Catalyst Athletics Club 4

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep A-1

1-3 sets: P1. Band Snow Angel x 10-12 P2. Supine Iso Adduction Knees to Chest x 10-15 P3. Poliquin Step-up x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Snatch Pull to Hip + Floating Snatch

6 x 3 @ 70, 75, 78, 81, MAX, _ %

Snatch Pull

3 x 3 @ 80 %

Floating Halting Snatch Deadlift on Riser

3 x 3 @ 90, 95, 100 %

Back Squat

3 x 6 @ 70 %

3 sets: A1. Weighted Glute Bridge x 8 A2. Weighted Plank - 20-30 sec

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep B-1

1-3 sets: P1. Band External Rotation x 8-12 P2. Banded Wall Slide x 10-15 P3. Single-leg Bench-Supported Glute Bridge x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Front Squat + Jerk

4, 4, 4, 2, 2 @ 73, 78, 83, 88, MAX %

Overhead Squat

1 x 2 @ MAX %

Snatch Push Press

3 x 3 @ 80, 83, 86 %

3 sets: A1. Snatch-Grip Bent Row x 8-12 A2. V-ups x max A3. Back Squat Jump (25% of BS) x 3

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep C-1

1-3 sets: P1. Scap Pull-up x 10-15 + 10-20 sec hold last rep P2. Sidelying Hip Internal Rotation + Iso Adduction x 10-15 P3. TKE x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Clean Pull to Hip + Floating Clean + Jerk

6 x 4 @ 70, 75, 78, 81, MAX, _ %

Clean Pull

3 x 3 @ 80 %

Floating Halting Clean Deadlift on Riser

3 x 3 @ 90, 95, 100 %

Clean Deadlift

5, 4, 3 @ 106, 111, 116 %

Weighted Side Plank - 4 x 20--30 sec

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep D-1

1-3 sets: P1. Banded Wall Slide x 10-15 P2. Parallel Squat Band Abduction x 10-15 P3. Supine Banded Plank March x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Muscle Snatch

3 x 3 @ 38, 40, 42 %

Snatch

2, 2, 2, 1, 2, 2, 1, 2, 2, 1 @ 70, 75, 80, 85, 78, 83, 88, 80, 85, 90 %

Clean & Jerk

3, 3, 3, 2, 3, 3, 2, 3, 3, 2 @ 70, 75, 80, 85, 78, 83, 88, 80, 85, 90 %

Back Squat

2 x 6 @ MAX, _ %

Stiff-Legged Deadlift (SLDL)

3 x 5 @ 50, 53, 56 %

Ab work of choice - have fun and get some variety! Optional: Beach work of choice

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)