Saturday 12-31
TRAINING:
A. Press: 8-5-3-1-1-1-3-5-8
B. Deadlift: 8-5-3-1-1-1-1-5
C1. Snatch Grip Pull-ups x 6 x 7
C2. Weighted Dips 8-5-3-2-2-2-8
D. Broad Jumps - Max Effort x 4 (rest 2min)
E1. Hollow Rocks x 30 x 3
E2. Ab Wheel x 20 x 3
TRAINING OUTCOME:
A. 150-170-180-200(f)-190-195-200(f)-195-180-170-150
B. 310-400-475-510-525-540(10# PR)-550(20# PR)-405
C1. 6-6-6-6-6-6-6 (42)
C2. 15-60-80-100-100-100-65
D. 1. 7' 7.5" 2. 8' 3.5" 3. 8' 7" 4. 8' 8"
E1 & E2 as Rx'd
Saturday, December 31, 2011
Thursday, December 29, 2011
Catalyst Masters Cycle Week 5, Day 15
Wednesday 12-28
TRAINING:
A. Clean & Jerk - Work to a heavy single
B. Pause Back Squat - Work to a 3 RM
C. Clean Pulls - 95% x 3 x 3
D. Straight Leg Deadlift, 3 x 5
CORE TRAINING: (4 rounds)
E1. KB Windmill (30-35-40-45) x 20
E2. Hanging Leg Raises x 20
TRAINING OUTCOME:
A. 135-185-205-230-255-270-280-290* (f x 3)
B. 135-225-275-315-335-345-355 (20# increase from 10/24)-365 (2 reps - 2nd rep was only about 2 sec)
C. 285-285-285
D. 325-325-325
E1-E2. as Rx'd
TRAINING:
A. Clean & Jerk - Work to a heavy single
B. Pause Back Squat - Work to a 3 RM
C. Clean Pulls - 95% x 3 x 3
D. Straight Leg Deadlift, 3 x 5
CORE TRAINING: (4 rounds)
E1. KB Windmill (30-35-40-45) x 20
E2. Hanging Leg Raises x 20
TRAINING OUTCOME:
A. 135-185-205-230-255-270-280-290* (f x 3)
B. 135-225-275-315-335-345-355 (20# increase from 10/24)-365 (2 reps - 2nd rep was only about 2 sec)
C. 285-285-285
D. 325-325-325
E1-E2. as Rx'd
Tuesday, December 27, 2011
Catalyst Masters Program Week 5, Day 14
Tuesday 12-27
TRAINING:
A. 3-Position Snatch (low-knee-high hip) x 3 x 9
B. Snatch Balance + OHS x 2 x 9
C. Split Rack Jerk + Rack Jerk + Jerk x 3 x 3
D. Snatch-grip DL - Knees-to-Full Extension x 10 x 5
E1. Ab Wheel x 20 x 3
E2. DB (70#) Side Bends × 20/side
TRAINING OUTCOME:
A. 95-95-115-135-145-155-165-175
B. 95-125-145-165-185-205-215-225
C. 185-185-185
D. 175-195-205-225-245
E1-E2. Ab Wheel & Side Bends as Rx'd
TRAINING:
A. 3-Position Snatch (low-knee-high hip) x 3 x 9
B. Snatch Balance + OHS x 2 x 9
C. Split Rack Jerk + Rack Jerk + Jerk x 3 x 3
D. Snatch-grip DL - Knees-to-Full Extension x 10 x 5
E1. Ab Wheel x 20 x 3
E2. DB (70#) Side Bends × 20/side
TRAINING OUTCOME:
A. 95-95-115-135-145-155-165-175
B. 95-125-145-165-185-205-215-225
C. 185-185-185
D. 175-195-205-225-245
E1-E2. Ab Wheel & Side Bends as Rx'd
Monday, December 26, 2011
Catalyst Masters Cycle Week 5, Day 13
12-26
TRAINING:
Snatch - 75% x 2, 80% x 2, 85% x 1 x 2, 87% x 1, 80% x 2 x 2
Front Squat - Max Effort
Snatch Pulls - 95%
Weighted Dips x 3 x 6
70# DB Swing Breathing Ladder (1 - 15)
TRAINING OUTCOME:
Snatch: 175-185-195-200-185-185
FS: 185x2, 235x2, 265x2, 285x2, 305x2, 325x2, 345x2, 365x1(15#PR)
Snatch Pulls: 220-220-220
Wt. Dips: 55-65-75-85-95-100
DBS Breathing Ladder as Rx'd
TRAINING:
Snatch - 75% x 2, 80% x 2, 85% x 1 x 2, 87% x 1, 80% x 2 x 2
Front Squat - Max Effort
Snatch Pulls - 95%
Weighted Dips x 3 x 6
70# DB Swing Breathing Ladder (1 - 15)
TRAINING OUTCOME:
Snatch: 175-185-195-200-185-185
FS: 185x2, 235x2, 265x2, 285x2, 305x2, 325x2, 345x2, 365x1(15#PR)
Snatch Pulls: 220-220-220
Wt. Dips: 55-65-75-85-95-100
DBS Breathing Ladder as Rx'd
Friday, December 23, 2011
Power Matrix: Press, Deadlift, Weighted Chin-ups
Thursday 12-22
TRAINING:
Press: 8-5-3-1-1-1-3-5-8
Deadlift: 8-5-3-1-1-1-1-3-5
Weighted Chin-ups: 8-5-3-1-1-1-3-5-8
TRAINING OUTCOME:
Press: 145-165-175-195-195-195*-175*-165*-145
DL: 300-390-470-500-510-520*-530*(20# PR)-470*-390*
Wtd. Chins: BW-50-70-100-100-100-70-50-BW
Notes:
*Belted up.
