Power Matrix Press and Deadlift - Week 3

Saturday 12-31

TRAINING:
A. Press: 8-5-3-1-1-1-3-5-8
B. Deadlift: 8-5-3-1-1-1-1-5
C1. Snatch Grip Pull-ups x 6 x 7
C2. Weighted Dips 8-5-3-2-2-2-8
D. Broad Jumps - Max Effort x 4 (rest 2min)
E1. Hollow Rocks x 30 x 3
E2. Ab Wheel x 20 x 3

TRAINING OUTCOME:
A. 150-170-180-200(f)-190-195-200(f)-195-180-170-150
B. 310-400-475-510-525-540(10# PR)-550(20# PR)-405
C1. 6-6-6-6-6-6-6 (42)
C2. 15-60-80-100-100-100-65
D. 1. 7' 7.5" 2. 8' 3.5" 3. 8' 7" 4. 8' 8"
E1 & E2 as Rx'd

Catalyst Masters Cycle Week 5, Day 15

Wednesday 12-28


TRAINING:
A. Clean & Jerk - Work to a heavy single
B. Pause Back Squat - Work to a 3 RM
C. Clean Pulls - 95% x 3 x 3
D. Straight Leg Deadlift, 3 x 5

CORE TRAINING: (4 rounds)
E1. KB Windmill (30-35-40-45) x 20
E2. Hanging Leg Raises x 20

TRAINING OUTCOME:
A. 135-185-205-230-255-270-280-290* (f x 3)
B. 135-225-275-315-335-345-355 (20# increase from 10/24)-365 (2 reps - 2nd rep was only about 2 sec)
C. 285-285-285
D. 325-325-325
E1-E2. as Rx'd

Catalyst Masters Program Week 5, Day 14

Tuesday 12-27


TRAINING:
A. 3-Position Snatch (low-knee-high hip) x 3 x 9
B. Snatch Balance + OHS x 2 x 9
C. Split Rack Jerk + Rack Jerk + Jerk x 3 x 3
D. Snatch-grip DL - Knees-to-Full Extension x 10 x 5
E1. Ab Wheel x 20 x 3
E2. DB (70#) Side Bends × 20/side

TRAINING OUTCOME:
A. 95-95-115-135-145-155-165-175
B. 95-125-145-165-185-205-215-225
C. 185-185-185
D. 175-195-205-225-245
E1-E2. Ab Wheel & Side Bends as Rx'd

Catalyst Masters Cycle Week 5, Day 13

12-26

TRAINING:
Snatch - 75% x 2, 80% x 2, 85% x 1 x 2, 87% x 1, 80% x 2 x 2
Front Squat - Max Effort
Snatch Pulls - 95%
Weighted Dips x 3 x 6
70# DB Swing Breathing Ladder (1 - 15)

TRAINING OUTCOME:
Snatch: 175-185-195-200-185-185
FS: 185x2, 235x2, 265x2, 285x2, 305x2, 325x2, 345x2, 365x1(15#PR)
Snatch Pulls: 220-220-220
Wt. Dips: 55-65-75-85-95-100
DBS Breathing Ladder as Rx'd

Power Matrix: Press, Deadlift, Weighted Chin-ups

Thursday 12-22

TRAINING:
Press: 8-5-3-1-1-1-3-5-8
Deadlift: 8-5-3-1-1-1-1-3-5
Weighted Chin-ups: 8-5-3-1-1-1-3-5-8

TRAINING OUTCOME:
Press: 145-165-175-195-195-195*-175*-165*-145
DL: 300-390-470-500-510-520*-530*(20# PR)-470*-390*
Wtd. Chins: BW-50-70-100-100-100-70-50-BW

Notes:
*Belted up.

Catalyst Masters Program Week 4, Day 12

Wednesday 12-21

TRAINING:
Clean & Jerk - 75% x 3 + 1, 80% x 2 + 1, 85% x 1, 90% x 1, 95% x 1
Back Squat + Box Jump (30") - 80-90% x 5 x 5
Clean Pulls - 95% x 3 x 3

TRAINING OUTCOME:
C/J: 225-245-260-275-285(5#PR)
BS + BJ: 335-345-355-365-315
CP: 285-285-285

Notes:
Had some issues with my hands on the clean for some reason today. A couple of times I received the bar with my left pinky and ring finger trapped under the bar. Not sure why it was coming out of my hands like that. I did notice that my thumbs feel swollen. I think 3 days in a row of using the hook grip is taking its toll on my thumbs. I could I was having a harder time securing as good a grip as I normally have due to the extra volume in my thumbs.

Catalyst Masters Program Week 4, Day 11

Tuesday 12-20

TRAINING:
A. Clean-grip Dealdift + Mid-Hang Clean + Front Squat - 75% x 3 x 3
B. Overhead Squat - 85% x 2 x 3
C. Split Push-Press + Rack Jerk + Jerk - 70% x 3 x 3
D. Clean Deadlift - 105% x 4 x 3

TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 95-135-155-175-195-215-225-235-245-255
C. 185-210-210-210
D. 315-315-315

Notes:
I can tell we did not have a rest day. My shoulders felt pretty fatigued during the OHS.

Catalyst Masters Program Week 4, Day 10

Monday 12-19

TRAINING:
Snatch - 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Front Squat - 80% x 3, 85% x 2, 90% x 2, 95% x 2, 85% x 2, 80% x 3
Snatch Pulls - 90% x 3 x 3

TRAINING OUTCOME:
Snatch: 185-195-205-215-225 (fx3)
FS: 285-300-315-335-300-305
Snatch Pulls: 215-215-215

CORE TRAINING: (PM)
4 Rounds of:
Ab Wheel x 20
70# DB Side Bends x 20
Hanging Leg Raises x 20
+
45# Good Mornings x 20 x 2

Jerk Assistance and Position Work

Saturday 12-17

TRAINING:
Jerk Supports x 3
Jerk Recovery x 3

TRAINING OUTCOME:
Jerk Support: 225-275-315-365-405
Jerk Recovery: 225-275-295-315

Notes: Went in with Amanda and the kids to help her out with her training and decided to get some assistance work in.

Power Matrix Press and Deadlift

Friday 12-16

AM TRAINING:
Press - 8-5-3-1-1-1-5
Deadlift - 8-5-3-1-1-1-5-8

TRAINING OUTCOME:
Press: 140-160-170-180-185-190-160
DL: 295-385-465-490-495-500-385-295

Notes: Felt really good today. Wanted to push the DL, but decided to save it for another day.

PM TRAINING:
Wtd. Chin-ups - 8-5-3-1-1-1-5-8
Dips - 8-5-3-1-1-1-3-5-8-20

CORE TRAINING:
Ab Wheel x 20 x 4
Tic Tacs (45#) x 20 x 4

TRAINING OUTCOME:
Wtd. Chins: 205-240-255-295-295-295-255-205(x10)
Dips - 205-240-260-295-295-295-260-240-205

Catalyst Master's Program Week 3, Day 9

Thursday 12-15

TRAINING:
Clean and Jerk - 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
Back Squat + Box Jump - 85% x 5 x 5
Clean Pulls - 90% x 3 x 3

TRAINING OUTCOME:
C/J: 225-225-240-255-275
BS + BJ (30"): 345-345-350-350-350
CP: 275-275-275

Felt pretty good today. Squats were tough, but felt good.

Catalyst Master's Program Week 3, Day 9

Tuesday 12-13

TRAINING:
Halting Snatch DL + Mid-Hang Snatch - 75% x 2 x 3
Snatch Balance + OHS - 80% x 2 x 3
Push Press + Jerk - 65% x 2 x 3
Snatch DL - 105% x 4 x 3

TRAINING OUTCOME:
HSDL+MHS: 95-115-135-155-175-175-175
SB+OHS: 95-135-165-185-205*-215-220-225
PP+J: 195-195-205
SDL: 245-245-245

*Missed twice before getting it.

Catalyst Master's Program Week 3, Day 1

Monday 12-12

TRAINING:
Snatch – 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
Front Squat – 75% x 3, 80% x 3, 75% x 3
Snatch Pull – 90% x 3 x 3

Core of Choice:
Ab wheel x 20
Wallballs x 20
Hanging leg raises x 20

TRAINING OUTCOME:
Snatch: 85-115-135-160-180-190-200-210-215
FS: 205-235-265-285-300-300-285-265
Snatch Pull: 215-215-215

C.O.C as Rx'd

Press, Wtd. Chins, Positional DL Work

Friday 12-9

TRAINING:
Press - 5 x 5
Wt. Chins - 5 x 5
Snatch DL - 5 x 4
Clean DL - 3 x 4
DL - 3 x 5

TRAINING OUTCOME:
Press: 135-150-160-170-180(2)-165(3)-155(4)-145(4)-135(5)
135# AMRAP - 10
Wt. Chins: 55-60-65-70-75-80(3)
Snatch DL - 135-185-215-240-240-240
Clean DL - 285-325-325
DL - 375-415-445(4)

Notes: Did halting Snatch DL up through 215 with a 5 second pause just above the knee. Used straps on 240 and up.

Catalyst Masters Cycle Week 2, Day 3

Thursday 12-8


TRAINING:
Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2
Back Squat + 3 Box Jumps – 78% x 5 x 5
Clean Pull – 85% x 4 x 3

Core of Choice:
10 R - 10 L Sledge Hammer
20 tic tacks w/45# plate

TRAINING OUTCOME:
CJ: 135-185-205-225-225-240-240
BS+BJ (30"): 335-335-335-335*-335*
Clean Pull: 255-255-255

COC as Rx'd

*belted up for the last two sets

Catalyst Master's Program Week 2, Day 5

Tuesday 12-6

TRAINING:
Halthing Clean Deadlift + Mid-Hang Clean + Front Squat - 70% x 3 x 5
Snatch Balance - 70% x 2 x 3
Jerk - 80% x 2 x 5
Clean Deadlift 100% x 4 x 3

TRAINING OUTCOME:
HCDL+MHC+FS: 95-135-185-210-210-210-210-210
SB: 95-135-165-185-195-205
Jerk: 185-215-240-240-240-240-240
Clean DL - DNF; ran out of time

Catalyst Masters Program Week 2, Day 4

Monday 12-5

TRAINING:
Snatch - 75% x 2 x 2; 80% x 2 x 2
Front Squat - 80% x 3 x 3
Snatch Pull - 85% x 4 x 3

Core of Choice:
3 Rounds of:
Ab Wheel x 20
Topside Halfmoons (45#) x 20

TRAINING OUTCOME:
Snatch: 95-115-135-155-175-180-185-190
FS: 185-225-245-265-285-285-285-265
SP: 200-200-200

COC as Rx'd

Reverse Pyramind Training: Press and DL + Wtd Dips and Chin-ups/Pull-ups

Saturday 12-3

TRAINING:
Shoulder Press: RPT 87.5%-77.5%-67.5%
Deadlift: RPT 85%-75%-65%
Wtd. Dips
Dead Hang Pull/Chin-ups
Double Under Flight Simulator 10-20-30-40-50-40-30-20-10
rest AMAN b/t sets

TRAINING OUTCOME:
SP: 175x4-155x10-135x12-135x4
DL: 435x8-385x11-335x17 (36 reps)
Wtd. Dips: 65x5-75x5-85x5-95x3-95x3-55x7 (28 reps)
DH PU/CU: 11-11-7+2-9 (40 reps)
DU Flight Simulator as Rx'd (all UB except round of 50 broken 25-15-10)

Catalyst Master's Program Week 1, Day 3

Friday 12-2

TRAINING:
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2
Back Squat + 3 30" Box Jumps– 75% x 5 x 5
Clean Pull – 80% x 5 x 3

Core Circuit: 3x 15 of:
Hanging Leg Raises
75# DB Side Bends
Ab Wheel

TRAINING OUTCOME:
C&J: 210-210-225-225
BS + BJ's: 315-315-315-315-315
Clean Pulls: 240-240-240

Core Circuit as Rx'd

Notes: Back Squat was done in a HB, receiving position. It actually felt pretty good. Felt pretty rusty on the Clean and Jerk though. Could definitely tell we hadn't done it in a while...

