Monday 1-30
TRAINING:
A. Snatch - 73% x 3, 76% x 3 x 2, 79% x 2 x 2
B. Front Squat - 75% x 4 x 8
C1. Snatch Pulls - 95% x 4 x 3
C2. Standing Ab Wheel x 12 x 3
C3. DB Side Bends x 20/side x 3
TRAINING OUTCOME:
A. 165-175-175-185-185
B. 275-275-275-275-275-275-275*-275* (*belted up)
C1. 220-220-220
C2. As Rx'd
C3. 75# DB (Need to increase volume instead of load next time)
PM WORK: Mobilize if time...
Monday, January 30, 2012
Saturday, January 28, 2012
Strength and Skill Work Day
Saturday 1-28
TRAINING:
A1. Press - 77.5% x 5 x 6; rest 10-12 breaths
A2. Deadlift - 70-80% x 5 x 6 (No belt); rest 2:40-3:00min
B. Muscle-ups - 1-2 reps every 30 sec (total 30)
C. Toes-to-Rings - 3 x 15
D1. Burpees x 10 AFAP x 4- rest 30-45sec
D2. Double Unders x 25 x 4- rest 30-45sec
TRAINING OUTCOME:
A1. 155-155-155-155-155-155
A2. 405-415-425-435-445-455
B. 2-2-2-2-1-1-1-1-2-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1
C. 15-10/5-10/5
D1. Approximately 20-22 sec to do 10 Burpees. Used remaining time + 30 sec to recover
D2. Broken (16-5-4)-UB-UB-UB
Notes:
Press was pretty easy today. Really focused on coming to a complete stop before driving up in order to work on the starting strength portion of the lift.
DL wasn't bad until the set of 445 and 455. 1-4 of the 445 was tight. Last rep was ugly. 1-3 of the 455 was tight and form began breaking down on reps 4-5.
MUs are coming along. Shaved 2.5 min off my time from last time. Was able to start out doing doubles for the first 4 rounds and snuck one double in later too. All the rest were singles.
It has been a while since I had done any Burpees...and yeah...they still suck. Felt really slow and sluggish coming off the floor. Like I was pushing up off of sand or something.
Double Unders weren't bad once I go my groove back.
TRAINING:
A1. Press - 77.5% x 5 x 6; rest 10-12 breaths
A2. Deadlift - 70-80% x 5 x 6 (No belt); rest 2:40-3:00min
B. Muscle-ups - 1-2 reps every 30 sec (total 30)
C. Toes-to-Rings - 3 x 15
D1. Burpees x 10 AFAP x 4- rest 30-45sec
D2. Double Unders x 25 x 4- rest 30-45sec
TRAINING OUTCOME:
A1. 155-155-155-155-155-155
A2. 405-415-425-435-445-455
B. 2-2-2-2-1-1-1-1-2-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1
C. 15-10/5-10/5
D1. Approximately 20-22 sec to do 10 Burpees. Used remaining time + 30 sec to recover
D2. Broken (16-5-4)-UB-UB-UB
Notes:
Press was pretty easy today. Really focused on coming to a complete stop before driving up in order to work on the starting strength portion of the lift.
DL wasn't bad until the set of 445 and 455. 1-4 of the 445 was tight. Last rep was ugly. 1-3 of the 455 was tight and form began breaking down on reps 4-5.
MUs are coming along. Shaved 2.5 min off my time from last time. Was able to start out doing doubles for the first 4 rounds and snuck one double in later too. All the rest were singles.
It has been a while since I had done any Burpees...and yeah...they still suck. Felt really slow and sluggish coming off the floor. Like I was pushing up off of sand or something.
Double Unders weren't bad once I go my groove back.
Friday, January 27, 2012
Oly Linear Progression, Day 2: Clean and Jerk, Back Squat, & Clean Pulls
Friday 1-27
TRAINING:
A. Clean & Jerk - 70% x 3+1 x 2, 73% x 3+1 x 2, 76% x 3 + 1 x 2
B. Back Squat + Box Jump (no counter swing) - 70% x 6 x 6
C. Clean Pulls - 70% x 5 x 3
TRAINING OUTCOME:
A. 210-210-220-220-230-230
B. 295-295-295-295-295
C. 275-275-275
PM Mobility Work: Foam rolling and stretching.
