clean Pull
    1. 90% x 2 x 3
  5. 3 Rounds of:
    1.  12 DB/KB Push Press
    2. 12 Pull ups

 

October 6, 2015September 27, 2015 JP Bolwahnn WOD

Wednesday, October 7, 2015

  1. Clean and Jerk
    1. Heavy Single
    2. 75%(HS) x (1+1) x 5
  2. Snatch
    1. Heavy Single
    2. 75%(HS) x 1 x 5
  3. Pause Back Squat
    1. 70% x 3
    2. 75% x 3 x 2

 

October 5, 2015September 27, 2015 JP Bolwahnn WOD

Tuesday, October 6, 2015

  1. Muscle Snatch above the Knee
    1. 4 x 3 (medium weight)
  2. Hang Snatch
    1. 75% x 1 x 10
  3. Power Clean + Power Jerk
    1. 75% x (1+1) x 10
  4. Snatch High Pull
    1. 90% x 2 x 3
  5. 3 rounds of:
    1. 15 KB swings
    2. 10 sit-ups

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