Catalyst Masters Program Week 1, Day 2

Wednesday 11-30

TRAINING:
Halting Snatch Deadlift + Mid-Hang Snatch  + Paused OHS – 70% x 2 x 5
Snatch Deadlift – 100% x 5 x 3
Muscle Snatch + snatch balance + OHS – 5 x 3
Push Press + Jerk – 60% x 2 x 3

TRAINING OUTCOME:
HSDL+MHS+Paused OHS- 95-115-135-150-165-165-165-165-165
MS+SB+ 1 1/4 OHS - 135-145-155-165-175
PP+Jerk - 185-185-185
SDL - 235-235-235

Catalyst Master's Program Week 1, Day 1

Monday 11-28

TRAINING:
Snatch – 70% x 2 x 2, 75% x 3 x 2
Snatch Pull – 80% x 5 x 3
Front Squat – 70% x 3 x 3

Core Training:
3 rounds of:
AB Wheel x 20
Topside Half-moons (45# Plate) x 20 (10 each side)

TRAINING OUTCOME:
Snatch: 95-115-135-150-160 x 2, 165 x 2 x 2; 175 x 3 x 2
FS: 225-245-265-265-265-245-225
Snatch Pull: 185 x 5 x 3

Core Training as Rx'd

Turkey Day Deadlift and Box Jump Retest

Thursday 11-24 (Happy Thanksgiving)

TRAINING:
5 rounds of:
10 DL - TnG (Increase weight each set so last is 100% effort)
10 30" Box Jumps
rest 6 min b/t rounds

TRAINING OUTCOME:
DL - 365-380-395-410-425* (10# increase from last time)
Box Jumps as Rx'd

Notes:
* Last set was 8 TnG + 1 + 1 with 4-5 sec between reps. I almost put a belt on, and now I wish I had so I could have gotten all 10 TnG. Back was just fatiguing and needed tension to be taken off for a moment. Box jumps were fun coming off the failed 20RM yesterday...now bring on the FOOD!!!

Catalyst General Oly Cycle Week 12, Day 35

Wednesday 11-23


TRAINING:
Snatch - 85-95% x 1 x 4
Clean & Jerk - 75% x 1 x 3
Back Squat - 3-3-3-3-1-1-1
Back Squat 20RM
Clean Pulls - 90% x 3 x 3

TRAINING OUTCOME:
Snatch - 95x2, 115x2, 135x2, 155x2, 175x2, 190x2, 205x1x2, 215x1x2
C/J - 225-225-225
BS - 315-335-355-365-380-395-410
20RM - 325 x 18*
CP - 275-275-275

Notes:
Snatch went ok, just wasn't feeling the c&j today. Stayed at 75%. BS ended with a 15# PR. 20 RM was  Fail today. Got through 18 reps and went for the 19th and had to dump it...I was shaking all over between reps after 15-16 and gutted out a few more. Note-to-self...next time I plan on hitting a 20 RM , don't go for a ME 1 RM.

RPT Training Day

Tuesday 11-22

TRAINING:
Standing Press: 87.5%-77.5%-67.5%
Weighted Chins: 75-65-55-Dead Hang AMRAP
Weighted Dips: 75-65-55-45
KBS Breathing Ladder - 70#

TRAINING OUTCOME:
SP: 175x4, 155x10, 135x14 (28 total)
Wtd. Chins: 75x4, 65x5, 55x6, DH AMRAP x 11
Wtd. Dips: 75x8, 65x8, 55x8, 45x8
KBS Breathing Ladder - up to 15 swings

Notes:
I guess I wasn't warmed up enough on the first set of SP. I should have gotten more than 4 reps if I can take 10% off and do 2.5 times the number of reps. Just gotta dial in more I guess.

Wtd. Chins and Dips are a bane of mine. I just reach a critical drop off point on both where no matter how heavy the wt. is, I get a cerntain rep range and all the reps look the same.

KBS breathing ladder was a good little blow. Monkey jumped on around the set of 12...good idea Ben!

Catalyst General Oly Cycle Week 12, Day 34

Monday 11-21

TRAINING:
Snatch - work up to 90+% x 1
Clean and Jerk - Work up to 85% x 1
Front Squat - RPT
Snatch Pulls - 90% x 3 x 3
Snatch Deadlift - 100% x 3 x 3

TRAINING OUTCOME:
Snatch: 95x3, 115x3, 135x3, 155x2, 170x2, 185x2, 195x1, 205x1, 215x1
C/J: 195x2, 225x1, 255x1
FS: 305x4, 270x8, 235x12
Sn Pulls: 195-195-195
Sn DL: 235-235-235

Reverse Pyramid Training Day

Friday 11-18

TRAINING:
Reverse Pyramid Training
AMRAP DL (-2) 85%, 75%, 65%
AMRAP Press 87.5%, 77.5%, 67.5%
AMRAP Pull-ups 85%, 75%, 65%, 55%

Core Circuit x 4 rounds
A1. Ab Wheel x 15
A2. DB (70#) Side Bends x 15
A3. Hollow Rocks x 20
A4. Push-ups x 25

TRAINING OUTCOME:
DL: 435 x 6, 385 x 9, 335 x 15
Press: 175 x 4, 155 x 7, 135 x 11
Wtd. Chins: 85# x 4, 75# x 4, 65# x 5, 55# x 5

Core Circuit as Rx'd

Notes: Tried my hand at some RPT. I didn't really know what to expect. Feel like I short changed myself a bit more than I should have on the DL. I used straps, wasn't really mentally dialed in, and cut my reps before I probably should have. At least I have a baseline for next time I do this.

Catalyst General Oly Cycle Week 11, Day 33

Thursday 11-17

TRAINING:
Snatch - Max Effort
Clean and Jerk - Max Effort
Back Squat - Max Effort
SLDL - 3 x 5

TRAINING OUTCOME:
Snatch - 95-125-145-165-175-185-195-205-215-220-225(fx3)
C/J - 205-225-245-260-275-285*-300*
BS - 135-225-275-315-345-365-385-295-405(fx2)
SLDL - tabled it for next time

Notes:
Didn't have a miss on snatch until I hit 225#. Then the wheels came off. Just didn't have my mind dialed in for it. I pulled it high enough but just didn't have the guts to drive my head through on the catch.

Clean felt good today. Jerk was solid until 275. It was a little shaky at the top. Pulled 285 easily but missed the jerk. Went ahead and attempted 300# for the clean. That is a 5# PR from last week. Didn't even attempt the jerk.

Felt rushed on the BS. I should have maxed out last time I squatted when I was really feeling it. 395 is still a PR. Last week I did 385 and was wanting more. Last time we maxed I only hit 375.

OPT WODs

Tuesday 11-15

OPT TRAINING:
4 min AMRAP @ 80%:
7 KBS - 1.5pd
7 burpees
rest 4 min
+
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
+
4 min AMRAP @ 80%:
Row 150 m... (15 SDLHP)
10 push ups
rest 4 min
+
4 min AMRAP @ 80%:
10 step ups with sandbag... (step up on bench w/45# plate)
7 chin ups

TRAINING OUTCOME:
Found a pace I could hold that was just above comfortable and stuck with it. Maybe around 80-85%. Good one to grease the gears and ease back into the work capacity training.

Catalyst General Oly Cycle Week 11, Day 32

Monday 11-14

TRAINING:
Power Clean - 75% x 2 x 5
Snatch Balance - Max for the day
Clean Pulls - 95% x 3 x 3

3 Rounds, not rest;
20 KTEs
20 Topside Half Moons

TRAINING OUTCOME:
PC: 225-225-225-225-225
SB: 235-185x3, 215-220
CP: 285-285-285

Core work as Rx'd

OPT IWT's

Saturday 11-12

TRAINING:
4 rounds of
3 Push-Press
10 Burpees AFAP
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)
+

4 rounds of
3 DL TnG
25 Double Unders
rest 5 min b/t rounds
(Increase load each round making final round 100% effort)

Body Circuit:
10 HSPUs
10 Strict Chin-ups
25 UA Sit-ups

TRAINING OUTCOME:
PP - 215-225-240-255(x2)-245(x1)
Burpees as Rx'd

DL - 315-365-395-425-445-460-480-495(x2)-510(1RM)
DU - 20-30-25-30-25

Notes:
Missed on twice on the 3rd PP @ 255#. Wasn't planning on going for a ME DL today, but I will take it when I can get it.

Body Circuit as Rx'd

Catalyst General Oly Cycle Week 10, Day 31

Friday 11-11

TRAINING:
Snatch - 90-95%
Clean & Jerk - 90-95%
Back Squat - 90% x 1 x 5
Back Squat - 20 RM

CORE TRAINING:
One-Legged KB SLDL, 3 x 8
AB Wheel, 3 x 15

TRAINING OUTCOME:
Snatch - 95-115-135-155-175-190-200-210-215-220
C/J - 205-230-250-265-280-285*-295*
BS - 225-275-315-340-365-365-375-375-385
BS 20 RM - 305#*

Core Training:
OL-SLDL - 60# KB
AB Wheel as Ex's

Notes:
Used a belt on the C/J after 230# and after 340# on BS. Also used a belt on the 20RM attempt. The belt definitely helped. Don't know if I would have gotten the last few without it. I could feel it in my core.

Had to finish the core training at home.

Catalyst General Oly Cycle Week 10, Day 30

Wednesday 11-9

TRAINING:
Power Snatch - 75% x 2 x 5
Jerk - 75% x 2 x 5
Snatch Pull - 95% x 3 x 3
Ab Work of Choice

Work Capacity WOD:
3 Rounds, no rest:
10 Box Jumps - 24"
10 Pull-ups

TRAINING OUTCOME:
PS - 95-115-135-155-165-175-175-175-180-185
Jerk - 185-205-225-235-245-255-265
Snatch Pull - 235-235-235

Core Training:
Ab Wheel x 15
DB Side Bends x 15/Side (75#)

Work Capacity WOD: as Rx'd

Catralyst General Oly Cycle, Week 10 Day 29

Monday 11-7

TRAINING:
Snatch - 85-90%
Clean and Jerk - 85-90%
Front Squat - 95% x 1 x 2
Ab Work of Choice

TRAINING OUTCOME:
Snatch - 95-125-145-165-185-205-215
C/J - 215-235-250-265-275(clean only)-285(f)*
FS - 185-235-265-285-305-320-335-345**-350**
Ab Work - TBA

*Kept losing my front rack on the clean. My fingers would pop off the bar on my right side with my jacked up wrist. The 285# felt light coming off the floor and I felt decent in the bottom, but my elbows dropped and popped my grip off the bar on the way up. Need to really focus on high elbows and speeding them through.

Snatch was frustrating today. Wrist and shoulders are tight. Went for 225, but didn't dial in for it. Pretty anemic effort today.

**Put a belt on for these sets. 335# is s 5# PR for a raw FS and 350# is an all-time best.

DL Variartions, Box Jumps, Shoulder Press, & Wtd. Chin-ups

Saturday 11-5

TRAINING:
A1. Halting Snatch-grip DL x 3
A2. 30" Box Jumps x 5
A3. Platform Clean-grip DL
B1. Waveload Shoulder Press 5, 3, 1, 3, 2, 1
B2. Weighted Chin-ups x 5-5-5-3-3-3-3-3
C1. AMRAP Shoulder Press - 135#
C2. AMRAP Dead Hang Chin-ups

TRAINING OUTCOME:
A1. 135-185-225-275-305-335-365-380
A2. 5-5-5-5-5-5-5-5-5-5
A3. 135-225-275-315-345-375-390-405-420(x1)
B1. 165-180-190-175-195(1)-190(1)-200(PPx1)
B2. 55-55-55-80-80-80-100(x1)-80(x2)-80-80
C1. 14 reps
C2. 12.5

Catalyst General Oly Cycle Week 9, Day 28

Friday 11-4

TRAINING:
Snatch - 90% x 1 x 4
Clean & jerk - 90% x 1 x 4
Pause back squat (3 sec pause) x 2RM
Stiff-Legged DL -3 x 5

Metcon: For 5 minutes with 1 barbell:

5 deadlift
5 power clean
5 push press
5 front squat
30 sec rest

TRAINING OUTCOME:
Snatch: 95-130-155-170-185-195-205-215-215-215-215
C/J: 215-235-255-270-270-270-270
PBS: 135-225-275-315-335-345-355*-365
SLDL: Hope to hit later, no time.

Metcon: Again, maybe tomorrow, no time.

Catalyst General Oly Cycle Week 9, Day 27

Wednesday 11-2

TRAINING:
Clean from blocks or mid-hang - 70% x 2 x 5
Clean pull - 95% x 3 x 5
Snatch balance - max for day; 80% of that x 2 x 3
Planks - front/side x max x 2

TRAINING OUTCOME:
MHC: 215-215-215-215-215
CP: 285-285-285-285-285
SB: 95-135-185-215-235-255(f); 225 x 2 x 3
Planks: No time

Catalyst General Oly Cycle Week 9, Day 26

Monday 10-31...BOOO

TRAINING:
Snatch - 90% x 1 x 4
Clean & Jerk - 90% x 1 x 4
Front Squat - 93% x 2 x 3

3 sets; No rest:
1-arm KB Snatch + Push Press x 10/arm
10 Hanging Leg Raises

TRAINING OUTCOME:
Snatch: 95-130-155-180-195-205(f)-185-195-205-215-215(f-called it quits)
C&J: 225-245-260 (f on Jerk)-270 (didn't even attempt it)...went up doing HPC
HPC: 270-280-290-300-310-320(f)
FS: 225-255-275-295-295*-305*-315*

Notes:
I was off today...way off. My core still feels trashed and fatigued from Saturday's DL which manifested itself as mental weakness in addition to physical weakness. My mind was also elsewhere this morning too.