TRAINING:
A. Clean & Jerk - 70% x 3+1 x 2, 73% x 3+1 x 2, 76% x 3 + 1 x 2
B. Back Squat + Box Jump (no counter swing) - 70% x 6 x 6
C. Clean Pulls - 70% x 5 x 3
TRAINING OUTCOME:
A. 210-210-220-220-230-230
B. 295-295-295-295-295
C. 275-275-275
PM Mobility Work: Foam rolling and stretching.
Wednesday, January 25, 2012
Oly Skill Day: 3-Position Snatch, Snatch Balance + OHS, Push-Press + Jerk
Wednesday 1-25
AM TRAINING:
A. 3-Position Snatch - 70% x 3 x 5
B. Snatch Balance + OHS - 70-80% x 2 x 4
C. Push Press + Jerk - 60% x 2 x 3
AM TRAINING OUTCOME:
A. 95-115-135-150-165-165-165-165-165
B. 95-125-145-165-185-195-205-215
C. 185-185-185
PM CORE TRAINING:
3 Rounds of:
Knees-to-Elbows x 10
Good Mornings x 10 (95-115-135)
Top-Side Half-Moons x 20 (45# Plate)
AM TRAINING:
A. 3-Position Snatch - 70% x 3 x 5
B. Snatch Balance + OHS - 70-80% x 2 x 4
C. Push Press + Jerk - 60% x 2 x 3
AM TRAINING OUTCOME:
A. 95-115-135-150-165-165-165-165-165
B. 95-125-145-165-185-195-205-215
C. 185-185-185
PM CORE TRAINING:
3 Rounds of:
Knees-to-Elbows x 10
Good Mornings x 10 (95-115-135)
Top-Side Half-Moons x 20 (45# Plate)
Monday, January 23, 2012
Oly Linear Progression Day 1: Snatch, Front Squat, Snatch Pull
Monday 1-23
TRAINING:
A. Snatch - 70% x 3 x 2, 73% x 3 x 2, 76% x 3 x 2
B. Front Squat - 70% x 6 x 6
C1. Snatch Pulls - 90% x 5 x 3
C2. Standing Ab Wheel - 3 x 10
C3. 70# DB Side Bends - 3 x 20/side
TRAINING OUTCOME:A. 155-155-165-165-175-175
B. 255*-255-255-255-255-255*
C1. 205-205-205
C2. as Rx'd
C3. as Rx'd
Notes:
Had a miss at 165 on the 1st set, 3rd rep. Had another miss at 175 on the second set, 3rd rep. I think I got in too much of a hurry. I only did 5 reps on the first set of FS with no belt. I was really fatigued in the midsection. I put on the belt and popped of the next set of 6 like it was 185...weird. Finished the last set of FS with a 6 + 1 to make up for the missed rep on the first set. Core is toast after the standing ab wheel. Most I had done since getting back into them about 3-4 weeks ago was 6 at a time. Today I busted out 3 sets of 10.
TRAINING:
A. Snatch - 70% x 3 x 2, 73% x 3 x 2, 76% x 3 x 2
B. Front Squat - 70% x 6 x 6
C1. Snatch Pulls - 90% x 5 x 3
C2. Standing Ab Wheel - 3 x 10
C3. 70# DB Side Bends - 3 x 20/side
TRAINING OUTCOME:A. 155-155-165-165-175-175
B. 255*-255-255-255-255-255*
C1. 205-205-205
C2. as Rx'd
C3. as Rx'd
Notes:
Had a miss at 165 on the 1st set, 3rd rep. Had another miss at 175 on the second set, 3rd rep. I think I got in too much of a hurry. I only did 5 reps on the first set of FS with no belt. I was really fatigued in the midsection. I put on the belt and popped of the next set of 6 like it was 185...weird. Finished the last set of FS with a 6 + 1 to make up for the missed rep on the first set. Core is toast after the standing ab wheel. Most I had done since getting back into them about 3-4 weeks ago was 6 at a time. Today I busted out 3 sets of 10.
Saturday, January 21, 2012
YMCA Musings
Saturday 1-21
Ok, so I went to the Y this morning with Amanda to help her out with her squats...which she totally dominated by the way and it was an interesting experience. It had been a very long time since I had been in a globo-type setting. I forgot what it was like. There were people stroking the ellipticals, guys doing heavy isolation curls...while wearing a weight belt mind you, and the occasional machine hopper who roamed the workout area moving from machine to machine but never really accomplishing much. It was amusing to say the very least.
Ended up doing some mobility work and core work and then hit a little variation of a metcon with Amanda that we adapted and turned into an IWT.
