Home   |   Contact   |   Help   |   Mobile "God made machines to keep wankers off the barbells" shirt Friday December 21 2007 Snatch balance – 80% of best snatch x 2 x 3 Muscle snatch + snatch + hang snatch – med-heavy x 4 sets Pull-ups – 60% of numbers from Monday Front & lateral planks – 2 sets, nothing heroic Post numbers and questions to comments. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Snatch Progression Poster The Kono Project DVD - Men Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts [DOWNLOAD] Women's "Strength" Tank - Pink 16 Comments Jay 1 | 2007-12-21 Greg, one of the best yet, will order later today Allen Yeh 2 | 2007-12-21 December 20 , 2007 foot mobility ~15m thoracic mobility - 3 x 5 leg swings - 10L/R arm swings - 10 split squat -5 lateral squat - 5 rotational squat - 5 shoulder prehab circuit 1: db retratction - 20 x 12, 20 x 12 db protraction - 20 x 12, 20 x 12 posterior capsule stretch - 12, 12 muscle up stuff - 5 minutes Burgener Warmup - 45 x 1 snatch balance - 45 x 5, 95 x 1MS+2, 95 x 1MS+2, 135 x 1PS+2, 135 x 1PS+2, 135 x 1PS+2 (full rest 45 seconds) muscle snatch + snatch + hang snatch - 95 x (1+1+1), 95 x (1+1+1), 95 x (1+1+1), 95 x (1+1+1), (full rest 45 seconds) snatch - 95 x 1, 125 x 1, 155 x 1 (full rest 60 seconds) chin-ups - 7, 6(pinkies touching), 5 (pinkies touching) front/lateral plank - 0:50+0:30L/R, 0:40+0:30L/R Notes: -Mobility drills from Mike Boyle+Mark Vestergen -Incorporating the diesel crew shoulder prehab stuff -CA WOD 21DEC07 -Snatch balances - Felt off until the last 2 sets -Chin-ups - didn't hear the shoulder as much today, but took it easy anyway. Dr. G 3 | 2007-12-21 Awesome shirt. Glad I'm not a wanker, well, at least I don't use machines! John Messano 4 | 2007-12-21 1.Sn Balance 95lbs - 3 sets of 2 2.Muscle Sn + Snatch + Hang Sn - 95lb 4 sets 3. Pullups - 12, 5, 5 4. Planks callouses are getting thicker John Messano 5 | 2007-12-21 er! 3. Chinups Derek Simonds 6 | 2007-12-21 Snatch balance – 45 X 2, 65 X 2, 85 X 2, 95 x 2 x 3 Muscle snatch + snatch + hang snatch – med-heavy 61, 81 X 2, 91 X 2 Pull-ups – 4, 4, 4 Lots of mobility work mostly around the shoulder area. Getting a massage tonight and I am ready for tomorrow. Dr. G 7 | 2007-12-21 Today's CA WOD: Joint mobility Snatch balance (80% x 2 x 3): 55kg x 2 x 3 Muscle snatch + snatch + hang snatch (med-heavy x 4 sets): 34kg x 4 sets, stayed on the lighter side, I really like that complex! Pull-ups (60% of Monday numbers): 8, 6, 4 MODIFIED 15 Hollow rocks MODIFIED 15 Superman rocks MODIFIED Pistol bottom position sit 30 seconds per side, stopped holding foot with free hand this time MODIFIED 1 minute each, rotating through (no rest) front plank, R side plank, back plank, L side plank (all done on hands), immediately followed by 30 seconds each of the same rotation (all done on forearms), total combined plank time 6 minutes MODIFIED Wall Sit 90 degrees 1 minute I may add the rest of my gymnastics "holds" workout in sometime later today. Chad 8 | 2007-12-21 Great T. I'll be ordering soon. I've been lurking for a while. Just wanted to say, I appreciate the knowledge base here and you guys have broadened my horizons. Dr. G 9 | 2007-12-21 Glad to have you here, Chad! Scotty Hagnas 10 | 2007-12-21 Snatch Balance: 112.5 xx2x2x2 MS+Sn+HSn: 85 for the first set, 95 for the last 3. Nice complex! Chins: x5x4x4 In place of planks: Straddle Planche x 2" x 4" : Extended QDR holds: 15" each side. Will do 50 bucket circles later. (a 360 degree rotating plank) Carney 11 | 2007-12-21 SN BAL 55kg x2x3 MSN+SN+HSN 40kg x4 Chins 6-6-6 reps F/L planks 60secs:30secs x2 Dr. G 12 | 2007-12-21 Anybody know if the "blue" from CafePress, as in the baseball jersey shirt sleeves, is more of a navy or a royal blue? I love the baseball jerseys, the slogans just make them a must-have. Mike Donnelly 13 | 2007-12-22 Sn Bal 75 MSn=Sn=HSn 75 PU 6,6,6 planks AW 14 | 2007-12-22 Snatch balance – 80% of best snatch x 2 x 3 (95#) Muscle snatch + snatch + hang snatch – med-heavy x 4 sets (105#) Pull-ups – 60% of numbers from Monday Front & lateral planks – 2 sets, nothing heroic John Frazer 15 | 2007-12-22 Snatch balance: 65#x2x3 Snatch complex: 65, 70, 75, 75 (fail), 75 Pull-ups: 6, 4, 4 Planks as rx'ed (untimed) Eva T. 16 | 2007-12-23 I would love to wear one of these at our local globo-gym. It is made up of a sea of teal machines, and I am not sure you could find a barbell if you tried! Would that make me a Wanker too? Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. 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