HPC felt good until I hit 310# and didn't speed my elbows through. I felt my right wrist "crunch", for lack of a better description, when I racked it.

I used a belt today on my FS. I had forgotten how much a belt really helps you stabalize and stay rigid. I worked up to 295# w/o one and it was really pulling me over. I wasn't able to stabilize like normal due to the fatigue. All things considered...it was just a perfect storm of crappiness today...

Work capacity couplet was completed later during my plan (approximately 2:45ish). Used a 55# KB.

Deadlift 5x5 @ 80-90%

Saturday 10-29

TRAINING:
Deadlift: 5x5 @ 80-90
TRAINING OUTCOME:
135-225-275-315-365-405-425-435-445-455 (4 + 7/8 reps)*

*So stinkin close...

General Catalyst Oly Cycle Week 8, Day 25

Friday 10-28

TRAINING:
Snatch - 90% x 1 x 4
Clean & Jerk - 90% x 1 x 4
Back Squat - 88% x 3 x 3
Back Squat 20 RM

A1. 15 Pull-ups x 4
A2.  20 Dips x 4

TRAINING OUTOME:
Snatch: 95-130-150-175-190-205-215(fx2)-215-215(fx1)-215-215-215(fx1)-215
C&J: 225-245-260-270-270-270-270(f on jerk)-270
BS: 135-225-275-315-335-345-355-365
20RM: 285#

General Catalyst Oly Cycle Week 8, Day 24

Wednesday 10-26


TRAINING:
Snatch from blocks or mid-hang - 70% x 2 x 5
Power jerk - 70% x 2 x 5
Snatch pull - 95% x 3 x 5
Sit-up - 80 total
Chin-ups x 5 x 6 (between sets)
Pull-ups x 5 x 6 (between sets)

TRAINING OUTCOME:
Mid-Hang Snatch: 165# x 2 x 5
PJ: 210-220-225-230-235
Snatch Pull: 225# x 3 x 5
Sit-ups, Chin-ups, and Pull-ups as Rx'd

Catalyst General Oly Cycle Week 8, Day 23

Monday 10-24

TRAINING:
Snatch - 80% x 1 x 5
Clean and Jerk - 80% x 1 x 5
Back Squat (w/ 3 sec Pause in Bottom) - 3RM
Stiff-legged Deadlift - 3 x 6

TRAINING OUTCOME:
Snatch: 95-135-155-175-190-195-200-205-210
C&J: 210-235-245-250-255-260-265
Back Squat: 135-225-275-305-325-335 (+20# )
SLDL: 305-315-325

Catalyst General Oly Cycle Week 7, Day 22

Saturday 10-22

TRAINING:
3-Position Clean @ 70% x 5
Clean Pulls @ 90% x 5 x 5
Snatch Balance - Max for the Day; then 78% x 2 x 3

Core Training:
A1. Ab Wheel x 20 x 3
A2. KB Side Bends x 20 x 3

TRAINING OUTCOME:
3 Pos Clean: 215# x 5
Clean Pulls: 275# x 5 x 5
Snatch Balance: 95-135-175-205-230-250-265-275 (10# PR)-285(f)

Core Training (@ home):
Ab Wheel and Side Bends (60#)as Rx'd

Catalyst General Oly Cycle Week 7 Day 21

Friday 10-21

TRAINING:
Snatch - 80% x 1 x 5
Clean & Jerk - 80% x 1 x 5
Front squat - 88% x 3 x 3
Back Squat 20RM
Sit-ups 60 total
Push-ups 50 total

TRAINING OUTCOME:
Snatch: 95-130-155-175-190-190-190-190-190-190
C&J: 205-240-240-240-240-240
FS: 240-265-295-300(2)-295(2)-285(3)
BS (20RM): 260# (+25)
Sit-ups: 60 UB
Push-ups: 25-25

Notes: Wasn't feeling it on the FS today. My right knee feels tight on the outside and legs were a little shakier than normal.

Really think I could have gotten 25+ on the Squat...wouldn't have set any speed records, but I think I could have gotten it.

Catalyst General Oly Cycle Week 7, Day 20

Wednesday 10-19


TRAINING:
3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
2 power jerk + 1 split jerk - 70% x 5 sets
Snatch pull - 90% (of snatch) x 5 x 5
Sit-ups - 3 x 20

TRAINING OUTCOME:
3-Pos Snatch - 165
PJ+SJ - 210-210-210-210-220-215
SP - 215

Finnegan Gettin' Swole...

Makes his Daddy so proud...won't be long before he is transitioning into the clean and jerk...

Catalyst General Oly Cycle Week 7 Day 19

Monday 11-17


TRAINING:
Snatch - 80% x 1 x 5
Clean & Jerk - 80% x 1 x 5
Back squat - 78% x 5 x 5

3 sets; no rest:
15 hang DB muscle snatch
15 knees to elbows

TRAINING OUTCOME:
Snatch: 95-130-155-175-190-190-190(x2)-190-190(x2)
C&J: 190-240-240-240-240-240
BS: 135-225-275(x3)-295(x1)- 315-315-315-315-315

Work Capacity:
as Rx'd (25# DBs)
All MS UB
KTEs (UB, 8-5-2, 5-5-4-1)

Max Day: Catalyst General Oly Cycle Week 6, Day 18

Friday 10-14


TRAINING:
Snatch - Max for the Day
Clean & Jerk - Max for the Day
Back Squat - Max for the Day
SLDL - 3 x 5
GHD Sit-ups - 3 x 20

TRAINING OUTCOME:
Snatch: 95-130-155-175-190-205-215-220-230 (5#PR)
C&J: 235-255-270-280 (5#PR)
BS: 135-225-275-315-335-355-375-390 (f)
SLDL: 285-295-305
GHD SU: as Rx'd

Catalyst General Oly Cycle Week 6, Day 17

Wednesday 10-12
TRAINING:
Power Clean - 75% x 2 x 5
Clean pull - 95% (of clean) x 3 x 3
Snatch balance - max for day

3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side

TRAINING OUTCOME:
PC: 225-225-225-225-225-235x1
Clean Pull: 285-285-285
Snatch Balance: 265

Notes: Dropped into the hole with 270 which would have been a 5# PR for snatch balance. Lost it on the way up.

Catalyst General Oly Cycle Week 6, Day 16

Monday 10-10

TRAINING:
Snatch - 90% x 1
Clean & jerk - 90% x 1
Front squat - 95% x 1 x 2

3 sets; no rest:
Sandbag bent row x 10
Sandbag halfmoon x 5/side

TRAINING OUTCOME:
Snatch: 95-125-145-165-190-200-210-220 (f)
C&J: 185-235-250-265-270 (clean only)
FS: 235-265-280-305-320-330 (5#PR)

Metcon:
Bent Row: 135# BB
Halfmoon: 45# plate
Notes: Tired...

Saturday Push and Pull

Saturday 10-8


TRAINING:
A1. Halting Snatch Grip DL x 3
A2. Platform Clean Grip DL x 3
A3. Press 5-5-5-5-4-3-2-1
A4. Weighted Pull-ups x 2-3
A5. Rack Pulls x 3

TRAINING OUTCOME:
A1. 135-185-205-225-255-280-305-330-355-380-405
A2. 255-280-305-330-355-380-405-425
A3. 155-160-165-170-175-180-185-190
A4. 50-60-70-80(x1.5)-80(x2)-90(x2)-100(f)
A5. 315-365-385-405-425-445-465-485

Notes: Lots o' Volume today...

Catalyst General Oly Cycle Week 5, Day 15

Friday 10-7

TRAINING:
Snatch - 95% x 1
Clean & jerk - 95% x 1
Back squat - 90% x 1 x 5

TRAINING OUTCOME:
Snatch: 95-125-145-165-185-195-205-210-220-230(F-close, but F)
C&J: 225-247.5-260-270-280 (clean only)
BS: 135-225-275-315-335-350-350-350-350-350
BS x 20 @ 61% : 235#

Catalyst General Oly Cycle Week 5 Day 14

Wednesday 10-5

TRAINING:
Power snatch - 75% x 2 x 5
Jerk - 75% x 2 x 5
Snatch pull - 95% (of snatch) x 3 x 3

Work Capacity:
7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge

Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set.

TRAINING OUTCOME:
Power Snatch: 175-175-175-180-185
Jerk: 185-210-225-230-235-240-245
Snatch Pull: 225-225-225

Work Capacity: 55# KB, no rest (sans switching hands), all UB

Catalyst General Oly Cycle Week 5, Day 13

Monday 10-3

TRAINING:
Snatch - 90% x 1 x 3
Clean & jerk - 90% x 1 x 3
Pause back squat (3 sec pause in bottom) - 2RM
Stiff-legged DL - 3 x 6

Circuit: Perform as many reps of each exercise as you can until you start to lose pace and slow down, and immediately switch to the next exercise. You should come nowhere near failure on a rep. Work through the following exercises for a total of 5 minutes:

1.Push-up
2.Pull-up
3.Squat jump

TRAINING OUTCOME:
Snatch: 95x2, 125x2, 145x2, 165x2, 185-195-205-210-215-220(5#PR)-225(10#PR)
C&J: 215-235-250-265-270-275(clean only)-280(clean only)-265
Pause BS: 135-225-275-305-325-340-350 (+35)
SLDL: 255-265-275

Circuit: Just did 5 rounds of each movement. 10 reps per movement. Had to start kipping on the pull-ups after 6-7 on the second round. Really need to start doing them more often.

Deadlift Variations, DB Circuit

Saturday 10-1

TRAINING:
Halting Snatch Grip DL x 3 x 5
Platform Clean Grip DL x 3 x 5
Rack Pulls x 3 x 5

5 rounds, no rest of:
5 Hang High Pulls
5 Power Cleans
5 Push-Press

TRAINING OUTCOME:
HSGDL: 185x5, 205x5, 225x5, 250-265-285-300-315
CGDL (Platform): 315-340-365-385-405-415
Rack-Pulls: 275-350-375-400-425-455

DB Circuit as Rx'd (55# DBs)

Notes: Used straps on all lifts today. DB Circuit was tough on the grip. Did the first two UB but dropped them to shake out the hands between the last 3 rounds.

Catalyst General Oly Cycle Week 4, Day 12

Friday 9-30
TRAINING:
Snatch - 90% x 1 x 3
Clean & jerk - 90% x 1 x 3
Front squat - 90% x 2 x 3

3 sets:
A1. Ab wheel x 15
A2. KB side bend x 15

TRAINING OUTCOME:
Snatch: 95x3, 125x3, 145x2, 170x2, 190, 210-210-210
C&J: 215-235-250-265-265-265-275(clean only)
FS: 235-265-285-305-305-305-315(single)-325(single-PR)

Ab Wheel and Side Bends as Rx'd

Catalyst General Oly Cycle Week 4, Day 11

Wednesday 9-28
TRAINING:
Clean from blocks or mid-hang - 65% x 2 x 6
Clean pull - 90% (of clean) x 4 x 5
Snatch balance - max for day; 80% of that x 3 x 3

TRAINING OUTCOME:
MH Clean: 195#
Clean Pull: 305-275-270-270-270
ME SB: 250# 80% - 205 - 205 - 205

Notes: I had a major brain fart on the Clean Pulls. I miscalculated and put on 305 instead of 265-70 like I was supposed to. Spent a couple of minutes trying to figure out why the weight felt so stinkin heavy...

IWT: Push Press, KBS, Box Jumps, CTB Chin-ups

TRAINING:
6 rounds of:
5 Push Press - 185#
10 KBS - 70#
5 Box Jumps - 30"
10 CTB Chin/Pull-ups
rest 4min b/t rounds

TRAINING OUTCOME:
6 rounds as Rx'd.