3 sets of the following
3 rounds
7 KB Swings - 70#
7 Push-ups
rest 2min b/t sets
Ok, so I went to the Y this morning with Amanda to help her out with her squats...which she totally dominated by the way and it was an interesting experience. It had been a very long time since I had been in a globo-type setting. I forgot what it was like. There were people stroking the ellipticals, guys doing heavy isolation curls...while wearing a weight belt mind you, and the occasional machine hopper who roamed the workout area moving from machine to machine but never really accomplishing much. It was amusing to say the very least.
Ended up doing some mobility work and core work and then hit a little variation of a metcon with Amanda that we adapted and turned into an IWT.
3 sets of the following
3 rounds
7 KB Swings - 70#
7 Push-ups
rest 2min b/t sets
Friday, January 20, 2012
Power Matrix: AM Press & Deadlift, PM Pull-ups, Dips, and Core
Friday 1-20
AM TRAINING: Power Matrix
A. Press: 8-5-3-1-1-1-5
B. Deadlift: 8-5-3-1-1-1-5
TRAINING OUTCOME:
A. 150-170-180-195-200(fx2)-195-200*-170
B. 330-415-485-525-545*-565*-415
PM TRAINING:
A1. Pull-ups: 8-5-3-1-1-1-5-SG AMRAP
A2. Weighted Dips: 10-8-5-3-2-2-2-5-20
A3. GHD Leg-Raises - 4 x 15
A4. Weighted Sit-ups - 3 x 15 (70#)
PM TRAINING OUTCOME:
A1. BW-45-65-85-85-85-45-7reps
A2. BW-60-75-90-100-100-100-75-BW
A3. as Rx'd
A4. as Rx'd
Notes:
Came up on my toes a bit on the 200# Press. Not going to count it as legit until I can do it with completely flat feet. There was definitely no dip though. Put a belt on for the 545 and 565...which is a 15#PR. Rest of the lifts were with no belt.
AM TRAINING: Power Matrix
A. Press: 8-5-3-1-1-1-5
B. Deadlift: 8-5-3-1-1-1-5
TRAINING OUTCOME:
A. 150-170-180-195-200(fx2)-195-200*-170
B. 330-415-485-525-545*-565*-415
PM TRAINING:
A1. Pull-ups: 8-5-3-1-1-1-5-SG AMRAP
A2. Weighted Dips: 10-8-5-3-2-2-2-5-20
A3. GHD Leg-Raises - 4 x 15
A4. Weighted Sit-ups - 3 x 15 (70#)
PM TRAINING OUTCOME:
A1. BW-45-65-85-85-85-45-7reps
A2. BW-60-75-90-100-100-100-75-BW
A3. as Rx'd
A4. as Rx'd
Notes:
Came up on my toes a bit on the 200# Press. Not going to count it as legit until I can do it with completely flat feet. There was definitely no dip though. Put a belt on for the 545 and 565...which is a 15#PR. Rest of the lifts were with no belt.
Tuesday, January 17, 2012
Deload, Day 4
Tuesday 1-17
TRAINING:
Oly Work
A. 3-Position Clean + Jerk - 65% x 3+1 x 5
B. Jerk Dip Squat + Jerk - 65% x 3+1 x 3
C. Back Squat + Box Jumps - 65% x 5+5 x 7
TRAINING OUTCOME:
Oly Work
A. 195-195-200-200-205
B. 195-195-195
C. 135-225-275-275-275-275-275-275-275
TRAINING:
Oly Work
A. 3-Position Clean + Jerk - 65% x 3+1 x 5
B. Jerk Dip Squat + Jerk - 65% x 3+1 x 3
C. Back Squat + Box Jumps - 65% x 5+5 x 7
TRAINING OUTCOME:
Oly Work
A. 195-195-200-200-205
B. 195-195-195
C. 135-225-275-275-275-275-275-275-275
Deload Day 3
Monday 1-16
OLY TRAINING: Deload
A. 3-Position Snatch - 65% x 3 x 5
B. Snatch Balance + OHS - 65% x 2 x 5
C. Front Squat - 65% x 5 x 5
SKILL DEVELOPMENT:
A. Muscle-ups - 1 every 30sec for 15 min
B. HSPUs - 2 every 30 sec for 25 min
C. L-Sits - Accumulate 2 min
TRAINING OUTCOME:
