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