Catalyst Oly Cycle Week 4, Day 10

TRAINING:
Snatch - 90% x 1 x 3
Clean & jerk - 90% x 1 x 3
Back squat - 85% x 3 x 3

3 sets; no rest:
20 KB swings
10 supported DB rows/arm

TRAINING OUTCOME:
Snatch: 95-125-145-170-190-210-210-210-210
C&J: 205-225-245-265-265-265
BS: 205-245-275-305-330-330-330

KBS - 55#
DB Rows - 65#

Catalyst General Oly Cycle Week 3, Day 9

TRAINING:
Snatch - 80% x 1 x 5
Clean & jerk - 80% x 1 x 5
Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
Stiff-legged deadlift - 3 x 8

TRAINING OUTCOME:
Snatch:
Warm-up (x2): 95-125-145-165-175
Work sets (x1): 185-190-195-200-205-210-185-185-185-185
C&J: 185-215-235-240-245-250-255
Pause BS: 135-205-225-255-275-300-315
SLDL: 235-235-235

Catalyst General Oly Cycle, Week 3 Day 8

TRAINING:
Snatch from blocks or mid-hang - 65% x 2 x 6
Power jerk - 65% x 2 x 6
Snatch pull - 90% (of snatch) x 4 x 5
Sit-up - 70 total

TRAINING OUTCOME:
Mid Hang Snatch: 155-155-155-155-155-155
Power Jerk: 195*-200-205-210-215-225
Snatch Pull: 210-210-210-210-210
Sit-ups: UA, UB

Catalyst General Oly Cycle, Week 3, Day 7

TRAINING:
Snatch - 80% x 1 x 5
Clean & jerk - 80% x 1 x 5
Front squat - 85% x 3 x 3

3 sets; no rest:
Pull-ups x max reps; minimum of 10
Hanging leg raise x 10

TRAINING OUTCOME:
Snatch: 185-185-185-185-185-195
C&J: 235-235-240-240-240
FS: 185-235-260-285-285-285

PU (supinated): 15-3+7-7+3
HLR: 10-10-10 (all UB)

Grip was toast...

Deadlift x 3 (85-95%) & Z1 Circuit

TRAINING:
Deadlift x 3 (85-95%)
+
30min Circuit @ Z1 pace:
Platform CGDL - 315# - 3 reps
MUs + Ring Dips AMRAP
Box Jumps - 30" - 5 reps
Double Unders - 20 reps
HS Walks - AFAP
HSPUs - 5 reps

TRAINGING OUTCOME:
Deadlift 
Warm-up: 135-225-315-375-405
Work Sets: 425-440-455-470-485*(3RM)

Z1 Circuit: as Rx'd

Catalyst General Oly Cycle Week 2 Day 6

TRAINING:
3-position clean (floor, knee, mid-thigh) - 65% x 5 sets
Clean pull - 85% (of clean) x 5 x 5
Snatch balance - max for day; 75% of that x 3 x 3

3 sets:
A1. Ab wheel x 15
A2. KB side bend x 15

TRAINING OUTCOME:
3-Pos Clean: 195-195-195
CP: 255-255-255
Snatch Balance: 235-185-185-185

Ab Wheel and Side bends as Rx'd (70# DB)

Catalyst General Oly Cycle Week 2, Day 5

TRAINING:
Snatch - 80% x 1 x 5
Clean & jerk - 80% x 1 x 5
Back squat - 75% x 5 x 5

4 sets; no rest:
1-arm KB swing high-pull x 8/arm
1-arm KB push press x 8/arm

TRAINING OUTCOME:
Snatch: 185# x 1 x 10*
C&J: 235# x 1 x 5*
BS: 295# x 5 x 5

No time for the mini WOD...may...MAY try to hit it before practice...MAY...

Notes:
Took me about 5 sets of Snatch at 185# to start feeling good. I did another 5 sets of 1 with about 20-30 recovery between and hit them all pretty well. The first 3 sets I either came forward or missed the rep all together.

Missed the jerk on the 4th set of C&J. Quickly regripped and hit it again although the jerk was still a little wobbly. The 5 set felt good though.

Squats felt heavy today. I need to work on my hips. They are starting to get sore again and I feel a twinge/impingement in my left hip when I squat. MOB WODs here I come...

Catalyst General Oly Cycle Week 2, Day 4

TRAINING:
3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
2 power jerk + 1 split jerk - 65% x 5 sets
Snatch pull - 85% (of snatch) x 5 x 5
Sit-up - 60 total

TRAINING OUTCOME:
3-Pos Snatch: 155-155-155-155-155
PJ + SJ: 195-195-195-195-195
Snatch Pull: 195-195-195-195-195*
Sit-ups: 60 UB

Notes:
*May have done 6 sets instead of 5...not sure though.

Deadlift TnG & Box Jumps

TRAINING:

6 Rounds of:
10 DL TnG - Heavy (increase wt. each set)
10 Explosive Box Jumps - 30"
Rest/walk 6 min b/t sets

TRAINING OUTCOME:
DL TnG: 315-335-355-375-395-415
Box Jumps as Rx'd

Catalyst General Oly Cycle Week 1, Day 3

TRAINING:
Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
Front squat - 60% x 5, 65% x 5, 70% x 3
Good morning - 3 x 8 light

4 Rounds of:
35 KBS
1 min rest b/t rounds

TRAINING OUTCOME:
C+FS+J: 185-185-185-185-185
FS: 205-225-245(x3)-265(x3)
GM: 95-95-95

KBS: 35-45-55-55

Catalyst General Oly Cycle Week 1, Day 2

TRAINING:
Snatch + 2 OHS - 60% (of snatch) x 5 sets
Snatch pull - 80% x 3 x 3
Snatch push press - 3 x 5
Planks - 2 x 1 min; no weight

TRAINING OUTCOME:
Snatch + OHS - 145
Snatch Pull - 185
Snatch PP - 205-220-235
Planks as Rx'd

Catalyst General Oly Cycle, Day 1, Week 1

Catalyst General Oly Cycle Week 1, Day 1

TRAINING:
Hang power snatch - 60% x 2 x 5
Hang power clean + power jerk - 60% x 2 + 2 x 5
Back squat + 3 BJ on 30" - 55% x 10, 60% x 8, 65%, 8, 70% x 5
Press - 3 x 8
Bent row - 3 x 8

A. 3 sets: no rest:
20 m bear crawl
10 halfmoons (Sledge Hammer Swings)

B. 3 sets:
A1. Ab Wheel x 15
A2. KB swing x 15 (55#)

TRAINING OUTCOME:
HPS - 145
HPC - 185
BS + BJ - 215-235-255-275
Press - 135-145-155
DB Row - 65-85-100
A & B - as Rx'd

Deadlift x 3 (83-93%) and Piddlings

Saturday 9-3

TRAINING:
Deadlift 6 x 3 (83-93%)

30 min Circuit at Conversation pace of:
HSPUs on Parallettes - AMRAP (-2)
30" Box Jumps x 5
Wtd Pull-ups x 5 (35#)
Round-Off Jumps x 5
HS Walk - AFAP

TRAINING OUTCOME:
DEADLIFT
WU x 3: 135-225-315-365-395
Work Sets 6 x 3: 415-425-435-445-455-465-485(2)

Circuit as Rx'd

Notes: Had a good time on the circuit. Got some skill work in and some good conversation...

Snatch (50%), Clean and Jerk (50%), Back Squat

Thursday 8-25 Catalyst Oly Bias Day 21

OLY TRAINING:
Snatch 50% x 1 x 5
Clean & Jerk 50% x 1 x 5
Back Squat x 3 x 5(+5 from last week)

TRAINING OUTCOME:
Snatch: 115 x 3 x 5
C&J: 150 x 3 x 5
BS: 330-335-340-345-350

Snatch (60%, 65%, 70%, 60%), Clean & Jerk (60%, 65%, 70%, 60%), Work Capacity: 3 Power Cleans + 6 KBS on the Minute

Wednesday 8-31 Catalyst Oly Bias Cycle 2 Day 20

OLY TRAINING:
Snatch 60%x2, 65%x2, 70%x2, 60%x2x3

Clean & Jerk - 60%x2, 65%x2, 70%x2, 60%x2x3

Work Capacity WOD
on the minute for 8 min:
3 Power clean and jerk - 185#
6 KBS - 90#

TRAINING OTCOME:
Snatch: 135-145-160-135
C&J: 175-190-205-175

Work Capacity:
as Rx'd except I ran 28sec into the 9th minute to finish my 8th round of KBS.

Notes:
I could tell it has been many moons since I had hit a WOD like that. Lungs were burning and muscles were fatigued. Probably need to hit a work capacity WOD at least once a week.

Snatch (70%, 75%, 80%), Clean & Jerk (70%, 75%, 80%), Front Squat (70%, 75%, 80%)

Monday 8-29 Catalyst Oly Bias Cycle 2 Day 19

TRAINING:
Snatch 70%x2, 75%x2, 80%x2x2
Clean & Jerk 70%x2, 75%x2, 80%x1x2
Front Squat 70%x3, 75%x2, 80%x1

TRAINING OUTCOME:
Snatch: 165-175-185
C&J: 205-225-235-245
FS: 235-260-280-295(x3)-305(x2)-315(x1)

DL Variations, IWT: Heavy Push-Press + Double Unders, Body Circuit: Box Jumps + Pull-ups + HSPUs

Saturday 8-21

TRAINING:
Strength
A1. Platform DL x 5
A2. Rack DL x 5

IWT
3 Rounds of:
3 Heavy Push Press
50 Double Unders
rest 2-2:30sec

Cash-Out: Body Circuit
4 rounds at a leisure pace of:
5 Box Jumps - 30" box
10 Dead Hang Pull-ups
15 HSPUs

TRAINING OUTCOME:
Strength
A1. 275-315-350-365-375-385-405(3)
A2. 315-365-405-405-405

IWT
PP: 215-225-235
DUs: (UB)-(37+13)-(27+11+12)

Cash-Out:
Body Circuit as Rx'd

Clean & Jerk (75%, 80%, 85%), Clean Pull (90%), Back Squat (85%)

Thursday 8-18 Catalyst Oly Bias Cycle 2 Day 18

OLY TRAINING:
Clean & Jerk 75% x 2, 80% x 2, 85% x 1 x 3
Clean Pull 90% x 2 x 3
Back Squat 85% x 2 x 3

TRAINING OUTCOME:
C&J: 220-235-250-250-260-270-275
CP: 265-265-265
BS: 305-325-330-335-340-345
 
Notes:
270 & 275 are both PRs for the C&J. Slight press at the top on the 275# though. 270# was legit. Clean was ugly on both today for some reason...usually it is the other way around.

Power Snatch + Snatch (70%), Power Clean & Jerk (70%), Snatch Balance (80%)

Wednesday 8-17 Catalyst Oly Bias Cycle 2 Day 17

OLY TRAINING:
Power Snatch 70% x 2+1 Snatch x 5
Power Clean & Jerk 70% x 2 x 5
Snatch Balance 80% x 1x3

TRAINING OUTCOME:
PS + S - 165#
PC + Jerk - 205-215-225-235-245
SB - 135(x3)-185-215-215-215

Snatch (75%, 80%, 85%), Snatch Pull (90%), Front Squat (80-90%)

Monday 8-15 Catalyst Oly Bias Cycle 2 Day 16

OLY TRAINING:
Snatch 75% x 2, 80% x 2, 85% x 1 x 3
Snatch Pull 90% x 3 x 3
Front Squat x 3 x 6
TRAINING OUTCOME:
Snatch: 175-185-195(f)-185x1,f,f
Snatch Pull: 205
Front Squat: 185-235-275-290-300-275-260-245
 
Notes:
My chewed up thumb made for a rough morning. I couldn't muster enough grit to pull through the pain in my thumb while using my hook grip. That being said, the snatch work today was a little lack-luster. Front squat went well...although I couldn't do simple math this morning and ended up starting and finishing higher than I intended...

Deadlift (ME), Press, and Pull-ups

Saturday 8-19

TRAINING:
Deadlift - 3-3-3-3-3-2-1-1
A1.Press - 3-3-3-3
A2. Chin/Pull-ups - 2-3 @ 31X1
B1. AMRAP Press (135#)
B2. AMRAP Pull-ups
C1. AMRAP Press (135#)
C2. AMRAP Chin-ups

TRAINING OUTCOME:
DL WU: 135-225-315-365-385
DL Work Loads: 405-415-425-435-445-465-485-500(PR)
A1. 135-155-175(1)-165(2)-165-170
A2. 50-60-70-70(2)
B1. 11
B2. 12
C1. 9
C2. 12

Clean & Jerk (75%, 80%, 85%, 90%, 95%), Clean Pull (95%), Back Squat (80%, 85%)

Friday 8-19 Catalyst Oly Bias Cycle 2 Day 15

OLY TRAINING:
Clean & Jerk 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1
Clean Pull 95% x 3 x 3
Back Squat 80% x 5, 85% x 5, 80% x 5

TRAINING OUTCOME:
C&J - 215-230-245-260-275 (fx2)
CP - 280-280-280
BS - 305-305-325-325

Notes: Jerked the 275# above my head, but could not force myself under the bar. It was almost like I was pushing down and back instead of drive under. Clean portion felt really easy though.