TRAINING:
Press: 8-5-3-1-1-1-3-5-8
Deadlift: 8-5-3-1-1-1-1-3-5
Weighted Chin-ups: 8-5-3-1-1-1-3-5-8
TRAINING OUTCOME:
Press: 145-165-175-195-195-195*-175*-165*-145
DL: 300-390-470-500-510-520*-530*(20# PR)-470*-390*
Wtd. Chins: BW-50-70-100-100-100-70-50-BW
Notes:
*Belted up.
Wednesday, December 21, 2011
Catalyst Masters Program Week 4, Day 12
Wednesday 12-21
TRAINING:
Clean & Jerk - 75% x 3 + 1, 80% x 2 + 1, 85% x 1, 90% x 1, 95% x 1
Back Squat + Box Jump (30") - 80-90% x 5 x 5
Clean Pulls - 95% x 3 x 3
TRAINING OUTCOME:
C/J: 225-245-260-275-285(5#PR)
BS + BJ: 335-345-355-365-315
CP: 285-285-285
Notes:
Had some issues with my hands on the clean for some reason today. A couple of times I received the bar with my left pinky and ring finger trapped under the bar. Not sure why it was coming out of my hands like that. I did notice that my thumbs feel swollen. I think 3 days in a row of using the hook grip is taking its toll on my thumbs. I could I was having a harder time securing as good a grip as I normally have due to the extra volume in my thumbs.
TRAINING:
Clean & Jerk - 75% x 3 + 1, 80% x 2 + 1, 85% x 1, 90% x 1, 95% x 1
Back Squat + Box Jump (30") - 80-90% x 5 x 5
Clean Pulls - 95% x 3 x 3
TRAINING OUTCOME:
C/J: 225-245-260-275-285(5#PR)
BS + BJ: 335-345-355-365-315
CP: 285-285-285
Notes:
Had some issues with my hands on the clean for some reason today. A couple of times I received the bar with my left pinky and ring finger trapped under the bar. Not sure why it was coming out of my hands like that. I did notice that my thumbs feel swollen. I think 3 days in a row of using the hook grip is taking its toll on my thumbs. I could I was having a harder time securing as good a grip as I normally have due to the extra volume in my thumbs.
Tuesday, December 20, 2011
Catalyst Masters Program Week 4, Day 11
Tuesday 12-20
TRAINING:
A. Clean-grip Dealdift + Mid-Hang Clean + Front Squat - 75% x 3 x 3
B. Overhead Squat - 85% x 2 x 3
C. Split Push-Press + Rack Jerk + Jerk - 70% x 3 x 3
D. Clean Deadlift - 105% x 4 x 3
TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 95-135-155-175-195-215-225-235-245-255
C. 185-210-210-210
D. 315-315-315
Notes:
I can tell we did not have a rest day. My shoulders felt pretty fatigued during the OHS.
TRAINING:
A. Clean-grip Dealdift + Mid-Hang Clean + Front Squat - 75% x 3 x 3
B. Overhead Squat - 85% x 2 x 3
C. Split Push-Press + Rack Jerk + Jerk - 70% x 3 x 3
D. Clean Deadlift - 105% x 4 x 3
TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 95-135-155-175-195-215-225-235-245-255
C. 185-210-210-210
D. 315-315-315
Notes:
I can tell we did not have a rest day. My shoulders felt pretty fatigued during the OHS.