Oly Work
A. 95-115-135-155-155-155-155-155
B. 95-115-135-155-175-180-185-190-195
C. 185-235-235-235-235-235
Skill Development
A. No misses
B. Did 20 on Parallettes to 3 25# bumpers, the rest were done on the turf, no parallettes.
C. 30sec-30sec-26+4sec-15+15sec = 120sec (2min)
OLY TRAINING: Deload
A. 3-Position Snatch - 65% x 3 x 5
B. Snatch Balance + OHS - 65% x 2 x 5
C. Front Squat - 65% x 5 x 5
SKILL DEVELOPMENT:
A. Muscle-ups - 1 every 30sec for 15 min
B. HSPUs - 2 every 30 sec for 25 min
C. L-Sits - Accumulate 2 min
TRAINING OUTCOME:
Oly Work
A. 95-115-135-155-155-155-155-155
B. 95-115-135-155-175-180-185-190-195
C. 185-235-235-235-235-235
Skill Development
A. No misses
B. Did 20 on Parallettes to 3 25# bumpers, the rest were done on the turf, no parallettes.
C. 30sec-30sec-26+4sec-15+15sec = 120sec (2min)
Friday, January 13, 2012
RPT Press and Deadlift
Friday 1-13
TRAINING:
A. RPT Press (AMRAP) - 85%, 75%, 65%
B. RPT DL (AMRAP) - 85%, 75%, 65%
TRAINING OUTCOME:
A. 175 x 6, 155 x 11, 135 x 13 (+2 reps)
B. 470 x 8, 415 x 11, 365 x 13 (+ 6 reps)
Notes: Good WOD!
TRAINING:
A. RPT Press (AMRAP) - 85%, 75%, 65%
B. RPT DL (AMRAP) - 85%, 75%, 65%
TRAINING OUTCOME:
A. 175 x 6, 155 x 11, 135 x 13 (+2 reps)
B. 470 x 8, 415 x 11, 365 x 13 (+ 6 reps)
Notes: Good WOD!
Thursday, January 12, 2012
Catalyst Masters Program Week 7, Day 21
Thursday 1-12
TRAINING:
A. Snatch - 80-90% x 1 x 5 (pause in the hole)
B. Clean and Jerk - 75-85% x 1
C. Back Squat + Box Jump x 3 x 5
TRAINING OUTCOME:
A. 95-115-135-150-165-185-185-195-195-205-205
B. 205-225-240-255*-255*
C. 135-225-275-315-330-345-315-315-275
Notes:
*Clean only. Just didn't have the pop today. Cleans were ugly as well.
TRAINING:
A. Snatch - 80-90% x 1 x 5 (pause in the hole)
B. Clean and Jerk - 75-85% x 1
C. Back Squat + Box Jump x 3 x 5
TRAINING OUTCOME:
A. 95-115-135-150-165-185-185-195-195-205-205
B. 205-225-240-255*-255*
C. 135-225-275-315-330-345-315-315-275
Notes:
*Clean only. Just didn't have the pop today. Cleans were ugly as well.
Tuesday, January 10, 2012
Catalyst Masters Cycle Week 7, Day 20
Tuesday 1-10
TRAINING: Deloading
A. Snatch - 60% x 1, 65% x 1, 70% x 1 x 3, 60% x 1 x 3
B. Clean + Rack Dip Squats + Jerk - 60% x 1+3+1, 65% x 1+3+1, 70% x 1+3+1, 60% x 1+3+1 x 3
C. Snatch Balance + OHS x 2 x 6
TRAINING OUTCOME:
A. 95x2, 115x2, 135x2, 145 x 1, 155 x 1, 165 x 3, 145 x 3
B. 185-200-215-185-185-185
C. 95-125-145-165-185-205 (SB only)
PM TRAINING:
A1. HS Walk (20m)
A2. Ab Wheel
A3. KB Side Bends
A4. Reverse Hypers
+
Mobility Work
TRAINING: Deloading
A. Snatch - 60% x 1, 65% x 1, 70% x 1 x 3, 60% x 1 x 3
B. Clean + Rack Dip Squats + Jerk - 60% x 1+3+1, 65% x 1+3+1, 70% x 1+3+1, 60% x 1+3+1 x 3
C. Snatch Balance + OHS x 2 x 6
TRAINING OUTCOME:
A. 95x2, 115x2, 135x2, 145 x 1, 155 x 1, 165 x 3, 145 x 3
B. 185-200-215-185-185-185
C. 95-125-145-165-185-205 (SB only)
PM TRAINING:
A1. HS Walk (20m)
A2. Ab Wheel
A3. KB Side Bends
A4. Reverse Hypers
+
