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.
Monday, October 31, 2011
Saturday, October 29, 2011
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...
TRAINING:
Deadlift: 5x5 @ 80-90
TRAINING OUTCOME:
135-225-275-315-365-405-425-435-445-455 (4 + 7/8 reps)*
*So stinkin close...
Friday, October 28, 2011
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#
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#
Wednesday, October 26, 2011
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
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
Monday, October 24, 2011
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
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
Saturday, October 22, 2011
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
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
Friday, October 21, 2011
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.
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.
Wednesday, October 19, 2011
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
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
Tuesday, October 18, 2011
Finnegan Gettin' Swole...
Monday, October 17, 2011
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)
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)
Saturday, October 15, 2011
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
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
Wednesday, October 12, 2011
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.
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.
Monday, October 10, 2011
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...
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, October 8, 2011
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...
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...
Friday, October 7, 2011
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#
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#
Wednesday, October 5, 2011
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
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
Monday, October 3, 2011
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.
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.
Sunday, October 2, 2011
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.
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.
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