Monday, December 19, 2011
Catalyst Masters Program Week 4, Day 10
Monday 12-19
TRAINING:
Snatch - 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Front Squat - 80% x 3, 85% x 2, 90% x 2, 95% x 2, 85% x 2, 80% x 3
Snatch Pulls - 90% x 3 x 3
TRAINING OUTCOME:
Snatch: 185-195-205-215-225 (fx3)
FS: 285-300-315-335-300-305
Snatch Pulls: 215-215-215
CORE TRAINING: (PM)
4 Rounds of:
Ab Wheel x 20
70# DB Side Bends x 20
Hanging Leg Raises x 20
+
45# Good Mornings x 20 x 2
TRAINING:
Snatch - 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Front Squat - 80% x 3, 85% x 2, 90% x 2, 95% x 2, 85% x 2, 80% x 3
Snatch Pulls - 90% x 3 x 3
TRAINING OUTCOME:
Snatch: 185-195-205-215-225 (fx3)
FS: 285-300-315-335-300-305
Snatch Pulls: 215-215-215
CORE TRAINING: (PM)
4 Rounds of:
Ab Wheel x 20
70# DB Side Bends x 20
Hanging Leg Raises x 20
+
45# Good Mornings x 20 x 2
Sunday, December 18, 2011
Jerk Assistance and Position Work
Saturday 12-17
TRAINING:
Jerk Supports x 3
Jerk Recovery x 3
TRAINING OUTCOME:
Jerk Support: 225-275-315-365-405
Jerk Recovery: 225-275-295-315
Notes: Went in with Amanda and the kids to help her out with her training and decided to get some assistance work in.
TRAINING:
Jerk Supports x 3
Jerk Recovery x 3
TRAINING OUTCOME:
Jerk Support: 225-275-315-365-405
Jerk Recovery: 225-275-295-315
Notes: Went in with Amanda and the kids to help her out with her training and decided to get some assistance work in.
Friday, December 16, 2011
Power Matrix Press and Deadlift
Friday 12-16
AM TRAINING:
Press - 8-5-3-1-1-1-5
Deadlift - 8-5-3-1-1-1-5-8
TRAINING OUTCOME:
Press: 140-160-170-180-185-190-160
DL: 295-385-465-490-495-500-385-295
Notes: Felt really good today. Wanted to push the DL, but decided to save it for another day.
PM TRAINING:
Wtd. Chin-ups - 8-5-3-1-1-1-5-8
Dips - 8-5-3-1-1-1-3-5-8-20
CORE TRAINING:
Ab Wheel x 20 x 4
Tic Tacs (45#) x 20 x 4
TRAINING OUTCOME:
Wtd. Chins: 205-240-255-295-295-295-255-205(x10)
Dips - 205-240-260-295-295-295-260-240-205
AM TRAINING:
Press - 8-5-3-1-1-1-5
Deadlift - 8-5-3-1-1-1-5-8
TRAINING OUTCOME:
Press: 140-160-170-180-185-190-160
DL: 295-385-465-490-495-500-385-295
Notes: Felt really good today. Wanted to push the DL, but decided to save it for another day.
PM TRAINING:
Wtd. Chin-ups - 8-5-3-1-1-1-5-8
Dips - 8-5-3-1-1-1-3-5-8-20
CORE TRAINING:
Ab Wheel x 20 x 4
Tic Tacs (45#) x 20 x 4
TRAINING OUTCOME:
Wtd. Chins: 205-240-255-295-295-295-255-205(x10)
Dips - 205-240-260-295-295-295-260-240-205
Thursday, December 15, 2011
Catalyst Master's Program Week 3, Day 9
Thursday 12-15
TRAINING:
Clean and Jerk - 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
Back Squat + Box Jump - 85% x 5 x 5
Clean Pulls - 90% x 3 x 3
TRAINING OUTCOME:
C/J: 225-225-240-255-275
BS + BJ (30"): 345-345-350-350-350
CP: 275-275-275
Felt pretty good today. Squats were tough, but felt good.
TRAINING:
Clean and Jerk - 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
Back Squat + Box Jump - 85% x 5 x 5
Clean Pulls - 90% x 3 x 3
TRAINING OUTCOME:
C/J: 225-225-240-255-275
BS + BJ (30"): 345-345-350-350-350
CP: 275-275-275
Felt pretty good today. Squats were tough, but felt good.