Clean DL + Mid Hang Clean (75%). Clean DL (105%), OHS (85%), Push-Press + Jerk (70%)

Wednesday 8-17 Catalyst Oly Bias Cycle 2 Day 14
OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
Clean Deadlift 105% x 4 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3

TRAINING OUTCOME:
CDL + MHC - 220-220-220
CDL - 305-305-305
OHS - 250-250-250(1)-250
PP + Jk - 205-205-205

Snatch (75%, 80%, 85%, 90%, 95%), Snatch Pull (95%), Front Squat (75%, 80%, 85%), Strict Pull/Chin-ups

Monday 8-15 Catalyst Oly Bias Cycle 2 Day 13

OLY TRAINING:
Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Snatch Pull 95% x 3 x 3
Front Squat 75% x 3, 80% x 2, 85% x 2
AMRAP Strict Pull-ups x 1
AMRAP Strict Chin-ups x 1

TRAINING OUTCOME:
Snatch - 170-185-195-205-215
Snatch Pull - 215
Front Squat - 185-235-255-275-290-275-255
Pull-Ups - 14.75
Chin-ups - 12

Notes:
Took me a couple of attempts to hit the 215# (which is a PR by 5#) but once I hit it, it felt good. Front squat felt good today too.

Standing Press + Wtd Pull/Chin-ups, IWT: TnG DL (80-85%) + SDLHPs; IWT: Push-Press (80-85%) + AMRAP Double-Unders in 60sec

Saturday 8-13 OPT Hodge-Podge Day 215

OPT TRAINING:
A1. Standing Press @ 22X2; 3-5 x 5; rest 45-60 sec
(2 sec down to rack, pause 2 sec on rack, ecplode up, 2 sec pause overhead)
A2. Wtd. Pull-ups @ 31X0; 2-3 x 5 rest 3 min
B1. AMRAP Dead-Hang Chin-ups
B2. AMRAP Dead-Hang Pull-ups

WORK CAPACITY (IWT) TRAINING:
3 tough TnG DL
Row 400 m @ 90%
rest 2 min x 3
+
3 tough Push Press
60 sec double unders AMRAP
rest 2 min x 3

CORE TRAINING:
A. GHD Sit Ups - 20,15,10,5; rest 45 sec

(try to complete unbroken)
B. GH Raises - 20,15,10,5; rest 45 sec
(try to complete unbroken)

TRAINING OUTCOME:
OPT
A1. 135-145-155-165-170(4+1 PP)
A2. 35-45-55-65-75*-75**(alternating PU/CU + Dead Hang AMRAP CU/PU)
B1. AMRAP CU - 12 reps
B2. AMRAP PU - 9 reps

WORK CAPACITY:
TnG DL - 405-415-425
SDLHP w/ 45# KB as Rx'd
+
PP - 205-215-225*
DUs - 65-55-52

CORE TRAINING:
A. UB
B. UB

Notes:
Had to kip on the last rep of the 75# PU/CUs to get the third rep. Didn't quite make it over the bar on the last set of CUs. Also, I had a slight dip and catch on the PP at 225# on reps 2-3.

Clean & Jerk (75%, 80%, 85%, 90%, 95%), Clean Pulls (95%), Back Squat (80% & 85%)

Thursday 8-11 Catalyst Oly Bias Cycle 2 Day 12

OLY TRAINING:
Clean & Jerk 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1
Clean Pull 95% x 3 x 3
Back Squat 80% x 5, 85% x 5, 80% x 5

TRAINING OUTCOME:
C&J - 215-230-245-260-275 (f-clean only)
CP - 275-275-275
BS - 135-225-275 x 3; 300-300-320-320 x 5
 
Notes: Couldn't pull the trigger on the jerk at 275#. I can still feel the effects of the ME DL on Tuesday and the last two late nights. To be honest, I was thankful to be able to hit the clean. Last week I felt like I had another 10# in the tank on the clean, today I was felt like I was fortunate to hit the clean...period...

Clean Grip DL + Mid-Hang Clean (75%), Overhead Squat (85%), Push-Press + Jerk (70%), Clean Grip DL - ME

Tuesday 8-8 Catalyst Oly Bias Cycle Two Day 11

OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3
Clean Deadlift x 3-3-3-1-1-1

TRAINING OUTCOME:
CDL+MHC - 75% - 220#
OHS - 85% - 245#
PP+JK - 70% - 205#
CDL - 315, 365, 395, 425, 455, 480, 500(f)

Notes:
Everything felt good today. Missed the 500# by about 2"...just needed to roll my his through, but I couldn't lock out at the top because my hook grip was failing on me. I was close, had the back, leg strength, just not the grip...480# is 96% of 500...still a pretty decent pull for the day.

Snatch (75%, 80%, 85%, 90%, 95%), Snatch Pulls (95%), Front Squat, (75%, 80%, 85%, 80%, 75%), Press (85%)

Sunday 8-7 Catalyst Oly Bias Day 10
OLY TRAINING:

Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 2, 95% x 1, 85% x 3
Snatch Pull 95% x 3 x 3
Front Squat 75% x 3, 80% x 3, 85% x 3, 80% x 3, 75% x 3
Standing Press 85% x 3 x 5

TRAINING OUTCOME:
Snatch - 170-185- 195-205-215 (fx3)-185
Snatch Pull - 215
Front Squat - 250-265-280-265-250
Standing Press - 170-170-170-170-170

Notes: Wasn't dialed in on the 95% Snatch. Pulled it high enough, but chickened out on pushing my head through...next time...

Clean and Jerk (75%, 80%, 85%, 90%), Clean Pulls (90%), Back Squat (80%); Wtd Chin/Pull-ups + Push-ups + 30" Box Jumps

Friday 8-5 OPT Day 214/Catalyst Oly Bias Cycle 2 Day 9

OLY TRAINING:
Clean & Jerk - 75% x 3+1 x 2; 80% x 2+1, 85% x 2+1; 90% x 1
Clean Pulls - 90% x 3 x 3
Back Squat - 80% x 5 x 3

WORK CAPACITY TRAINING:
4 x 4 rounds of:
3 Chin/Pull-ups - wtd
4 Push-ups
5 30" Box Jumps (Work on TnG AMuchAP)
rest 2min between sets

Oly Training Outcome:
C&J - 220-235-250-265-275(clean only)
Clean Pulls - 265
Back Squat - 300 x 5 x 3; 320 x 3, 340 x 2

Work Capacity:
CU/PU Loads: 45-45-35-35
Push-ups & Box Jumps as Rx'd

Snatch DL + Mid-Hang Snatch (75%), Snatch Balance + OHS (80%), Push-Press + Jerk (65%), Snatch Grip DL (105% +)

Wednesday 8-3 Catalyst Oly Bias Cycle 2 Day 8

OLY TRAINING:

Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Balance + OHS 80% x 2 x 3
Push Press + Jerk 65% x 2 x 3
Snatch Deadlift 105% x 4 x 3 (take it higher 4-4-4-4-3-3-3-3)

TRAINING OUTCOME:
SDL + MHS - 170#
SB + OHS - 185#-200#-215#
PP + Jerk - 215#-190#190#190#
SDL - 235-235-255-255-305*-335*-355*-375*

Notes:
*used straps from 305# and up...hands were raw and wasn't mentally dialed in to push past the discomfort. I did 215# once on the PP+J complex on accident. I transfered the bar from the rack back to the platform and forgot to reduce the weight back to 190#. I did it once and thought it felt a little heavier than it should...

Snatch (75%, 80%, 85%, 90%), Snatch Pulls (95%), Front Squat (75%, 80%, 85%, 75%), and Standing Press (82.5%)

Monday 7-31 Catalyst Oly Bias Cycle 2 Day 7
OLY TRAINING:

Snatch 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
Snatch Pull 90% x 3 x 3
Front Squat 75% x 3, 80% x 3, 85% x 3, 75% x 3
Standing Press 82.5% x 3 x 5

TRAINING OUTCOME:
Snatch - 95x2, 125x2, 140x2, 155x2, 175x3, 175x3, 185x2, 195x2, 205x1
Snatch Pull - 215-215-215
FS - 185-225-245-260-275-245
SP - 165-165-165-165-165-135x10

Snatch Grip DL + Weighted Dips, GH-Raises/Good Mornings + AMRAP Ring Push-ups, Russian KBS; AMRAP: L Pull-ups + Traveling Push-ups + 36" Box Jumps

Thursday 7-28 OPT Day 213

OPT TRAINING:
A1. Snatch Grip Dead Lift @ 3111; 8,6,6,4; rest 2 min
A2. Dips wtd @ 40X1; 6,6,4,4; rest 2 min
B1. GH Raises @ 2010; 15 x 4; rest 90 sec
B2. Ring Push Ups @ 2222; amrap (-2) x 4; rest 90 sec
C. KB Russian Swing light x 21; rest 1 min x 3

+

WORK CAPACITY WOD:
As many rounds in 10 min of:
5 L Pull Ups
6 Traveling Push-ups (45# bumper + iron plate)
7 box jumps - 36"

TRAINING OUTCOME:
OPT Training:
A1. 235-255-275-300
A2. 25-45-65-85-100(x3)
B1. 15 GHR - 15 Good Mornings (115#) - 15 GHR - 15 Good Mornings (115#)
B2. 11-12-11-12
 
Work Capacity WOD:
10min of continuous work at about 85% pace...I think I finished round 9 or 10 and was on the 3rd rep of the L-PUs. Finished out the round after time. Lung/conditioning-wise I think I could have definitely pushed harder, but the L PUs and BJs were, physically, a limiting factor for me.

Clean & Jerk (75%, 80%), Clean Pulls (85%), Back Squat (78%); IWT: Heavy TnG HPC + Gassers

Wednesday 7-27 OPT Day 212/Catalyst Oly Bias Cycle 2, Day 6

OLY TRAINING:

Clean & Jerk 75% x 3+1 x 2, 80% x 2+1 x 2
Clean Pull 85% x 4 x 3
Back Squat 78% x 5 x 3

OPT IWT:

5 sets of

A1. 3 Heavy HPC - Tng

A2. 1 Gasser (D&B in Wt. Room x 2)

(rest/walk 3min b/t sets)

TRAINING OUTCOME:

Oly Training:

C&J - 220#-235#

CP - 250#

BS - 295#

OPT IWT:

A1. 185-200-220-235-245

A2. as Rx'd

Halting Clean Grip DL + Mid-Hang Clean (70%), Clean Grip DL (100%), Snatch Balance (70%), Jerk (80%), AMRAP HSPUs & Strict Pull/Chin-ups

Wednesday 7-26 Catalyst Oly Bias Cycle 2 Day 5

OLY TRAINING:
A. Halting Clean-Grip Deadlift + Mid-Hang Clean 70% x 2 x 5
B. Clean-Grip Deadlift 100% x 5 x 3
C. Snatch Balance 70% x 2 x 3
D. Jerk 80% x 2 x 5

Strength/Skill Development:
A1. HSPUs - AMRAP x 4, rest 30 sec
A2. Pull/Chin-ups - AMRAP x 4

TRAINING OUTCOME
Oly Training:
A. HCGDL+MHC - 200#
B. CGDL -  290#
C. SB - 160#
D. Jerk - 230#-235#-235#-235#-235#

Strength/Skill Development:
A1. 21-16-13-12 (61)
A2. 15-11-8-8-4 (46)

Snatch (75%, 80%), Snatch Pull (85%), Front Squat (75%); IWT: Deadlift (Heavy TnG) + Burpees

Sunday 7-23 OPT Day 211/Catalyst Oly Bias Cycle 2 Day 4:

OLY TRAINING:
Snatch 75% x 2 x 2, 80% x 2 x 2
Snatch Pull 85% x 4 x 3
Front Squat 75% x 3 x 3

+

OPT IWT:
Dead Lift 4 heavy TnG
10 burpees AFAP
rest walk 3 min actively x 5

TRAINING OUTCOME:
OLY:
Snatch - 170#, 180#
Snatch Pulls - 195#
Front Squat - 245#

OPT IWT:
DL - 4 Heavy (TnG): 405-420-435-450-465x2-455x1-425
10 Burpees AFAP: as Rx'd

Notes:
Oly work is coming along. Snatch felt pretty good today. I probably should have stayed around 80-85% for the IWT. Got a little big for my britches and went for 465x4 (approx 95%). Only got two, stripped weight down to 455# in order to get the last two and pulled it once.Decided to stop there. My form was going out the window. Dropped back to my 85% (425#) and did my last set as Rx'd.