Mobility Work
Monday, January 9, 2012
Catalyst Masters Cycle Week 7, Day 19
Monday 1-9
TRAINING: (Deload)
A. Snatch - 70% x 1, 75% x 1, 80% x 2
B. Clean + Jerk Dip Squats + Jerk - 70% x 1+3+1, 75% x 1+3+1, 80% x 1+3+1 x 2
C. Front Squat RPT - AMRAP @ 85%, 75%, 65%
TRAINING OUTCOME:A. 95-115-135-145-155-165-175-185-185
B. 185-200-210-225-240-240
C. 310 x 5, 275 x 7, 245 x 10 (22 reps)
PM WOD: CORE TRAINING TBA
TRAINING: (Deload)
A. Snatch - 70% x 1, 75% x 1, 80% x 2
B. Clean + Jerk Dip Squats + Jerk - 70% x 1+3+1, 75% x 1+3+1, 80% x 1+3+1 x 2
C. Front Squat RPT - AMRAP @ 85%, 75%, 65%
TRAINING OUTCOME:A. 95-115-135-145-155-165-175-185-185
B. 185-200-210-225-240-240
C. 310 x 5, 275 x 7, 245 x 10 (22 reps)
PM WOD: CORE TRAINING TBA
Friday, January 6, 2012
RPT: Press and Deadlift + Pull-ups, Dips, and Core Training
Friday 1-6
AM TRAINING:
A. RPT Deadlift - AMRAP @ 85%-75%-65%
B. RPT Press - AMRAP @ 85%-75%-65%
AM TRAINING OUTCOME:
A. 175 x 6, 155 x 9, *155 x 5, 135 x 14
B. 470 x 7, 415 x 10, 365 x 15
Notes:
Feel good with today's outcome. Was + 2 on press at 175#. One rep less than last time on 155#, and tied my best of 14 at 135#. I accidentally did a set of 5 at 155# between the 155# and 135#. I forgot to decrease the weight after the last set. Thought 135# felt heavier than it should so I checked and sure enough it was 155#. Wanted to get 15 or more at 135#. Hopefully next time. The extra set at 155# might have played a role in the outcome.
DL was a big jump in weight (+ 35#), but I did use a belt and straps. I have used straps every time I have done a DL RPT, but this is the first time I used a belt. I feel like I left at least one rep, maybe more, on the platform at each attempt...especially the last two sets.
PM TRAINING:
A1. Wtd. Dips 8-5-3-3-2-2-2
A2. Snatch Grip Pull-ups x 7 x 7B1. Hanging Leg Raises - 3 x 20
B1. Good Mornings - 3 x 10
B2. Tic Tacs - 3 x 20
B3. Hanging Leg Raises - 3 x 20
PM TRAINING OUTCOME:
A1. BW-65-80-90-100-100-100
A2. UB x 7 x 7
B1. 135-185-205
B2. 45# bumper as Rx'd
B3. as Rx'd
AM TRAINING:
A. RPT Deadlift - AMRAP @ 85%-75%-65%
B. RPT Press - AMRAP @ 85%-75%-65%
AM TRAINING OUTCOME:
A. 175 x 6, 155 x 9, *155 x 5, 135 x 14
B. 470 x 7, 415 x 10, 365 x 15
Notes:
Feel good with today's outcome. Was + 2 on press at 175#. One rep less than last time on 155#, and tied my best of 14 at 135#. I accidentally did a set of 5 at 155# between the 155# and 135#. I forgot to decrease the weight after the last set. Thought 135# felt heavier than it should so I checked and sure enough it was 155#. Wanted to get 15 or more at 135#. Hopefully next time. The extra set at 155# might have played a role in the outcome.
DL was a big jump in weight (+ 35#), but I did use a belt and straps. I have used straps every time I have done a DL RPT, but this is the first time I used a belt. I feel like I left at least one rep, maybe more, on the platform at each attempt...especially the last two sets.