Tuesday, December 13, 2011
Catalyst Master's Program Week 3, Day 9
Tuesday 12-13
TRAINING:
Halting Snatch DL + 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 DL - 105% x 4 x 3
TRAINING OUTCOME:
HSDL+MHS: 95-115-135-155-175-175-175
SB+OHS: 95-135-165-185-205*-215-220-225
PP+J: 195-195-205
SDL: 245-245-245
*Missed twice before getting it.
TRAINING:
Halting Snatch DL + 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 DL - 105% x 4 x 3
TRAINING OUTCOME:
HSDL+MHS: 95-115-135-155-175-175-175
SB+OHS: 95-135-165-185-205*-215-220-225
PP+J: 195-195-205
SDL: 245-245-245
*Missed twice before getting it.
Monday, December 12, 2011
Catalyst Master's Program Week 3, Day 1
Monday 12-12
TRAINING:
Snatch – 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
Front Squat – 75% x 3, 80% x 3, 75% x 3
Snatch Pull – 90% x 3 x 3
Core of Choice:
Ab wheel x 20
Wallballs x 20
Hanging leg raises x 20
TRAINING OUTCOME:
Snatch: 85-115-135-160-180-190-200-210-215
FS: 205-235-265-285-300-300-285-265
Snatch Pull: 215-215-215
C.O.C as Rx'd
TRAINING:
Snatch – 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
Front Squat – 75% x 3, 80% x 3, 75% x 3
Snatch Pull – 90% x 3 x 3
Core of Choice:
Ab wheel x 20
Wallballs x 20
Hanging leg raises x 20
TRAINING OUTCOME:
Snatch: 85-115-135-160-180-190-200-210-215
FS: 205-235-265-285-300-300-285-265
Snatch Pull: 215-215-215
C.O.C as Rx'd
Friday, December 9, 2011
Press, Wtd. Chins, Positional DL Work
Friday 12-9
TRAINING:
Press - 5 x 5
Wt. Chins - 5 x 5
Snatch DL - 5 x 4
Clean DL - 3 x 4
DL - 3 x 5
TRAINING OUTCOME:
Press: 135-150-160-170-180(2)-165(3)-155(4)-145(4)-135(5)
135# AMRAP - 10
Wt. Chins: 55-60-65-70-75-80(3)
Snatch DL - 135-185-215-240-240-240
Clean DL - 285-325-325
DL - 375-415-445(4)
Notes: Did halting Snatch DL up through 215 with a 5 second pause just above the knee. Used straps on 240 and up.
TRAINING:
Press - 5 x 5
Wt. Chins - 5 x 5
Snatch DL - 5 x 4
Clean DL - 3 x 4
DL - 3 x 5
TRAINING OUTCOME:
Press: 135-150-160-170-180(2)-165(3)-155(4)-145(4)-135(5)
135# AMRAP - 10
Wt. Chins: 55-60-65-70-75-80(3)
Snatch DL - 135-185-215-240-240-240
Clean DL - 285-325-325
DL - 375-415-445(4)
Notes: Did halting Snatch DL up through 215 with a 5 second pause just above the knee. Used straps on 240 and up.
Thursday, December 8, 2011
Catalyst Masters Cycle Week 2, Day 3
Thursday 12-8
TRAINING:
Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2
Back Squat + 3 Box Jumps – 78% x 5 x 5
Clean Pull – 85% x 4 x 3
Core of Choice:
10 R - 10 L Sledge Hammer
20 tic tacks w/45# plate
TRAINING OUTCOME:
CJ: 135-185-205-225-225-240-240
BS+BJ (30"): 335-335-335-335*-335*
Clean Pull: 255-255-255
COC as Rx'd
*belted up for the last two sets
TRAINING:
Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2
Back Squat + 3 Box Jumps – 78% x 5 x 5
Clean Pull – 85% x 4 x 3
Core of Choice:
10 R - 10 L Sledge Hammer
20 tic tacks w/45# plate
TRAINING OUTCOME:
CJ: 135-185-205-225-225-240-240
BS+BJ (30"): 335-335-335-335*-335*
Clean Pull: 255-255-255
COC as Rx'd
*belted up for the last two sets
Tuesday, December 6, 2011
Catalyst Master's Program Week 2, Day 5
Tuesday 12-6
TRAINING:
Halthing Clean Deadlift + Mid-Hang Clean + Front Squat - 70% x 3 x 5
Snatch Balance - 70% x 2 x 3
Jerk - 80% x 2 x 5
