Training for Week of 11/16 - 11/20

Monday 11/16
A1. 10 Back Squat; rest 1 min
135x5-225x10-275-295-315-335*-355* x 9
*belted - time to reduce reps to 8's on strength days - add 5#/set
A2. WTD Pull-ups x 3-4; rest 2:30-45
BW-40-50-60-70-80x3
+
Conditioning WOD
5 RFT of (25 min time cap):
200 m run w/ 20# Med Ball
10 Burpee T2B
20 Ab Mat Sit-ups* (used yellow pad)
Time: 18:02

*Notes: time to switch reps to sets of 8

Wednesday 11/18

Strength: 15min
1 x 10 Snatch Grip Complex
5 x 2 x 75% Hang Snatch
95-115-135-155-155-155-155-155
Conditioning:
10min cap rest remainder if finish early
“Fran”
21-15-9
Thrusters 95/65
Pullups
Time: 2:45
10min Cap
“Jackie”
1000m Row
50 Thrusters 45
30 Pullups
Time: 6:54

Friday 11/20
A. 5 FS EMOM for 10 min @ 65% - 220
B. 1 HPC + 3 Jerk; rest 90 sec starting at 60% of 1RM add 5% each set.
135-155-170-185-200-210-220*
HPC only - 235-250-260-275
*single Jerk
+
50*-40*-30-20-10 for time
DUs
Sit-ups
Time: 7:21*
Broke twice on 50, once on 40, UB on the rest. Abs were cramping up so I couldn't power through as planned. Had to lay flat and get them to release a few times.

OPEX Being - Week of 1/5 - 1/9

Monday 1/5 - OPEX Being 

A. snatch start at 60% of 1rm add 10# every 60-90sec until max (if miss 2x's then stop)

12/1: 125-135-145-155-165-175-185-195(fx2)

1/5: 125-145-155-155-165-175-185-195-205 (+20)

B. back squat to a tough double in 10mins

12/1: 225-275-315-335-355-375-395

1/5: 225-275-320-340-360-380-400 (+5)

C. 30 bar MU for time

12/1: 8:20 - done as singles

1/5: 5:49 (-2:31)
rest 5mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

12/1: 10 sets as Rx'd

1/5: 8 sets as Rx'd (cut it short to get to class)

Wednesday 1/7 - OPEX Being 

A. Jerk balance 3×3; 40% of 1rm rest as needed

115-115-115
B. SJ from blocks one every 30sec 65% of 1rm for 10mins perfect form

185#
C. Close grip bench press 5×5; rest 3mins

185-190-195-200-205-215
+

"Elizabeth" Scaled for time

15-12-9 of

PC - 135#

Ring Dips

Time: 3:49

Friday 1/9 - OPEX Being 

A. HSC (TnG) x 3 rest 60sec x 10 light weight speed focus

WU: 135-155-175

WS: 185-185-190-190-195-195-200-200-205-205*

+

5min amrap compare to dec 5th - 10+10+7 (+3 AT)

10 PC and jerk 135#
10 PC and jerk 155#
10 PC and jerk 185#
10 PC and jerk 205#
10 pc and jerk 225#

Today (1:9): 30 in 4:56

rest as needed

3 rounds for time
Row 500m - 50 SDLHPs w/ 45# BB
75 DU

Time: 10:18

SDLHP- (UB)-(30-20)-(UB)*

DU's - very broken

*Notes: never dropped the bar, but did stop motion about 3-4 times.

*Notes: totally missed the "TnG" aspect and therefore might have gone a bit heavy on the HSC's, but it felt good to practice a bit and push a little..

OPT: Week 39, Day One

Monday 3-10

TRAINING:
A. Split jerk build to 80% of 1rm in 10mins 
235#
B. 1 Split Jerk - EMOM for 5 min
225#
+
4 rounds for time 
Row 500m 
20 burpees 
Time: 10:41*
*rested 10 sec b/t rounds. Burpees were slow and steady. All rows took about 60 sec done UB.
+
Sprints
20 on, 10 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, 45 sec off
+
5 min Airdyne @ Z1

Stregth/Volume Cycle 3, Week 2

Monday 12-3

TRAINING:
A. Hang Clean + Jerk - 2 + 2 x 3
135-165-185-205-225-225-225
B. Back Squat - 10-10-8-8-6
300-305-310-315-320 (belted up after first set)
+
5 rounds of:
5 Hang Power Cleans - 205#
10 CTB Pull-ups
30 Double Unders
rest 2"30 b/t rounds

