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.
Thursday, July 28, 2011
Wednesday, July 27, 2011
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
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
Monday, July 25, 2011
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)
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)
Sunday, July 24, 2011
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.
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.
Friday, July 22, 2011
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
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
Thursday, July 21, 2011
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)
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)
Wednesday, July 20, 2011
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
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
Monday, July 18, 2011
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.
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.
Friday, July 15, 2011
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.
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.
Thursday, July 14, 2011
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...
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...
Tuesday, July 12, 2011
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.
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.
Sunday, July 10, 2011
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...
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...
Friday, July 8, 2011
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
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
Wednesday, July 6, 2011
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
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
Monday, July 4, 2011
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.
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.
Friday, July 1, 2011
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.
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.
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