WOD

Sunday, November 17, 2019

3 Sets
2 / TGU
12 Ring Rows
20 Pillar to Press UP

4 Rounds
500m Row
20 Slam Balls
Rest

Saturday, November 16, 2019

Partner WOD
AMRAP in 20
9 Pull Ups
9 Burpees
12 American KB Swings
12 DB H. P. Clean
24 DUs

Friday, November 15, 2019

1 Snatch Pull + 2 Snatch off Blocks

Snatch Segment Deadlift

3 Rounds 
Wall Sit 
Walking Lunge 
Wall Sit 
Jump Squat 

Thursday, November 14, 2019

3 Rounds, not for time:
3 Wall Walks
6 SL Squats

4 Rounds, on the 2 minutes
1) 20 Box Jumps
2) Laps Mixed Rack Carry
3) 20 Push Ups

Wednesday, November 13, 2019

3 Push Press + 1 Jerk
6 Sets

AMRAP in 4
6 Pull Ups
8 Push Press

AMRAP in 4
6 Front Squat
8 RKB Swings

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The jerk dip is a tricky motion for a lot of athletes because most of us are so accustomed to relying on the hips for athletic movement, and the jerk is essentially all knees. The dip arguably influences the jerk more than any other element. . When standing in the drive position, imagine a vertical line running approximately through the bar, hip and ankle. . The goal is to keep these three points in that line throughout the dip and drive. This maintains the balance of the system over the foot and ensures the bar trajectory is up and slightly back. . The only way this is possible is by performing the dip by bending only at the knees—sitting the hips back will redirect the drive of the bar forward and move the body backward as you push under. . Don’t confuse this as meaning that the pelvis should roll under or the hips slide forward. The spine should be neutral and the pelvis should maintain its orientation. Lock this trunk position in with pressurization and active muscular tension. . Balance near the back off the foot while maintaining full foot contact with the floor—don’t shift so far back that the toes lift off the floor. . Widening the stance and turning the feet out more to move the knees out more can make maintaining this vertical position easier, especially if you have longer legs and a deeper dip. Just don’t turn out so much that your area of balance is excessively reduced. . Practice the proper motion and balance with pause jerks and jerk dip squats. . Tag a friend who’s convinced they’re going to be the one who can make sitting back in the dip work. . Videos by @hookgrip and @atginsta . #jerk #dip #weightlifting #catalystathletics #garagemind #loudmindquietmouth #gregeverett #usaw #iwf #teamWAG #puori #earthfedmuscle @earthfedmuscle @puorilife ___________________________________________________ Visit catalystathletics.com for the biggest collection of free weightlifting articles, videos, exercise demos and more.

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Tuesday, November 12, 2019

Clean Pull + Clean off Blocks
5 x

Clean Segment Deadlift
5 x 3

Sunday, November 10, 2019

2 Push Press + 1 Push Jerk

Team WOD
AMRAP in 7
8 DB Power Snatch
Suicide Run

rest

AMRAP in 7
8 DB Reverse Lunge
20 DU’s

Reminder we are closed on Remembrance Day.

Saturday, November 9, 2019

5 Rounds, 1 min at each station:
Power Clean
Burpee Box Jump Over
Med Ball Figure 8 Run
Rest

Friday, November 8, 2019

20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Thursday, November 7, 2019

6 Rounds, 2:00
10 KB Goblet Squat
15 RKB Swing
Max Cal Row
Rest

Tuesday & Thursday 1PM – sign in for class before 10AM.