PM TRAINING:
A1. Wtd. Dips 8-5-3-3-2-2-2
A2. Snatch Grip Pull-ups x 7 x 7B1. Hanging Leg Raises - 3 x 20
B1. Good Mornings - 3 x 10
B2. Tic Tacs - 3 x 20
B3. Hanging Leg Raises - 3 x 20
PM TRAINING OUTCOME:
A1. BW-65-80-90-100-100-100
A2. UB x 7 x 7
B1. 135-185-205
B2. 45# bumper as Rx'd
B3. as Rx'd
Thursday, January 5, 2012
Catalyst Masters Cycle Week 6, Day 18
Thursday 1-5
AM TRAINING:
A. Clean & Jerk - 75% x 2, 80% x 2, 85% x 1, 88% x 1, 91% x 1, 75% x 1 x 3
B. Back Squat + Box Jump - 85% x 3+5, 88% x 3+5, 90% x 3+5, 92.5% x 3+5, 94% x 3+5
C. Clean Pulls - 90% x 3 x 3
AM TRAINING OUTCOME:
A. 225-240-255-265-275-225-225-225
B. 135-225-275-315-335-350-360-370-380-385
C. 275-275-275
PM TRAINING: (2:30)
A1. Windmills x 10/side x 3
A2. Reverse Hypers x 20 x 3
A3. Weighted Incline Sit-ups x 20 x 3
Notes:
AM: Clean was off today in the beginning. Felt solid when I went back down to 75% though. Squat was good today, but I think I was pretty much at my limit. Did the box jumps on the small wooden box. Not sure how tall it is. Thinking around 22". I know it is taller than the 20", but shorter than the 24".
AM TRAINING:
A. Clean & Jerk - 75% x 2, 80% x 2, 85% x 1, 88% x 1, 91% x 1, 75% x 1 x 3
B. Back Squat + Box Jump - 85% x 3+5, 88% x 3+5, 90% x 3+5, 92.5% x 3+5, 94% x 3+5
C. Clean Pulls - 90% x 3 x 3
AM TRAINING OUTCOME:
A. 225-240-255-265-275-225-225-225
B. 135-225-275-315-335-350-360-370-380-385
C. 275-275-275
PM TRAINING: (2:30)
A1. Windmills x 10/side x 3
A2. Reverse Hypers x 20 x 3
A3. Weighted Incline Sit-ups x 20 x 3
Notes:
AM: Clean was off today in the beginning. Felt solid when I went back down to 75% though. Squat was good today, but I think I was pretty much at my limit. Did the box jumps on the small wooden box. Not sure how tall it is. Thinking around 22". I know it is taller than the 20", but shorter than the 24".
Tuesday, January 3, 2012
Catalyst Masters Cycle, Week 6, Day 17
Tuesday 1-3
TRAINING: Skill and Position Work
A. 3-Position Snatch - 70% x 3 x 5
B. 3-Position Clean + Jerk - 70% x 3+1 x 5
C1. Reverse Hyper Extensions; 3 x 15
C2. Ab Wheel; 3 x 20
C3. 70# DB Side Bends
TRAINING OUTCOME:
A. 95-120-140-160-165-165-165-165
B. 165-195-210-210-210-210-210
C1. as Rx'd
C2. as Rx'd (did 5 from standing on sets 2-3 + 15 from knees)
C3. as Rx'd
TRAINING: Skill and Position Work
A. 3-Position Snatch - 70% x 3 x 5
B. 3-Position Clean + Jerk - 70% x 3+1 x 5
C1. Reverse Hyper Extensions; 3 x 15
C2. Ab Wheel; 3 x 20
C3. 70# DB Side Bends
TRAINING OUTCOME:
A. 95-120-140-160-165-165-165-165
B. 165-195-210-210-210-210-210
C1. as Rx'd
C2. as Rx'd (did 5 from standing on sets 2-3 + 15 from knees)
C3. as Rx'd
Monday, January 2, 2012
Catalyst Masters Program Week 6, Day 16
Monday 1-2
TRAINING:
A. Snatch - 75% x 2, 77.5% x 2, 80% x 2, 82.5% x 2, 85% x 1, 87.5% x 1, 89% x 1
B. Front Squat - 2-2-2-1-2-2-2
C. Snatch Pulls - 90% x 3 x 3
D. Snatch-grip Stiff-leg DL, 4 x 10
E. TGU x 5/side x 3
TRAINING OUTCOME:
A. 175-180-185-190-195-200-205
B. 265-305-320-335-315-295-275
C. 210-210-210-225
E. 35-45-55
D. 210-210-210
TRAINING:
A. Snatch - 75% x 2, 77.5% x 2, 80% x 2, 82.5% x 2, 85% x 1, 87.5% x 1, 89% x 1
B. Front Squat - 2-2-2-1-2-2-2
C. Snatch Pulls - 90% x 3 x 3
D. Snatch-grip Stiff-leg DL, 4 x 10
E. TGU x 5/side x 3
TRAINING OUTCOME:
A. 175-180-185-190-195-200-205
B. 265-305-320-335-315-295-275
C. 210-210-210-225
E. 35-45-55
D. 210-210-210
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