Clean and Jerk (70%, 75%), Clean Pulls (80%), Back Squat (75%), Press & L-Pull-ups, Box Jumps + KBS + Bupees + Sledge Hammer Swings

Friday 7-21 OPT Day 210/Catalyst Oly Bias Cycle 2 Day 3

OLY TRAINING:
Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull 80% x 5 x 3
Back Squat 75% x 5 x 3

OPT TRAINING:
A1. Press @ 12X1; 2-3 x 3; rest 20 sec
A2. L Pull Ups x 10 x 3; rest 3 min

WORK CAPACITY TRAINING:
30 sec amrap BJ's - 20" @ 100%
30 sec amrap KBS - 2pd @ 95%-100%
30 sec amrap burpees @ 95%-100%
30 sec amrap row cals @ 100% (Subbed Hammer Swings)

TRAINING OUTCOME:
Oly Work:
C&J - 200# - 210#
CP - 235#
BS - 280#

OPT Training:
Press - 170#-175#-180#(x2)
L-PUs - as Rx'd (UB)

Work Capacity Training
Work Output/Round: 68-74-77-76
Reps/Movement/Round:
BJ - 25, 28, 30, 31 (114)
KBS - 16-18-18-18 (70)
Burpees - 12-13-13-12 (50)
Hammer Swings - 15(R)-15(L)-16(R)-15(L) (61)


rest walk 7 min x 4

Halting Snatch Grip DL + Mid-Hang Snatch, Snatch Grip DL, Muscle-Snatch + Snatch Balance + OHS, Push-Press + Jerk, TGUs

Thursday 7-20 OPT Day 209/Catalyst Oly Bias Cycle 2 Day 2

OLY TRAINING:
Halting Snatch Deadlift + Mid-Hang Snatch 70% x 2 x 5
Snatch Deadlift 100% x 5 x 3
Muscle Snatch + snatch balance + OHS 5 x 3
Push Press + Jerk 60% x 2 x 3

OPT Training/Skill Development:
100 TGU slow and steady
(20kg/45#)

TRAINING OUTCOME:
Oly Training:
HSDL + MHS - 95#-125#-145#-160#-160#-160#-160#-160#
SDL - 225#
MS + SB + OHS - 135#-135#-145#-145#-155#
PP + J - 185#-195#-205#

OPT/Skill Development:
100 TGUs - 10/10/5-5/5-5/5-5/5-5/3-3-2-2/2-2-2-2-1-1 (80 total before MS Camp)
                      10-10 (after camp)

Snatch, Snatch Pull, Front Squat, COVP Chin/Pull-ups

Tuesday 7-19 OPT Day 208/Catalyst Oly Bias Cycle 2, Day 1

OLY TRAINING:
Snatch 70% x 2 x 2, 75% x 3 x 2
Snatch Pull 80% x 5 x 3
Front Squat 70% x 3 x 3

OPT TRAINING:
COVP Chin Ups - 20 x 5; rest 3 min
(AMRAP strict, then kip to finish - alt pull/chin-ups)

TRAINING OUTCOME:
Oly Training:
Snatch: 160#, 170#
Snatch Pulls: 185#
Front Squat: 230#

OPT Strict/Kipping COVP Chins:
14/6, 10/10, 7/13, 6/14, 6/14, + 7 more Strict Supinated Chins

IWT: Clean and Jerk + DUs; Push-Press + SDLHPs; Toes-to-Bar, GHD Sit-ups, Ring Push-ups

Monday 7-18 OPT Day 207

OPT TRAINING:
3 sets:
10 TnG clean and jerk
Airdyne 90 sec @ 90%
rest 2 min
+
3 sets:
10 push press TnG
Row 90 sec @ 90%
rest 2 min
+
3 sets:
15 toes to bar
15 GHD sit ups
15 ring push ups
rest 1 min

TRAINING OUTCOME:
C&J: 155# - UB TnG, TnG 6-4, TnG 5-2-2-1
AMRAP DUs: 45 - 38 - 53
 
PP: 135-155-185
AMRAP 45# KB SDLHPs: 55 - 48 - 43
 
Body Circuit as Rx'd
TTB: UB, 10-5, 12-3
GHD SU: UB-UB-UB
Ring PUs: UB-UB-UB
 
Notes:
Bit off more than I could chew with the C&J. First round blew my doors wide open and the last two I was in survival mode. DUs sucked coming off the C&J. PP wasn't too bad, but the SDLHPs were rough on the grip by the end.

Muscle-ups on the Minute, Toes-to-Rings, Box Jumps + IWT: Bench Press + KB Swing & Hang Power Cleans + Push-ups

Friday 7-15

TRAINING:
Buy-in:
A. 3 MUs on the minute x 10
B. Toes to Ring 15 x 3
C. UB, TnG Box Jumps (20") 15 x 4

IWTs:
3 sets of:
Bench Press - 5 reps (70-79%)
Heavy KB Swing
rest 3min b/t sets
+
3 sets of:
Hang Power Cleans - 5 reps (70-79%)
Push-ups - 20 reps
rest 3min b/t sets

TRAINING OUTCOME:
A. MUs as Rx'd
B. 15-15-15-5
C. as Rx'd (lost balance once during the first set)

IWTs:
BP: 225-225-225
KBS: 80-90-100
HPC: 215-225-235(3+2)
PUs: as Rx'd

Cash-Out:
A. Seated, Legless, Rope Ascents 8-8-8 pulls
B. Mobility work

Notes:
I really like having access to, and using Prelipin's chart. It really takes the guess work out of what weights to use. I chose to stay at 225# on the BP in order to maximize speed on the bar. I was afraid that if I went higher the bar would slow too much or I would be temped to bounce it (more than normal) off my chest in order to maintain bar speed.

Snatch, Clean & Jerk, Front Squat, Rhythm Squats, and Timed Lunges

Thursday 7-14 OPT Day 206/Catalyst Oly Bias Day 17


OLY TRAINING:
Snatch 60%x1, 65%x1, 70%x1, 60%x1x3
Clean & Jerk - 60%x1, 65%x1, 70%x1, 60%x1x3

OPT TRAINING:
A. Front Squat @ 32X1; 3-6 x 5; rest 4 min
B. Barbell Rhythm Squats @ 1010: 50 reps x 3 sets; rest 3 min
(full squat each time; unbroken reps; come up onto toes for 1st 10 reps at top, 2nd 10 reps stay flat at top, 3rd 10 reps come up onto toes at top, 4th set of 10 stay flat on feet, last set of 10 come up onto toes at top)
C. 200 walking lunges for time

TRAINING OUTCOME:
OLY WORK:
Snatch: 135x3-145x3-155x2-135x3x3
C&J: 175x2-185x2-195x2-175x2x3

OPT TRAINING:
A. 185-195-205-215-225
B. as Rx'd (135-135-135)
C. 6:30

Notes:
Holy cow the rhythm squats were no joke!! And the lunges were especially fun following the squats...soreness to come may be epic...

Snatch, Clean & Jerk, Front Squat, Standing Press, Weighted Pull/Chin-ups, Double Unders, HS Walks, and Legless Rope Climbs

Tuesday 7-12 OPT Day 205/Catalyst Oly Bias Day 16

TRAINING:
Oly Work:
Snatch 70% x 3, 75% x 2, 80% x 1 x 2
Clean & Jerk 70% x 2, 75% x 1, 80% x 1 x 2, 85% x 1
Front Squat 70% x 3, 75% x 3, 80% x 3

OPT
Standing Press: 3,2,1; rest 4min
Weighted Chin-ups: 3-4 x 3; rest 1:30

Skill Work/Development:
5 Rounds not for time of:
21 UB Double Unders
HS Walk (10-20yds)
Legless (L-ish) Rope Ascent from seated - 7-9 Pulls

Training Outcome:
Oly Work:
Snatch: 95x4-125x3-155x3-165x2, 175x2-190-200-210-220*(f)
C&J: 185x1, 195x2, 210-225x2-240
FS: 135x3-225x3-255x3-275x3-295-305

OPT Work:
SP: 165-180(fx1)-175-185
PU: 55-65-75x3-75x3

Skill Work/Development:
DU as Rx'd + 45 afterwards to round up to 150 total
HS Walks - 10-15-15-10-15yds
L-ish Rope Ascents - 8-8-7-9-9 pulls

Notes:
Hit the bottom of the snatch with 220 twice, but could not come out of the hole with it. Did not have my head through. May have been jumping too soon or something. I definitely pulled it high enough and pulled under it and had it overhead, just lacked the stability/confidence to drive head through and come up with it. I lost it going forward both times. I will get it eventually. Really want to be able to hit two plates in the near future.

IWT: Deadlift - Touch n' Go + 30" Box Jumps; Russian Step-ups + Ring Dips/Rows

Sunday 7-10 OPT Day 204

TRAINING:
3 sets:
10 DL TnG - 315#
10 Box Jumps game pace - 30"
rest walk actively 6 min

+

3 sets:
A. 8-10 DL TnG (inrease wt. each set)
B. 10 Russian Step-ups (ea. leg) - 24" Box
C. AMRAP Ring Dips/Rows
rest walk actively 6 min

TRAINING OUTCOME:
IWT 1 as Rx'd
IWT 2
A. 365x10, 385x10, 405x8
B. as Rx'd
C. 23-21/12-12

Notes:
Felt a slight tug in my right pec where I have had strains before so I ditched the dips for the last round and subbed ring rows instead. I feel like I am a bit wiser than a year ago...or even 2 months ago. I probably would have went for the third set and really been in a bind. My pec is sore, but not strained or tore. Hopefully a couple days R&R will have it back on the mend.

DL TnG felt pretty good today. Almost went for 405x10 but my back was starting to fatigue and round and my grip was waning a bit. Live to fight another day...

Clean & Jerk, Clean Pulls, Back Squat, Front Squat Cluster, Weighted Pull/Chin-ups, Weighted Dips

Friday 7-8 OPT Day 203/Catalyst Oly Bias Day 15

OLY TRAINING:
Clean & Jerk 75% x 2, 80% x 2, 85% x 1 x 3
Clean Pull 90% x 2 x 3
Back Squat 85% x 2 x 3

OPT + DIP/PULL-UP TRAINING:
A. Front Squat Cluster - 1.1.1.1 x 6; rest 4 min - 10 sec b/t reps
B1. Weighted Pull/Chin-ups x 2-3 x 6; rest 10 sec
B2. Weighted Dips x 5 x 6; rest 2 min
C. Strict Pull-ups/Chin-ups (Unweighted) x 12
D. Dips (Unweighted) x 20

TRAINING OUTCOME:
OLY
C&J: 210-225-240
CP: 255-255-255
BS: 315-315-315-335-355

OPT/Pull-up/Dip Training
A. 135-185-225-245-265-275
B1. 50-50-60-60-70-70
B2. 50-75-85-95-95-95
C. 12-12
D. 20

Power Snatch, Power Clean & Jerk, Snatch Balance; Push-Press + Mixed Grip Chins; HSPUs + CTB Chins

Wednesday 7-6 OPT Day 202/Catalyst Oly Bias Day 14

OLY TRAINING:

Power Snatch 70% x 2 x 5
Power Clean & Jerk 70% x 2 x 5
Snatch Balance 80% x 2 x 3

OPT TRAINING:
A1. Push Press - 6,6,4,4; rest 90 sec
A2. Mixed Grip Chin Ups unwtd - amrap strict (-3) x 4; rest 90 sec
B1. HSPU x 10/set x 4; rest 90 sec
B2. CTB CHin Ups x 10 x 4; rest 90 sec

METCON:
5 rounds, each for time, of:
1 squat snatch - 115#
9 OHS - 115#
15 ghd sit ups
rest 90sec b/t rounds

TRAINING OUTCOME:
Oly Training
Power Snatch - 155#
PC&J - 205#
SB - 175#

OPT Training
A1. PP - 155-175-205-220-220(3-f-f)-205
A2. MG Chins - 10-10-10-10
B1-B2. HSPUs and CTB Chins as Rx'd

Metcon:
50sec - 47sec - 44sec - 44sec - 45sec

Cash-Out:
HS Walks and Slow walking

Snatch, Snatch Pull, Front Squat, Overhead Squat, Push-Press and KB Swing, Weighted Sit-ups

Monday 7-4 Catalyst Oly Bias Day 13

OLY TRAINING:

Snatch 75% x 2 x 2, 80% x 3, 85% x 1 x 3, 90% x 1
Snatch Pull 95% x 2 x 3
Front Squat 80% x 3, 85% x 2, 90% x 1 x 2
OHS - 80-85% x 3 x 3

Metcon:
5RFT of
12 Push-press - 95#
12 KB Swings - 55#

Training Outcome:
Snatch: 165-175-185-195
Snatch Pull: 205-205-205
Front Squat: 255-275-295-305
OHS: 135-185-215-235-235(2)*

Metcon: 4:25

Cash-out:
Weighted Sit-ups 15 x 4 (70#)

Notes:
Wasn't really into it today. I had some issues with the snatch at first. Low back is still fatigued from Friday I think. Felt pretty tight through the hips and low back. Front squat started out rough, but ended decent. I switched my grip to a somewhat narrower grip for the second set of OHS and lost it on the way up on the third rep. I decided to call it quits then.

