3 rounds for time of:
20 kipping pull-ups
10 overhead sandbag throws


Sandbag throws: Start with a heavy sandbag on the ground between your feet. Lift and swing as if performing a KB swing, but throw the back behind yourself at the top of the swing." />

Home   |   Contact   |   Help   |   Mobile Tuesday May 12 2009 Jerk - heavy single; 90% x 1; 80% x 1 x 2 Push press - 84% x 3 x 3 Muscle snatch - heavy single 3 rounds for time of: 20 kipping pull-ups 10 overhead sandbag throws Sandbag throws: Start with a heavy sandbag on the ground between your feet. Lift and swing as if performing a KB swing, but throw the back behind yourself at the top of the swing. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Podium Gold Creatine - Powder Werksan Competition Barbell Podium Gold Creatine - Tablets Women's Square Logo Loose Shirt (Teal) 10 Comments Andrew Makely 1 | 2009-05-12 Jerk up to 230 then 215 195 Push Press 165,175,175 Muscle Snatch up to 160 Kipping Pullups x20 75lb DB Snatch x10 For 3 Rounds 9:30 Can't wait to get my sandbag! tony 2 | 2009-05-12 in the picture from sunday may 10, what kind of lifting shoe is he wearing (the blue w/ red laces)? Greg Everett 3 | 2009-05-12 tony - Asics. Good luck. tony 4 | 2009-05-12 i had a feeling they were jade rhinos(ghosts) thanx anyway shawn 5 | 2009-05-12 jerk 120kg 1x1, 105kg 1x2 push press 3x3 90kg 6 thrusters 50kg 9 kipps 12 burpees 4rds 1 min. rest btwn rds Jonathan 6 | 2009-05-12 Jerk: Up to 205, then 185 x1, 175 x1, 155 x1 Push Press: 175 x2x3 MS: up to 130, failed 135 (arrghh!) 2 rounds for time: 20 KPU + 5-80# DB Swings: 2:01 Greg, my left shoulder is really giving me fits. Any recovery techniques other than ice after workouts, ibuprofen, shoulder dislocates? I don't wan to be a wus, but I also do not want to do permanent damage to those intricate shoulder muscles. Greg Everett 7 | 2009-05-12 Jonathan - Get it checked out by a PT or similar before it gets worse. But yes, plenty of stretching, mobility work/warm-up, ice and ibuprofen will always be a good bet. Jonathan 8 | 2009-05-13 Many thanks Greg! Will continue to do as you suggest and I plan to see a PT today. Justin VanBeek 9 | 2009-05-13 Decided to try the qualifier workout for our region.... 8 Deadlifts (300 lbs) 400 meter Run 3 RDS - The run could have been a lot fast but the deadlifts felt good.... got bout 8:30, but with a huge push.. probably could have managed under 8 mins jongb 10 | 2009-05-19 Jerk - 205; 185 x 1; 185 x 1 x 2 Push press - 165 x 3 x 3 Muscle snatch - 115x2, 135 (bad form x2) 3 rounds for time of: 20 kipping pull-ups 10 60lb DB Snatches 5:40 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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