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