Training for Week of 5/18 - 5/23

Sunday 5-18
Wendler 5-3-1 (75-85-95%)
A. Press 5-3-1+
135-150-165(f)-135(10)
B. Deadlift 5-3-1+
375-425-475(5)
C1. Pendelay Rows -  5 x 3 @ 31X1
135-155-175-195-205-215-225-135 AMRAP (15)
C2. Pistol Squats - 5 x 12 (alt legs) 12-12-12-12-12-12-12-
D. EMOM - 20 min
Odd - Burpees
Even - 20 RKBS - 70#

Wednesday 5-21
A. Power Clean - 3 x 3
135-185-205-225-235-245
B. Back Squat - 8-5-3-1-1-1-5
295-335-355-380-380-380-335
C1. Wtd Pull-ups - 8-5-3-1-1-1-5
10-40-55-70-70-70-40
C2. Wtd Dips - 8-5-3-1-1-1-5
15-50-65-80-80-80-50
+
50-40-30-20-10
Double Unders
Sit-ups (unanchored)
Time: 5:56

Friday 5-23
A. 3-Pos Snatch - 1.1.1 x 3 - 60-65%; rest 2 min
145#
B. HS Walks x 3 attempts
+
3 sets @ 95%:
12 heavy russian swings - 100#
AD 20 sec MAX effort
rest walk 4 min
+
3 sets @ 95%:
5 TnG Deadlift heavy build per set (stay between 75-80%)
385-405-425
Row 20 sec MAX effort
rest walk 4 min
+
10 PC TnG 50-60% of 1rm (150-160-170)
12 burpees AFAP 
walk rest 4 min
+
Tabata Airdyne sprints
+
6 min @ Z1

OPT: Week 19, Day Two

Tuesday 10-22

TRAINING:
A. 3 position Hang Power Snatch - 1.1.1 x 4; rest 2 min
45-95-115-135-145-155-165-165
B. Strict Press - build to a 1RM in 6 min
95x5, 135x3, 155x2, 170x1, 175(f)
C. amrap unbroken 1-5 HSPU ladders in 6 min
3 complete rounds + reps 1-3; finished sets of 4 and 5 after time.
D. Prowler Push high - 20 m - grinder pace; rest walk complete recovery x 5 
D/B w/ 320# x 5

OPT - "Scaled"

Friday 8-2 (@ home)

Buy-in:

Stretching +

10 KB Swings

1 Elephant Walk

8 KB Swing - 40#

2 Elephant Walks

6 KB Swings - 40#

3 Elephant Walks

8 KB Swings - 40# 

2 Elephant Walks

10 KB Swings - 40#

1 Elephant Walk

TRAINING:
A. 3-Pos Snatch - Mid, Knee, Shin - 1+1+1 

45-87-105-127-140-150 (+10#)
B. 3-Pos Clean - Mid, Knee, Shin - 1+1+1 

95-115-135-150-167-179-185
C. Back squat; build to a 5rm

135-225-275-305-345-360*belt

D. 31 Rep Back Squat - 247#
E. Thruster Practice x 5's

45-95-115-135

+

10 Rounds of @ 80% effort of: 

3 HSPUs 

6 Ab Wheel

9 KB Swing - 60#

12 Body Squats

Time: 13:30

Cash-Out:

10 HSPUs - UB

15 Ab Wheel

20 KB Swing - 60#

30 Body Squats

Notes: 

Loved the Warm-up today. May be a new staple if I have time. Got it from Chronicles of strength. Really loosened up my shoulders, hammies and activated my core.

Still feeling out the Oly lifts. Added 10# to last time on snatch and did the 3-Pos Clean by feel. Felt easy...wanted to go higher...but decided that was enough for the day.

Squat was a little anit-climactic. I was hoping to hit around 370#, but sleeping on the floor the last two days has taken a toll on me. Just wasn't into it. I was supposed to do 295# for a set of 21, but when I unracked it, I paused too long and thought about it...then racked it. Stripped down to 247# and did a set of 31.

I was supposed to hit a 21-15-9 Thruster and Box Jump couplet today, but I hurt myself last time I did thrusters...although it was with 165# not 95# so I'm still a little leary. Also, I can't do box jumps yet due to my calf...so...I threw together a little WOD at a slower pace. Did work...feel good.

Lower Body/Squat Emphasis: Cycle Two

Sunday 7-14
Week Two, Day One
Warm-up - 3 Rnds of:
20 Push-ups @ 3111
20 Face Pulls - 30#
10 1 1/4 OHS - 45# bar
35 Hollow Rocks

TRAINING:
A. Back Squat - 3-2-1, 3-2-1
365-380-395, 380*-390-405
B. Back Squat (NB) x 21 - 295#
C. SG DL - 3 x 4 @ 3131 185-205-225-245

4 Rnds of:
D1. Good Morning x 10
135-155-170-185
D2. HSPUs x 6* (5 rounds)
D3. KTEs x 10
D4. Lat Pulls x 12
110-130-150
+
5 rounds of:
20 KBS - 60#
15 Box Jumps (on tire)
10 Hammer Swings - 5/side
Rest 1:30 b/t rounds
Splits: 1:32, 1:21, 1:22, 1:19, 1:21

Notes: Arm is getting better. Did my first Pull-ups/Chin-ups today @ 4 x 1+1 and HSPUs as noted above.
Gonna start adding weight to the bar on OHS later this week and hope to try doing some light dynamic pulls in a couple of weeks.

