Super Tuesday, June 2nd, 2015

Week 1 of 12 -- Ensure you read this post in it's entirety to fully understand how the next 12 weeks will run.

Everyone will be jumping into a lower body strengthening cycle regardless of what group you fall into. There is no more cardio group, once per week everyone will have a monostructural cardio piece to be done on their own at a separate time from their workout. This will most commonly fall on Saturday or an off day. Your focus right now is to get stronger - make sure you eat for that goal. I will let you know the days of the week you will be hitting your version of Hatch on Monday or Tuesday of each week so you can plan extra time accordingly.  Typically you will squat one additional day for a maximal attempt on top of hatch during the week.  

Hatch version options:

1) Back Squat/Front Squat - Classic.

2) Front Squat/OHS - Position focus, for those who struggle sitting into a vertical squat or have a massive disparity in their squats. 

3) Front Rack Walking Lunge / Belted Squats - For those who run into team back pain.  

Hatch and numbers can be entered here: Hatch Download -- There is also the sheet in the gym for reference. 

This week your squatting schedule will look like this:

Tuesday - FS Max (in class)

Thursday - Hatch Wk1D1

Saturday - Hatch Wk1D2

On your hatch days you will have minimal other extra work due to time constraints, and what you do have will be added in as a super set between sets.  

Groups over the coming weeks will be focusing on, and frequenting the same workouts and the same extra work -- some of you may find this boring, but focus on perfecting the simple fundamentals.  Re-evaluate things that you have never focused on before.  If it is snatching, each person should be beyond the simple thought process and mechanics taught in year one -- we should be on to more advanced work and hammering down weaknesses.  Now is the time to fix issues permanently instead of letting them linger for another year.  Along these lines the extra work will be a priority throughout these weeks.  Class and Metcons are preferred on the Tuesday-Thursday schedule, however not at the expense of missing out on your weaknesses/extra work.  I.e. I would MUCH RATHER you spend the time on the side drilling snatch work or muscle-up work than hitting a kettlebell swing and burpee workout.  There will be plenty of time later in the year to lock down bigger engines and higher intensity - but right now you need to get stronger and improve positions. 

Tuesday extra work:

Strength/Oly -- Preferably done before class:

1) Warm-Up --

a) Burgener warm-up with PVC & Barbell.

b) 3 Rounds of 3 Muscle Snatch @ 40/45/50 (%)

c) 5 rounds of 2 Sotts Press building in weight. Start light, have a perfect squat. 

2) Workout:

a) EMOM12 - 2 Snatch lift-offs ( http://www.catalystathletics.com/exercise/389/Snatch-Lift-off/ ) + 1 Power Snatch + 1 Snatch - Begin @ 60%, do not go above 75%. 

b) 5 x 3 - Drop Snatch - ( http://www.catalystathletics.com/exercise/312/Drop-Snatch/ )

Gymnastics -- 

1) Warm-Up -- 

a) Inverted Tabata (10s on, 20s off) - Freestanding HS hold/walk. Work on position.

b) 3 x 5 Negative HSPU w/ 8s lower -- Use ballistic blocks or 3 45lb plates for each hand and do controlled lowers with perfect body position.

2) Workout:

5 Rounds

a) Max Set with perfect form of pull-up bar lat pull-downs (video: https://www.youtube.com/watch?v=iPPoGGyHnbw )

b) 5 Tempo ring dips - strict - with 2s pause at top & bottom positions.

c) If have muscle-ups - one set w/ tight body position (max: 6)

If don't have muscle-ups - 5 x transitions preferably with purple or red bands - Dip out every rep.