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