Cash-out:
2 sets of:
Ring Dips x 10
KTEs x 10

Strength/Volume Cycle 2 - Week 1

Monday 10-22
TRAINING:
A. Power Cleans + Clean + Jerk - 1 + 1 + 1 x 3
135-185-205-225-240-250-260
B. Volume Back Squats @ 40X1 - 5 x 6
135-225-275-280-285-290-295-300-225(10)
C1. One-legged RDL - 3 x 10 (100#)
C2. BB Rows - 3 x 15 - 160-160-160
C3. Ring Dips @ 30X1 - 3 x AMRAP (-1)
12-12-9+2+1
C4. SG PU - 3 x 8+2-5+7-5+9
C5. Good mornings - 3 x 10
155-155-155
D. Split lunges - 5 x 20 (total)

Strength/Volume Cycle - Week 3

Monday 10-1

TRAINING:
WU: Glute activation exercises
A. Power Cleans + Clean + Jerk - 1 + 1 + 1 x 3
135-185-215-225-235-245
HPC x 2 x 3 - 275-290-305
B. Volume Back Squats - 5 x 10
275-280-285-290-295
C1. One-legged RDL - 3 x 10
90-95-100
C2. BB Rows - 3 x 12
185-200-215
C3. Ring Push-ups - 3 x 16-17-18 @ 30X1-ish
D1. Ab wheel - 3 x 25
D2. Walking lunges - 3 x 40

General Cycle: Week 4, Day 11

Tuesday 4-24

TRAINING:
A. Power Snatch - 75% x 2 x 3
B. Power Clean + Jerk - 75% x 2 x 3
C. Snatch Balance - Max for the Day

TRAINING OUTCOME:
A. 185-185-185
B. 225-235-245
C. 95-135-165-185-205-225-245-265-280-290-300(PR)

Cycle Two: Deload/Transition Week, Day One

Monday 3-26 - Deload/Transition Week

TRAINING:
A. Hang Power Snatch + Hang Snatch 60% x 2 x 5
B. Hang Power Clean + Power Jerk + Hang Clean + Jerk - 60% x 4 x 5
C. Back Squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
D. Press - 3 x 8
 
TRAINING OUTCOME:
A. 150-150-150-150-150
B. 190-190-190-190-190
C. 250-270-295-315
D. 150-155-160 (7+ long 1)
 
WWI: 201.4

Oly Skill Day: 3-Position Clean + Jerk, Snatch Balance, Jerk, Clean Deadlift, Hanging Toes-to-Bar, & Topside Half-Moons

Wednesday 2-1

TRAINING:
A. 3-Position Clean + Jerk - 70% x 3 + 1 x 5
B. Snatch Balance - 80-94% x 2 x 3
C1. Jerk - 80% x 2 x 3
C2. Clean Deadlift - 100% x 5 x 3
D1. Toes-to-Bar - 3 x 20
D2. Topside Half-Moons - 3 x 20

TRAINING OUTCOME:
A. 95-135-185-210-210-210-210-210
B. 135-185-195-205-215
C1. 225-240-240-240
C2. 300-300-300
D1. as Rx'd
D2. 45# Plate

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 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.

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

Catalyst General Oly Cycle Week 10, Day 30

Wednesday 11-9

TRAINING:
Power Snatch - 75% x 2 x 5
Jerk - 75% x 2 x 5
Snatch Pull - 95% x 3 x 3
Ab Work of Choice

Work Capacity WOD:
3 Rounds, no rest:
10 Box Jumps - 24"
10 Pull-ups

TRAINING OUTCOME:
PS - 95-115-135-155-165-175-175-175-180-185
Jerk - 185-205-225-235-245-255-265
Snatch Pull - 235-235-235

Core Training:
Ab Wheel x 15
DB Side Bends x 15/Side (75#)

Work Capacity WOD: as Rx'd

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

Clean DL + Mid Hang Clean (75%). Clean DL (105%), OHS (85%), Push-Press + Jerk (70%)

Wednesday 8-17 Catalyst Oly Bias Cycle 2 Day 14
OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
Clean Deadlift 105% x 4 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3

TRAINING OUTCOME:
CDL + MHC - 220-220-220
CDL - 305-305-305
OHS - 250-250-250(1)-250
PP + Jk - 205-205-205

Clean Grip DL + Mid-Hang Clean (75%), Overhead Squat (85%), Push-Press + Jerk (70%), Clean Grip DL - ME

