Our new hours begin this week. We are open from 6:30-10:30 this morning and 4-7 this evening. Also, congrats to Lori G., Claire, Allison, and Maj for completing Catalyst Athletics Olympic Weightlifting Seminar over the weekend. The two-day seminar focused solely on the Snatch and the Clean & Jerk.
Strength:
Push-Press:
10-5-3-1
(use a rack, rest as needed)
Increase weight each time up to a heavy single.
Conditioning:
For Time:
15 Thrusters 135/95#
21 Sumo Deadlift High Pull 135/95#
12 Thrusters 135/95#
15 Sumo Deadlift High Pull 135/95#
9 Thrusters 135/95#
9 Sumo Deadlift High Pull 135/95#
Extra Credit:
Tabata Hollow Rocks
Tabata Row for calories
Here is an example of a day from Josh (Yes, this isn't 100% Paleo but Josh has made eating-well a lifestyle and doesn't need a challenge to eat well)
Early morning 5:30
Banana
8oz low sodium v8 with cayenne pepper sauce added
Coffee
2 hr later
3 eggs w asparagus added and handful of raw almonds
Snack
apple and almonds
Lunch
Taco salad left overs
Ground beef with home made seasoning, tomato,cilantro, onion,Avacado,spinach leaves and romaine lettuce, cheese, sour cream and salsa
Snack
5 small satsuma oranges
Hand full raw unsalted pistachio nuts
Snack
Hand full snap peas
Dinner
Orange ginger chicken out of a paleo cook book, small spoonful of local honey added to recipe with large amount of lightly steamed broccoli and snap peas. Water only at meals and throughout the day.
Will have a piece of fruit for snack later.
Peace
Josh