I changed up the metcon due to a slight twinge I felt developing in my right lat near my armpit. I was planning on doing 5RFT of HPC and MUs but opted for the above metcon instead. It didn't dissappoint.

Clean Grip DL & Standing Press Power Matrix, Platform Clean-Grip DL, Box Jumps, Strict Pull/Chin-ups

Friday 7-1

TRAINING:
DL Power Matrix x 8-5-3-1-1-5-8-12
Platform (bumper + iron plate) DL x 5 x 4
Standing Press Power Matrix x 8-5-3-1-1-1-3-5-8
30" Explosive Box Jumps x 10 x 5
Pull/Chin-ups x 10 x 4 (strict)

Training Outcome:
DL Matrix: 285-375-445-475-505*-405-315-225
Platform DL: 225-275-305-325
Standing Press: 135-155-175-185-185-185-175-155-135
Box Jumps: as Rx'd
Pull/Chin-ups: 10-10-9+1*-8+2*

Notes:
I struggled today...475 felt like a ton...and I went for 505 against my better judgement and barely budged it. I just couldn't wrap my mind around it today. I should have stayed at 475 for another single or two.

The last two sets of chins/pull-ups were mixed grip.

Clean and Jerk, Clean Pulls, Back Squat, Close Grip Bench, Press Cluster, Wtd Pull/Chin-ups, GHD Sit-ups

Wednesday 6-29 OPT Day 201/Catalyst Oly Bias Day 12

OLY TRAINING:
Clean & Jerk 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1
Clean Pull 95% x 3 x 3
Back Squat 80% x 5, 85% x 5, 80% x 5

OPT TRAINING:
A. Close Grip Bench Press - 60% 1RM; 6 sets of 2 @ 20X1; rest 45 sec
B. Standing Press Cluster - 2.2.2 x 4; rest 4 min
C1. C1. Wtd Pull/Chin-ups x 5 x 6
C2. GHD sit Ups - 20 x 5; rest 90 sec

Training Outcome:
Oly Training:
C&J: 210-225-240-255-265
CP: 265-265-265
BS: 295-315-295

OPT Training:
A. 185
B. 135-145-155-155 (3min recovery)
C1. 35#
C2. As Rx'd

Snatch DL + Mid-Hang Snatch, Snatch DL, OHS, Push-Press + Jerk; IWT: Chin-ups, KB Swings, Double Unders, OHS

Tuesday 6-28 OPT Day 200/Oly Bias Day 11:
OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Deadlift 105% x 4 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3

OPT TRAINING (IWT):
5 chin ups (strict)
10 KBS - 1.5 pd
20 double unders
10 OHS - 95#
rest 2 min x 3

Training Outcome:
Snatch  Mid-Hang Snatch - 160#
Snatch DL - 230#
OHS - 235-235-245#
PP/Jerk - 195-195-205#

IWT: as Rx'd

Snatch, Snatch Pull, Front Squat; IWT: Power Snatch + Power Clean + Burpees

Monday 6-27 OPT Day 199/Catalys Oly Bias Day 10:

OLY TRAINING:
Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Snatch Pull 95% x 3 x 3
Front Squat 75% x 3, 80% x 2, 85% x 2

OPT TRAINING:
7 sets:
3 heavy power snatch
3 power clean same weight
10 burpees AFAP
rest 6 min actively

Training Outcome:
Snatch - 160-175-185-195*-205*
Snatch Pulls - 205
Front Squat - 235-255-275

IWT:
PS/PC: 145-145-150-150-155-155-165
Burpees as Rx'd

Notes:
I had to get my mind dialed in on the 195. Kids started coming in and I was distracted. Missed twice then nailed it once I focused. 205 was a little shaky so I did it again and nailed it pretty easily. No misses though.

CTB Chin-up Ladder; Burpees + KB Swings; Standing Press; Double Unders

Friday 6-24 OPT Day 198:

OPT TESTING:

As many 1-5 CTB chin ups ladders in 7 min
(you must perform 5 air squats b/t each rep; i.e. 1 CTB chin up, 5 squats, 2 CTB chin ups, 5 squats...up to 5, then start at 1 again)

rest 20 min (more like 10min)

Metcon for time:
10 burpees
15 KBS - 2pd/1.5 pd
10 burpees
12 KBS - 2pd/1.5 pd
10 burpees
9 KBS - 2pd/1.5 pd
10 burpees

Waveload Standing Press: 3-2-1, 3-2-1

Skill Development:
Double-Unders

Training Outcome:
CTB Ladder - 4 + 1-4
Metcon - 2:52-53
Standing Press: 160-180-195-165-185-200(f)
Skill Dev - DUs (20-20-30-36-24)

Clean and Jerk, Clean Pulls, Back Squat; MUs + Rows + Burpees; Front Leaning Rest

Thursday 6-23 OPT Day 197/Catalyst Oly Bias Day 9:

OLY TRAINING:
Clean & Jerk 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
Clean Pull 90% x 3 x 3
Back Squat 80% x 5 x 3

OPT TRAINING:
Clean Grip Dead Lift - 3-4 x 4; rest 4 min
Metcon for time:
15 muscle ups
Row 500 m
30 burpees

TRAINING OUTCOME:
Oly Training:
C&J: 75% - 210#; 80% - 225#; 85% - 240#; 90% - 255#
Clean Pulls: (90%) - 255#
Back Squat: (80%) - 295#

OPT:
CGDL x 3: 225-275-315-365-405-425

Metcon: 5:25 (finished MUs around the 2:45-3:00 min mark)

Cash-Out:
FLR on rings - 240 sec total

Snatch Deadlift + Mid-Hang Snatch, Snatch Deadlift, Snatch Balance + OHS, Push-Press + Jerk; 21-15-9 Box Jumps, KBS, and Release Push-ups

Wednesday 6-22 Catalyst Oly Bias Day 8:

CATALYST OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Deadlift 105% x 4 x 3
Snatch Balance + OHS 80% x 2 x 3
Push Press + Jerk 65% x 2 x 3

+

Metcon
21-15-9 of:
Box Jumps - 20 in
Kettle Bell Swings - 2 pd
Push-Ups - Release at bottom
 
TRAINING OUTCOME:
Oly Training:
SDL+HS (75%): 160#
SDL (105%): 225#
SB+OHS (80%): 175#
PP+Jerk (65%): 185#
 
Metcon TT: 4:01
 
Cash-Out:
HS Walk - 1 length of the weightroom x 2 (both UB)

Snatch, Snatch Pulls, Front Squat, Weighted Chin-ups, Strict Pull-ups, CTB Chin-ups, AMRAP Burpees

Tuesday 6-21 OPT Day 196/Catalyst Oly Bias Day 7

OLY TRAINING:
Snatch 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
Snatch Pull 90% x 3 x 3
Front Squat 75% x 3, 80% x 3, 75% x 3

OPT TRAINING:
A1. wtd supinated chin ups - 2-3; rest 10 sec
A2. pronated strict chin ups x 8; rest 10 sec
A3. CTB chin ups x 12; rest 4 min x 3 (supinated)
B. AMRAP Burpees in 20 sec all out; rest 1:40 x 3

TRAINING OUTCOME:
Oly Training:
Snatch 75% - 165
Snatch 80% - 175
Snatch 85% - 185
Snatch 90% - 195*

OPT Training:
A1. 55-60-65-75(x2)
A2. UB-UB-UB-7+1
A3. UB-UB-UB-6+3+2+1
B. 13-13-13

Notes:
* Did 195# a second time due to cruddy form on the first one. I was a little off and took the barbell for a walk on the way up. Second attempt was clean.

Just noticed we were only supposed to do 3 sets of the Chin-up circuit...oh well. Little extra never hurts every now and again.

Deadlift on the Minute, AMRAP Hang Clean Ladder, AMRAP Muscle-Up Attempt, AMRAP HSPU

Monday 6-20 OPT Day 195:

part 1:

Dead Lift for max weight
(start @ 185#/135# and add 20#/side every 60 sec for a max effort)
(score is highest weight made in #)

rest 20 minutes

part 2:
AMRAP 1-5 unbroken hang squat clean ladders in 10 min

rest 20 min

AMRAP Muscle Ups - 1 attempt

rest 20 Minutes

AMRAP HSPUs in 3min
(score is total reps added together)


TRAINING OUTCOME:
Part 1: DL on the Minute - 465#
Part 2:
HC Ladder: 55 reps
MU: 5 (3-3-3-3-3)
HSPU: 46

Total Reps: 106

Notes: I was about 2-3" from pulling 505#. Lost my hook grip on the right side. Tried to flip over but had lost my mojo by then. Back is strong enough...gotta work on the grip...

Power Clean & Bench Press; IWT: Power Snatch, Burpees & Rows

Friday 6-17 OPT Day 194:
TRAINING:
A1. Power Clean - 2-3 x 5; rest 2 min - leave some

A2. Bench Press - 5,3,1,3,5; rest 2 min - all reps high concentric speed
+
3 sets:
10 power snatch TNG light
10 burpees
Row 100 m @ 100%
rest walk 5 min

Training Outcome:
A1. 3 reps each at: 195-215-235-235-235
A2. 255-280-305(f)-295-285(2)-250

IWT: 95# Power/Musle Snatch, subbed SDLHPs (45#BB) for Rows

Clean & Jerk, Clean Pulls, Back Squat - IWT: Push Press + AMRAP Strict Pull/Chin-ups, GHD Sit-ups

Thursday 6-16 Catalyst Oly Bias Day 6:

OLY TRAINING:
Clean & Jerk 75% x 3+1 x 2
Clean & Jerk 80% x 2+1 x 2
Clean Pull 85% x 4 x 3
Back Squat 78% x 5 x 3

IWT: 4 rounds of
Push Press x 10 - 135#
AMRAP Strict Pull/Chin-ups
rest 4min
+
GHD Sit-ups x 25 x 3

TRAINING OUTCOME:
C&J (75%): 210
C&J (80%): 225
CPs (85%): 240
BS: 285

IWT Pull/Chins: 12-13-11-11-3(after time to round out 50)
+
GHD SUs as Rx'd

Notes:
Ben and I are both feeling pretty banged up from the past few days. Decided to table the testing phase and focus on recovery more. Ben has a big race coming up anyway and I just needed an excuse not to do the WOD...I friggin hate thrusters...

Recovery/Skill Day: Speed work - Hang Clean, Push-Press, Jerk + 3 Position Power Snatch; HS Walk, Thruster, CTB Pull-up, and Box Jump Practice

Wednesday 6-15 OPT Day 193:
OPT TRAINING:
3 sets - tech work/speed: (165#)
1 hang power clean
1 push press
1 split jerk
rest as needed
+
3 sets - tech work/speed: (135#)
3 position power snatch - high, mid thigh, just above knee cap - 1.1.1
rest as needed
+
thruster/CTB chin up practice - 10 min
(work on speed and execution of reps with correct breathing and timing of reps)
+
HS Walk and Box Jump Practice (big wooden and metal box)

rest 2 hours

30 min jog @ Z1 pace.

Halting Clean Deadlift + Mid-Hang Clean, Clean Deadlift, Snatch Balance, Jerk, IWT: Heavy Deadlift and Burpees for Height

Tuesday 6-14 OPT Day 192/Catalyst Oly Bias Day 5:
OLY TRAINING:
Halting Clean Deadlift + Mid-Hang Clean 70% x 2 x 5
Clean Deadlift 100% x 5 x 3
Snatch Balance 70% x 2 x 3
Jerk 80% x 2 x 5

OPT TRAINING:
5 sets @ 97-100%:
5 tough DL touch and go - heavier per set
rest 0 sec
12 burpees - jump to touch 12" above max reach
rest 5 min active recovery
+
Airdyne 20 sec @ max effort (plate pushes)
Rest 2:40 x 4

TRAINING OUTCOME:
Oly Training:
Halting Clean + Mid-Hang Clean - 200#
Clean Grip DL - 285#
Snatch Balance - 155#
Jerk - 230#

OPT IWT:
DL: 385 - 400 - 415 - 430 - 440 (3+1.75) - 405
Burpees for max height as Rx'd
+
20 sec of Plate pushes (45#) - Down and Back

Notes:
I used a clean grip for the IWT on 385 and 400 then switched to an over/underhand grip for the 415 and 430. I flipped back to the CG for the 440 and lost my grip after the 3rd rep. I regripped and then was only able to pull it legit once. The 5th rep I just could not lock it out. I got it up to about mid thigh, but could not roll my hips through. I even tried it again after the burpees and got the same result. I was was done...I did pull 405 once when I was stripping down and it felt good.