Tuesday 8-8 Catalyst Oly Bias Cycle Two Day 11

OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3
Clean Deadlift x 3-3-3-1-1-1

TRAINING OUTCOME:
CDL+MHC - 75% - 220#
OHS - 85% - 245#
PP+JK - 70% - 205#
CDL - 315, 365, 395, 425, 455, 480, 500(f)

Notes:
Everything felt good today. Missed the 500# by about 2"...just needed to roll my his through, but I couldn't lock out at the top because my hook grip was failing on me. I was close, had the back, leg strength, just not the grip...480# is 96% of 500...still a pretty decent pull for the day.

Snatch DL + Mid-Hang Snatch (75%), Snatch Balance + OHS (80%), Push-Press + Jerk (65%), Snatch Grip DL (105% +)

Wednesday 8-3 Catalyst Oly Bias Cycle 2 Day 8

OLY TRAINING:

Snatch Deadlift + 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 Deadlift 105% x 4 x 3 (take it higher 4-4-4-4-3-3-3-3)

TRAINING OUTCOME:
SDL + MHS - 170#
SB + OHS - 185#-200#-215#
PP + Jerk - 215#-190#190#190#
SDL - 235-235-255-255-305*-335*-355*-375*

Notes:
*used straps from 305# and up...hands were raw and wasn't mentally dialed in to push past the discomfort. I did 215# once on the PP+J complex on accident. I transfered the bar from the rack back to the platform and forgot to reduce the weight back to 190#. I did it once and thought it felt a little heavier than it should...

Halting Clean Grip DL + Mid-Hang Clean (70%), Clean Grip DL (100%), Snatch Balance (70%), Jerk (80%), AMRAP HSPUs & Strict Pull/Chin-ups

Wednesday 7-26 Catalyst Oly Bias Cycle 2 Day 5

OLY TRAINING:
A. Halting Clean-Grip Deadlift + Mid-Hang Clean 70% x 2 x 5
B. Clean-Grip Deadlift 100% x 5 x 3
C. Snatch Balance 70% x 2 x 3
D. Jerk 80% x 2 x 5

Strength/Skill Development:
A1. HSPUs - AMRAP x 4, rest 30 sec
A2. Pull/Chin-ups - AMRAP x 4

TRAINING OUTCOME
Oly Training:
A. HCGDL+MHC - 200#
B. CGDL -  290#
C. SB - 160#
D. Jerk - 230#-235#-235#-235#-235#

Strength/Skill Development:
A1. 21-16-13-12 (61)
A2. 15-11-8-8-4 (46)

Halting Snatch Grip DL + Mid-Hang Snatch, Snatch Grip DL, Muscle-Snatch + Snatch Balance + OHS, Push-Press + Jerk, TGUs

Thursday 7-20 OPT Day 209/Catalyst Oly Bias Cycle 2 Day 2

OLY TRAINING:
Halting Snatch Deadlift + Mid-Hang Snatch 70% x 2 x 5
Snatch Deadlift 100% x 5 x 3
Muscle Snatch + snatch balance + OHS 5 x 3
Push Press + Jerk 60% x 2 x 3

OPT Training/Skill Development:
100 TGU slow and steady
(20kg/45#)

TRAINING OUTCOME:
Oly Training:
HSDL + MHS - 95#-125#-145#-160#-160#-160#-160#-160#
SDL - 225#
MS + SB + OHS - 135#-135#-145#-145#-155#
PP + J - 185#-195#-205#

OPT/Skill Development:
100 TGUs - 10/10/5-5/5-5/5-5/5-5/3-3-2-2/2-2-2-2-1-1 (80 total before MS Camp)
                      10-10 (after camp)

Snatch DL + Mid-Hang Snatch, Snatch DL, OHS, Push-Press + Jerk; IWT: Chin-ups, KB Swings, Double Unders, OHS

Tuesday 6-28 OPT Day 200/Oly Bias Day 11:
OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Deadlift 105% x 4 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3

OPT TRAINING (IWT):
5 chin ups (strict)
10 KBS - 1.5 pd
20 double unders
10 OHS - 95#
rest 2 min x 3

Training Outcome:
Snatch  Mid-Hang Snatch - 160#
Snatch DL - 230#
OHS - 235-235-245#
PP/Jerk - 195-195-205#

IWT: as Rx'd