Clean Deadlift 100% x 4 x 3
TRAINING OUTCOME:
HCDL+MHC+FS: 95-135-185-210-210-210-210-210
SB: 95-135-165-185-195-205
Jerk: 185-215-240-240-240-240-240
Clean DL - DNF; ran out of time
TRAINING:
Halthing Clean Deadlift + Mid-Hang Clean + Front Squat - 70% x 3 x 5
Snatch Balance - 70% x 2 x 3
Jerk - 80% x 2 x 5
Clean Deadlift 100% x 4 x 3
TRAINING OUTCOME:
HCDL+MHC+FS: 95-135-185-210-210-210-210-210
SB: 95-135-165-185-195-205
Jerk: 185-215-240-240-240-240-240
Clean DL - DNF; ran out of time
Monday, December 5, 2011
Catalyst Masters Program Week 2, Day 4
Monday 12-5
TRAINING:
Snatch - 75% x 2 x 2; 80% x 2 x 2
Front Squat - 80% x 3 x 3
Snatch Pull - 85% x 4 x 3
Core of Choice:
3 Rounds of:
Ab Wheel x 20
Topside Halfmoons (45#) x 20
TRAINING OUTCOME:
Snatch: 95-115-135-155-175-180-185-190
FS: 185-225-245-265-285-285-285-265
SP: 200-200-200
COC as Rx'd
TRAINING:
Snatch - 75% x 2 x 2; 80% x 2 x 2
Front Squat - 80% x 3 x 3
Snatch Pull - 85% x 4 x 3
Core of Choice:
3 Rounds of:
Ab Wheel x 20
Topside Halfmoons (45#) x 20
TRAINING OUTCOME:
Snatch: 95-115-135-155-175-180-185-190
FS: 185-225-245-265-285-285-285-265
SP: 200-200-200
COC as Rx'd
Saturday, December 3, 2011
Reverse Pyramind Training: Press and DL + Wtd Dips and Chin-ups/Pull-ups
Saturday 12-3
TRAINING:
Shoulder Press: RPT 87.5%-77.5%-67.5%
Deadlift: RPT 85%-75%-65%
Wtd. Dips
Dead Hang Pull/Chin-ups
Double Under Flight Simulator 10-20-30-40-50-40-30-20-10
rest AMAN b/t sets
TRAINING OUTCOME:
SP: 175x4-155x10-135x12-135x4
DL: 435x8-385x11-335x17 (36 reps)
Wtd. Dips: 65x5-75x5-85x5-95x3-95x3-55x7 (28 reps)
DH PU/CU: 11-11-7+2-9 (40 reps)
DU Flight Simulator as Rx'd (all UB except round of 50 broken 25-15-10)
TRAINING:
Shoulder Press: RPT 87.5%-77.5%-67.5%
Deadlift: RPT 85%-75%-65%
Wtd. Dips
Dead Hang Pull/Chin-ups
Double Under Flight Simulator 10-20-30-40-50-40-30-20-10
rest AMAN b/t sets
TRAINING OUTCOME:
SP: 175x4-155x10-135x12-135x4
DL: 435x8-385x11-335x17 (36 reps)
Wtd. Dips: 65x5-75x5-85x5-95x3-95x3-55x7 (28 reps)
DH PU/CU: 11-11-7+2-9 (40 reps)
DU Flight Simulator as Rx'd (all UB except round of 50 broken 25-15-10)
Friday, December 2, 2011
Catalyst Master's Program Week 1, Day 3
Friday 12-2
TRAINING:
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2
Back Squat + 3 30" Box Jumps– 75% x 5 x 5
Clean Pull – 80% x 5 x 3
Core Circuit: 3x 15 of:
Hanging Leg Raises
75# DB Side Bends
Ab Wheel
TRAINING OUTCOME:
C&J: 210-210-225-225
BS + BJ's: 315-315-315-315-315
Clean Pulls: 240-240-240
Core Circuit as Rx'd
Notes: Back Squat was done in a HB, receiving position. It actually felt pretty good. Felt pretty rusty on the Clean and Jerk though. Could definitely tell we hadn't done it in a while...
TRAINING:
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2
Back Squat + 3 30" Box Jumps– 75% x 5 x 5
Clean Pull – 80% x 5 x 3
Core Circuit: 3x 15 of:
Hanging Leg Raises
75# DB Side Bends
Ab Wheel
TRAINING OUTCOME:
C&J: 210-210-225-225
BS + BJ's: 315-315-315-315-315
Clean Pulls: 240-240-240
Core Circuit as Rx'd
Notes: Back Squat was done in a HB, receiving position. It actually felt pretty good. Felt pretty rusty on the Clean and Jerk though. Could definitely tell we hadn't done it in a while...
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