Friday 3/27 - OPT Repeats - Day 39

Warm-up:

RPR, Mobility, and Movement Prep

Training:

A. Muscle* Snatch - 3 x 3; rest 3 min

95-105-115-125-135-145

B. Front Squat @ 30X1; 1, 1, 1; rest 5 min

45-95-135-185-225 x 3; 275-315-325-335 x 1

C. 20 UB Chin-ups; rest 2 min x 6

20-20-20-20-14+6-16+4

Notes: 

The MS turned into more of a high PS. There was definitely a drop and a punch/catch. Front Squat wen ok. 335 is the most I've done in some time. 

Ran out of gas on the Chin-ups. Got through 4 rounds as Rx'd, but couldn't finish the job...

Monday 3/2, OPT Repeats - Day 29

Warm-up:
RPR; Mobility, Movement Prep

Training:
A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30
(add weight form last week)

A. 85-95-105-115-125

B. Power Snatch + Mid Hang Snatch - 70%; 1.1 x 5; rest 3 min
(% of higher max (snatch or power snatch))

B. 125-125-130-135-140

C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min
(2 sec hold at top of each press; 2 sec hold at bottom of each OHS; should be considerably heavier than last week - fewer reps!)

C. 95-115-135-155

Monday 2/17; OPT Repeats - Day 23

Warm-up:
RPR, Mobility Work, Movement Prep

Training:
A. 2 Mid Hang Muscle Snatch + 2 Snatch Balance; 2.2 x 5; rest 2 min.
45-65-85-85-95-95-105

B. 1 Power Snatch + 1 Mid Hang Snatch; 1.1 X 5; rest 90 sec.
105-115-125-125-125-125-125

C. 3 Snatch Push-Press + 3 OHS; 3.3 x 4; rest 2 min;
(Pause 2 sec at top of PP and 2 second at bottom of OHS)
45-95-115-125-135

D. Spanish Squats; 5 x 45 sec; rest 30-45 sec b/t.

E. Bulgarian (RE) Split Squats - 3 x 5/leg @ 3011; 3 x 5
35-44-53

F. Air bike - 5 min @ Z1; 10 round Tabata (20 on:10 off), 5 min @ Z1

Catalyst Masters Program Week 1, Day 2

Wednesday 11-30

TRAINING:
Halting Snatch Deadlift + Mid-Hang Snatch  + Paused OHS – 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

TRAINING OUTCOME:
HSDL+MHS+Paused OHS- 95-115-135-150-165-165-165-165-165
MS+SB+ 1 1/4 OHS - 135-145-155-165-175
PP+Jerk - 185-185-185
SDL - 235-235-235

Halting Snatch DL + Mid Hang Snatch, Snatch DL, Muscle Snatch + Snatch Balance + OHS, Push Press + Split Jerk, HB Back Squat, OHS, Wall Ball/Toes-2-Bar Practice

Wednesday 6-8 OPT Day 189/Catalyst Oly Bias Day 2:

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

OPT TRAINING:
A. Back Squat @ 30X0; 3,3,2,2,1; rest 5 min
B. OHS - 3 x 3 @ 80%; rest 2 min
C. Wall Ball/Toes to Bar practice - 5 min

OLY TRAINING OUTCOME:
A. 135# Straight Sets (70% of max Hang Snatch)
B. 215# (100% of max Snatch)
C. 135# Straight Sets
D. 175# (60% of max Split Jerk)

OPT TRAINING OUTCOME:
A. 265-285-305-325-345
B. 205-205-205
C. as Rx'd...also some HS Walks and Dips/Push-ups