Sunday, December 8, 2019

Push Press
5 x 5

AMRAP in 12
20 Alternating KB Row
Lap Rack Carry
60 DU’s

Saturday, December 7, 2019

(17.1) For Time:

10 Alternating DB Power Snatch 50/35
15 Burpee Box Jump Overs
20 DB Snatch
30 DB Snatch
40 DB Snatch
50 DB Snatch
*20 Minute Time Cap
*Can complete in partners with one person working at a time.

Friday, December 6, 2019

Segment Clean
10 x 3

Back Squat
3 x 1

GHD Hip Extension
3 x 20

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I get asked a lot about improving wrist flexibility—in most cases the wrists are fine and it’s instead an issue of shoulder mobility or just incorrect positions. But just in case, here’s my take on improving wrist flexibility. First, before you do any wrist stretches, shake out your hand and wrist well, then grab your hand and pull it straight out from your forearm to decompress all the carpals. This will help you actually stretch instead of just jamming all those small bones together. Some of you may also find you get a jamming sensation near the outside of your wrist. Grab your wrist with your middle finger right over that bony protrusion and squeeze a few times to get the end of the ulna moving a little. The wrist and finger flexors are going to be tight in weightlifters, so this is where you’re going to spend most of your time. Push the fingers back first to get both the finger and wrist flexors. After that, push just the hand and relax the fingers to hit just the wrist. Stretch with both a bent and straight elbow. You can do straight arm stretches on a wall, the floor or a bar. While they’re likely not very tight, it’s a good idea to gently stretch the extensors as well. Simply reverse the flexor motions—push against the fingers, then just the hand. You can also get a little rotation by pushing against the thumb side while in a flexed position. Finally, throw in some ulnar deviation with the thumb gripped inside the fist, and also move into some wrist flexion while holding that deviated position. Tag some buddies who are too tense. #mobility #flexibility #wristmobility #wristflexibility #weightlifting #catalystathletics #garagemind #usaw #iwf @earthfedmuscle

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Thursday, December 5, 2019

3 sets

8 Strict Pull Ups
:40 Handstand Walk or Hold
AMRAP in 15 min:
Lap Farmers Carry
10 Push Ups
20 Ab Mat Sit Ups
30 DUs
Tues/ Thurs 1PM – reminder to sign in by 10AM.

Wednesday, December 4, 2019

Power Clean & Jerk

10 Rounds, on the 2 minutes:
200m Row
6 G2 OH

Tuesday, December 3, 2019

Snatch Balance + Overhead Squat

3 x
10 Bent Over Barbell Row
10 Ab Wheel Rollout

*other options for OHS… see you at 6am Colin.

Monday, December 2, 2019

Partner WOD!

AMRAP in 25 minutes, teams of 2 or 3:
50 Wall Balls
30 No Push Up Burpees
50 Med Ball Walking Lunge
30 Lengths Prowler Push

Sunday, December 1, 2019

Power Clean + Push Jerk
8 x 1

For Time, 10 down to 2 reps of:
Slam Ball
Box Jumps

Saturday, November 30, 2019

2 Rounds
5 min: Row
4 min: 10 DBL KB Deadlift + 5 Squat
3 min: 15 DUs + 5 Pull Ups
2 min: Strict HSPU
1 min: rest

Friday, November 29, 2019

Snatch Pull + Snatch + OHS

Off blocks
Back Squat
3 x 3
Single Leg Deadlift
4 x 10