Snatch, Snatch Pulls, Front Squat, Squat Clean Practice, Ring HSPUs and Pistol Squats

Monday 6-13 OPT Day 191/Catalyst Oly Bias Day 4

OLY TRAINING:
A. Snatch, 75% x 2 x 2
B. Snatch, 80% x 2 x 2
C. Snatch Pulls, 85% x 4 x 3
D. Front Squat, 75% x 3 x 3

OPT TRAINING:
A. Clean practice for 10 min
B. AMRAP in 10 min of 4 Ring HSPUs and 10 Pistol Squats

TRAINING OUTCOME:
Oly Training:
A. 160-165
B. 170-175
C. 185-185-185
D. 235-235-235

OPT Training:
A. Sets of 3, 135-155-175-195-215
B. 7 rounds plus 4 HSPUs

Notes:
Snatch felt better than I thought it would. My hips are pretty tight. I didn't press it too hard on the clean practice or the AMRAP portion of the WOD. Just sort of went through the motions and used it more as a oportunity for skill development in all the movements.

Decided to save the DUs for tomorrow as a buy-in or cash-out.

Chin/Pull-ups, Dips, Good Mornings, Ab Wheel

TRAINING on the FARM:

30# Wtd Chin-ups/Pull-ups - 10(BW) - 7-7-7-7-7 - 10(BW)
30# Wtd Dips - 10(BW)-10-10-10-10-10-20(BW)-20(BW)
135# Good Mornings - 10-10-10-10-10
Ab Wheel 2 x 25

Clean and Jerk, Clean Pulls, HB Back Squat, IWT: Shoulder to OH + Burpees and Box Jumps

Friday 6-10 OPT Day 190/Catalyst Oly Bias Day 3

OLY TRAINING:
Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull 80% x 5 x 3
Back Squat 75% x 5 x 3

TRAINING:
5-7 sets @ 97-100%:
4 shoulder to overhead tough
rest 0 sec
3x:
5 burpees AFAP
5 box jumps - 24/20" AFAP
rest walk 5-6 min actively

TRAINING OUTCOMES:
OLY TRAINING:
Clean & Jerk (70%) - 195
Clean and Jerk (75%) - 210
Clean Pulls (80%) - 225
Back Squat (75%) - 275
OPT TRAINING:
5 Rounds of:
Shoulder - Overhead: 185#
Circuit as Rx'd
Recovery time - 4 min

Halting Snatch DL + Mid Hang Snatch, Snatch DL, Muscle Snatch + Snatch Balance + OHS, Push Press + Split Jerk, HB Back Squat, OHS, Wall Ball/Toes-2-Bar Practice

Wednesday 6-8 OPT Day 189/Catalyst Oly Bias Day 2:

OLY TRAINING:
A. Halting Snatch Deadlift + Mid-Hang Snatch 70% x 2 x 5
B. Snatch Deadlift 100% x 5 x 3
C. Muscle Snatch + snatch balance + OHS 5 x 3
D. Push Press + Jerk 60% x 2 x 3

OPT TRAINING:
A. Back Squat @ 30X0; 3,3,2,2,1; rest 5 min
B. OHS - 3 x 3 @ 80%; rest 2 min
C. Wall Ball/Toes to Bar practice - 5 min

OLY TRAINING OUTCOME:
A. 135# Straight Sets (70% of max Hang Snatch)
B. 215# (100% of max Snatch)
C. 135# Straight Sets
D. 175# (60% of max Split Jerk)

OPT TRAINING OUTCOME:
A. 265-285-305-325-345
B. 205-205-205
C. as Rx'd...also some HS Walks and Dips/Push-ups

Snatch, Snatch Pull, Front Squat; IWT: Power Cleans, Burpees, CTB Chin/Pull-ups

Tuesday 6-7 OPT Day 188/Catalyst OLY Bias Day 1

OLY TRAINING:
Snatch 70% of 215 x 2 x 2, 75% of 215 x 3 x 2
Snatch Pull 80% of 215 x 5 x 3
Front Squat 70% of 315 x 3 x 3

OPT TRAINING:
3-5 sets @ 97-100%:
3 tough power clean
6 burpees AFAP
9 CTB chin ups AFAP

rest walk 5 min b/t sets actively

Oly Training Outcome:
70% - 155#
75% - 165#
80% - 175#
FS - 70% - 220#

OPT Training Outcome:
PC Loads: 205-215-220-225-235*

*Started around 75% and ended around 85% of max load.

Cash-out:
HS Walks x 2 lengths of the weight room.

IWT: Heavy Push Press, 2pd KBS, and CTB Chin/Pull-ups

Monday 6-6 OPT Day 187:


TRAINING:
7 sets for times:
9 push jerk heavy touch and go
12 KBS - 2pd/1.5 pd
15 CTB chin ups
rest walk 4 min

Training Outcome:
PP: 185-195-195-195-195-195-195
KBS: All UB
C/PUs: 14+1, 6+3+2+2+2, 4+4+4+3, 4+4+4+3, 4+4+4+3, 4+3+3+3+2, 6+5+4

Notes:
Holy Moly this one kicked my rear...Glad the PUs/CUs weren't Rx'd as UB...they whooped me. The PP was not touch and go from about the middle of the second set on. I just made sure I got all 9 reps without setting the BB down and called it good....

Cash-Out:
6 x 5 Dead Hang PU/CUs
Hand Stand Walk Attempts x 4
Static Dips

Campsite WODs

Thursday 6-2
A. Handstand Walks x 5 attempts
B. Parallette HSPUs 2 every 30
C1. AMRAP Strict Pull-ups/Chin-ups w/ 20# Vest;  rest 2min
C2. AMRAP Ring Dips - 20# Vest; rest 2min
D. 5 x 30sec L-Sits on Parallettes

Friday 6-3
A. Handstand Walks x 5 attempts
B. From CrossFit Football
Complete 10 rounds of: (using 55# KB)

One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

C. Using a 55# KB,  4 rounds of:
10 Goblet Squats
10 Press (each arm)
15 Rows (each arm)
10 KB Push-ups (each side)
10 KB Snatch (each arm)

Saturday 6-4
AM WOD:
6 mile hike w/ 20# vest (approximately 2hrs) - took the kids...caught some bugs, a snake and a turtle...good times.

PM WOD:
A. Handstand Walk Attempts x 5
B. AMRAP Ring HSPUs x 4; rest 1:30
C. AMRAP Ring Push-ups x 4; rest 1:30
D. AMRAP Ring Dips x 4; rest 1:30
E. AMRAP Strict Ring Pull-ups (false grip, full external rotaion at bottom) x 4; rest 1:30

Snatch and Snatch Pulls, Clean and Jerk and Clean Pulls, High Bar Back Squat, Hang Squat Clean, Burpees, Pull-ups, Burpees, Double Unders

Tuesday 5-31 OPT Day 186:

TRAINING:
A. Snatch
1 rep on the minute x 4 at 72%
1 rep on the minute x 4 at 75%
1 rep on the minute x 4 at 78%
1 rep on the minute x 4 at 82%

B. Snatch Pull 3x3 @ 110%

C. Clean and Jerk
1 rep on the minute x 4 at 72%
1 rep on the minute x 4 at 75%
1 rep on the minute x 4 at 78%
1 rep on the minute x 4 at 82%

D. Clean pulls 3x3 @ 90-110%

E. High Bar Back Squat 3 x 5 @ 30X1

F. 5 sets @ 97%:
10 hang squat clean - 95#
10 burpees
10 chin ups
10 burpees
35 double unders
(rest only through breathing; no activity 5 min b/t sets)

Training Outcome:
A. 155-165-175-185
B. 235-235-235
C. 195-205-215-225
D. 255-280-300
E. 225-255-275
F. as Rx'd

IWT: Power Cleans, Box Jumps, & Double Unders; Deadlift, Burpees, & Double Unders

Sunday 5-29 OPT Day 185:

TRAINING:

3 tough power clean
5 box jumps - 24" AFAP
20 double unders AFAP
rest 5 min x 3
+
3 tough DL
5 burpees AFAP
20 double unders AFAP
rest 5 min x 3

Training Outcome:
PC: 215-225-235
BJ: as Rx'd
DUs: B- B-B

DL: 405-415-415
Burpees: as Rx'd
DUs: UB-UB-UB

Cash-Out:
DL 315# x 15 reps
+
4 Rounds of:
5 DL - 315#
5 Weighted Dips (Static) - 100#
8 Good Mornings - 95#

Deloading-ish at the State Meet Day 2

Saturday 5-28 Day Two at the Hotel

TRAINING/DELOADING:
Row Intervals:
5min at Z1
30 rounds of:
30 sec @ 85-90%, 30 sec @ 50%
5min @ Z1

KB Circuit: (deloading)
5 rounds of:
15 Goblet Squats
10 Press/arm
10 KB Snatch
10 KB Push-ups/side (place one hand on KB and one on floor. Do 10 reps, then switch and do 10 more.)

KB Swing Breathing Ladder:
1 rep-1 breath, 2 reps-2 breaths...and so on up to 15. Work or regulating your breathing not speed.

Deloading at the State Meet Day 1

Friday 5-27 in the Hotel:

Deloading:
15min on eliptical @ Z1
+

20 TGU/arm light KB - slow and steady
+
15 One-legged DL/per side x 4
+
240 sec FLR accumulated on floor

Heavy IWT's: Back Squat & C2B Pulls/Chins, Waveload Bench and Upright Rows

Thursday 5-26

TRAINING:
IWT:
6 sets of:
3 Heavy Back Squats, rest 10 sec
15 C2B Pull-ups/Chin-ups
5min recovery between sets

A1. Waveload Bench 3, 2, 1, 3, 2, 1
A2. 15 Upright Rows, 95# x 6
2min recovery between sets

Training Outcome:
Back Squat: 315-325-330-335-340-315
C2B Pull/Chin-ups: Pro-Sup-Pro-Sup-Pro-Sup

A1. Bench Press: 255-275-300-275-295-315(f)-305
A2. Upright Rows: as Rx'd

TESTING: 5min AMRAP Clean & Jerk - 165#, Max Broad Jump , AMRAP Press - 95#, AMRAP Chin-ups, AMRAP KB Snatch - 3min

Wednesday 5-25 (Last Day of School) OPT Day 184

AM TESTING:

part 1:
as many reps in 5 min:
1 squat clean - 165#/110#
1 jerk - 165#/110#

rest 20 min

part 2:
"jump, press, pull"
Max Broad Jump in inches - 3 attempts in 3 min
rest 1 min
AMRAP Press - 95# - 1 attempt
rest 1 min
AMRAP strict chin ups - 1 attempt
(jump does not count if any part of your body falls back; press is NO pause allowed at top or bottom, hands "just" outside shoulders on bar; no kip through shoulders or hips is allowed on chin ups - MUST be a pronated medium grip shoulder width)

rest 5 min

BONUS:
AMRAP KB Snatch - 1.5pd in 3 min
(when you put the KB down perform 3 burpees and you must switch hands at that time ONLY)

Testing Outcome:
Part 1: 26 reps
Part 2: "Jump-Press-Pull"

1. Broad Jump: 7' 5", 7' 8", 8' 5" (lost my paper...these are rough estimates based off of cruddy memory...may be off)
2. Press: 25...barely
3. Strict Chin-ups: 15

Bonus: 53 reps (15-15-10-13) + 9 Burpees

PM WOD:
TRAINING:

as many rounds in 15 min:
9 DL - 155#/100#
12 push ups
15 box jumps - 24/20"

Training Outcome:
as Rx'd: 10 + 3 DL*

*According to my ditto marks I had 10 + 3, but it may have been 9 + 3DL...I may have lost count in the middle somewhere. I didn't think I finished 2 rounds ahead of Ben. This one was a slog...19-20hrs into a fast...

Bench Press 5x3 & Strict Chin-ups, Clapping Push-ups & Pull-ups, Unanchored Sit-ups

Tuesday 5-24 OPT Day 183:

TRAINING:
A1. bench press - 5 x 3 @ 80%; rest 2 min
A2. strict chin ups - amrap (-1) x 5; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. Anchored Sit Ups - 5 sets of 30; rest 1 min b/t sets

Training Outcome:
A1. 245-255-260-265-275-285*
A2. 12-12-13-13-13+2
B1. UB, 15-5, 8-single-ish to finish
B2. as Rx'd - Butterfly kip practice (made it to about 10-12 before I lost it)
C. 45 + 15 + 30(GHD) - 1 min recovery between the set of 45 and 15. Then only transition from 15 to GHD.

*Did one extra set.

Deadlift Power Matrix

Monday 5-23

TRAINING:
Deadlift Power Matrix: 8-5-3-1-1-1-5

Training Outcome:
280 x 8, 375 x 5, 445 x 3, 470 x 1, 485 x 1, 500 (f), 475 x 1, 375 x 5

Notes:
We did some work today...was hoping to get the 500# today, but it wasn't coming up. I budged it, but couldn't get it to break farther than about an inch off the ground.