OPT: Week Six, Day One

Monday 2-4 

TRAINING:
A. 3-position Snatch tech work for 20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)
Loads: 95-135-145-155-160-165-170

B. On a 90 seconds countdown clock: Perform 7 burpees and amrap muscle ups in remaining time;
rest 2 min x 4 sets
MUs/round: 5-5-5-5 (Done as singles. I counted to 10 b/t each attempt)

+

4 rounds for time:
12 kb snatch (6/arm) - 1.5 pood
48 double unders
Time: 6:04

Oly/Wendler Deload: Day 1

Sunday 6-3

TRAINING:
A. 3-Position Snatch - 65-70% x 3
B. 3-Position Clean + Jerk - 65% x 3
C. Front Squat - 65-70% x 3 x 3
D1. Bench Press - 3 x 5
D2. AMRAP Strict COVP Chin-ups x 3
E. BW Bar Dips @ 32X1 - 2 x 10
F1. Ab Wheel (standing) - 3 x 20
F2. Russian Twists - 60#KB - 3 x 20

TRAINING OUTCOME:
A. 95-135-155-165-170-175
B. 175-200-200-200
C. 135-185-235-235-235
D1. 185-205-225
D2. 16-14-12
E. as Rx'd

Oly/Wendler Program: Week 3, Day 9

Thursday 5-24

TRAINING:
A. 3-Position Snatch - 65-75% x 3
B. Clean and Jerk - 90% x 1 x 3
C. Back Squat - 3 x 4
D1. Wtd. Pull-ups - 70#
D2. Cadence Dips - 60# @ 50X1
E1. Ab Wheel - 3 x 15
E2. Side Bridge - 1min each side x 3

TRAINING OUTCOME:
A. 95-135-155-175-180-185
B. 185-205-225-245-265-275-275-275*-275 
C. 135-225-285-315-335-340-345-345
D1. 4-5-5
D2. 5-5-7
E1. 6-9, 7-8, 8-7
E2. as Rx'd

Oly/Wendler Cycle: Week One, Day Three

Friday 5-11

TRAINING:
A. 3-Position Snatch - 65-70%
B. Clean and Jerk - 80% x 1 x 5
C. Back Squat - 75% x 3 x 5
D1. Wtd. Pull-ups - 65# x 5-7 x 3
D2. Cadence Dips - 55# @ 50X1 x 5 x 3
E1. GHD Sit-ups x 15 x 2
E2. Back Extensions x 15 x 2

TRAINING OUTCOME:
A. 95-135-160-170-175
B. 185-215-245-245-245
C. 225-275-305-335-335-335-335-335
D1. Reps - 6-5-4.5
D2. Reps - 5-5-4.5 (may have to stay at 55# for next time until I hit the Rx'd reps)
E1. 15-15
E2. 15-15

Oly Deload

Friday 5-4

TRAINING:
A. 3-Position Snatch - 65% x 3
B. 3-Position Clean + Jerk - 65% x 3
C. Jerk Dip Squats + Jerk - 65% x 3
D. Back Squat - 75% x 3 x 5

TRAINING OUTCOME:
A. 95-125-140-160-160-160
B. 160-195-195-195
C. 195-195-195
D. 225-275-295-325-325-325-325-325

General Cycle: Week Two, Day Five (+ Windler Dips)

Tuesday 4-10


TRAINING:
A. 3-Position Snatch - 65% x 5
B. HPC + Push-Press + Jerk - 70-80% x 5
C1. Wtd. Dips - 5-3-1+
C2. Snatch Grip Pull-ups - AMRAP (-1)
C3. Halting Snatch DL - 80% x 4 x 3
D. Ab Wheel - 3 x 25

TRAINING OUTCOME:
A. 95-135-155-155-155-155-155
B. 155-190-225-230-235-240-245
C1. 80-90-100 (x 7)
C2. 10-11-11.75
C3. 195-195-195
D. TBA

General Cycle Week 1: Day 2

Tuesday 2-28

AM TRAINING:
A. 3-Position Snatch (Floor, Knee, Mid-Thigh) - 65% x 3 x 3
B. 3-Position Clean (Floor, Knee, Mid-Thigh) - 65% x 3 x 3
C. Snatch Balance - Max for the Day - 75% of Max x 2 x 3
D. Snatch Pull - 85% x 5 x 3
E. Clean Pull - 85% x 5 x 3

AM TRAINING OUTCOME:
A. 155-155-155
B. 200-200-200
C. 255; 195-195-195
D. 200-200-200
E. 255-255-255

PM TRAINING:
3 sets of:
A1. Standing Ab Wheel
A2. KB Side Bends

PM TRAINING OUTCOME:
A1. as Rx'd
A2. 75# DB

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)

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)

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

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

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

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.

Recovery/Skill Day: Speed work - Hang Clean, Push-Press, Jerk + 3 Position Power Snatch; HS Walk, Thruster, CTB Pull-up, and Box Jump Practice

Wednesday 6-15 OPT Day 193:
OPT TRAINING:
3 sets - tech work/speed: (165#)
1 hang power clean
1 push press
1 split jerk
rest as needed
+
3 sets - tech work/speed: (135#)
3 position power snatch - high, mid thigh, just above knee cap - 1.1.1
rest as needed
+
thruster/CTB chin up practice - 10 min
(work on speed and execution of reps with correct breathing and timing of reps)
+
HS Walk and Box Jump Practice (big wooden and metal box)

rest 2 hours

30 min jog @ Z1 pace.