OPEX Being - Week of 3/9 - 3/14

Monday 3/9 - OPEX Being 

A. Paused Back Squat - tough triple in 10 min

135-185-225-275-300-320-340*-360*

B. Push press TnG build to a tough triple in 10mins

95-135-150-165-185-205-225
C1. 15 wall balls 20/14# 10′ target; rest 10sec
C2. 15 Strict HSPU (5.5.5) rest 20sec b/t clusters; rest 10sec 

C3. 15 KBS 2pd; rest 3mins x 3
+
5 sets 90% effort
Row 200m (20 SDLHPs)
10 box jump 24/20″
FLR on rings 30sec
rest 1:30min

Wednesday 3/11 - OPEX Being 

A. hang snatch build to a tough single in 10mins

95x2-115x2-135x2-155-165-175-185-195-205 (215-f)

+
21, 15, 9 for time
GHD situp
DB thruster 30/20#

Time: 3:30

+

5 RFT of

7 DL - 315#

21 DUs

Time: 3:15

Notes: Hang Snatch felt really rushed. Tried to go up 10# EMOM to stay w/in time limit, but mind wasn't really in it. PR'd on DL/DU WOD by 32 sec

Friday 3/13 - OPEX Being + some 

A. FS x 3 EMOM @ 70% x 10 min - 250#

(135-185-235) 250 x 3 x 10

B. PC + SC EMOM x 10 min - 205#

(135-185) 205 x 2 x 10

+

5-4-3-2-1 

PC - 225#

Bar MUs

Time: 5:40 (6:15 on 7/18)

Notes: PR'd by 25 sec even w/ the miss. Wish I would have hit it. Would have had a 1 min+ PR. Did first set of 5 BMUs UB. May have cost me later. Had to do singles after that and the PCs felt heavy after that. I put the belt on after the 2nd rep on he set of 4. Then took the time to belt up b/t sets. No misses on BMUs until I got to he set of one (5:04 mark). Missed twice before getting it (5:40).

Saturday 3/14 - Garage WOD

The Iron Maiden - 3 rounds of (15min)

40 sec of KB C&J - R - 60# (10 reps)

20 sec rest

40 sec KB C&J - L - 60# (10 reps)

20 sec rest

40 sec 1-1/4 GS - 60# (12 reps)

20 sec rest

40 sec KB High Pulls - 60# (25 reps)

20 sec rest

40 sec Russian Twists - 40# (20 reps)

20 sec rest

Strength/Volume Cycle 2, Week 4

Friday 11-16

TRAINING:
A. Snatch - 2 x 5 @ 75-85%
B1. Paused Back Squat - Work up to a 2 RM
B2. 3 Box Jumps
B3. AMRAP COVP Chin-ups - Strict, no kip
C. 20 rep Breathing Squat + DB Pull-over x 10

+

IWT:
3 rounds of:
5 Hang Power Snatch (straps) - 145#
10 CTB Chin-ups
45# Plate Push - D/B x 2
rest 2-4min

TRAINING OUTCOME:
A. 95-125-145-165-180-185-190-195-200
B1. 225-275-315-335-355-365
B2. 3-3-3-3-3-3
B3. 10-9-8-8-9 (44 total)
C. 265# w/ 3 big breaths in b/t reps

Oly/Wendler Week 8

Sunday 6-24

TRAINING:
A. Snatch - 90% 1 x 3 - 95-135-165-185-200 x 2, 210 - f x a billion...
B. PC + C + PP + J - 200-210-220-235-250(PC + J)
C. HPC Singles - 265-280-290-300
D. Paused Back Squat x 2 - 135-225-275-315-335-350 (x 1), 315-315-315
E1. Paused Bench - 5-3-1+ - 190-215-240 (x4)
E2. CTB Pull-ups - AMRAP x 3 - 7-8-9
F1. Ab Wheel - 3 x 20 - 15+5, 10+10, 7+13
F2. Topside Half-moons - 3 x 20 - as Rx'd

Notes:
T
Crapped out on Snatch today. Just wasn't dialed in for it. Missed at 20 - 25# under where I was supposed to be. Shoulder flexibility and stability was an issue as well.

Oly/Wendler Week 6...in Pensacola

Thursday 6-14

TRAINING:
A. Snatch - 80-84% x 1 x 5
B. Clean and Jerk - 80-84% x 1 x 5
C. Pause Back Squat (3 sec in bottom) - work to Heavy triple then 85% x 3 x 2
D. Press - 3 x 5
E. Deadlift - 3 x 5
F1. Wtd Pull-ups - 1.5 pd x 5-7 x 3
F2. Wtd Ring Dips - 3-5 x 3
F3. GHD - 3 x 20
F4. Back Extensions - 3 x 20
G. HS/HSW practice x 2 attempts

TRAINING OUTCOME:
A. 95-95-135-135-155-155-175-175-195-195-200-205-205
B. 205-225-245-245-250-250-255
C. 155-245-295-325-345; then 295 x 3 x 2
D. 195-135-155-175 (5)
E. 335-380-425 (8)
F1. 5-6-7
F2. 1.5pd x 3, 40# x 4, 40# x 5
F3-F4. as Rx'd
G. as Rx'd

General Cycle: Week 3, Day 9

4-19

TRAINING:
A. Snatch - 90-98% x 1 x 3
B. Clean and Jerk - 90% x 1 x 3
C. Pause Back Squat - 2RM (3 sec in the hole)
D. Stiff-Legged DL - 3 x 6

TRAINING OUTCOME:
A. 95-140-165-185-205-215-225-235
B. 235-255-275-285*-285*-285*
C. 225-275-325-355-375-390x1-225x25
D. Ran out of time...

Notes:
*Clean only. Failed on the jerk on all three. Freakin between my ears. I threw 275# up no problem. 285# should have been doable. Hit 290# last week...frustrating. Need to quit being a marshmallow and pull the trigger. I did a couple of jerks at 225 and 235 while warming up for the squat...just to get a little work in.

Snatch felt good today though. Once I hit the 235, it didn't feel bad at all. I was a little unstable and took a step on the way up.

Went for a 5#PR on the PBS. My first rep was only 2 seconds and I went for the second and just dumped it. Figured if I didn't stay in the hole for 3 seconds on the first rep, the second wasn't going to be much better.

Catalyst General Cycle: Week Two, Day 4

Monday 4-9

TRAINING:
A. Snatch - 80-90%
B. Clean and Jerk - 80-90%
C. Paused Back Squat - Work to 3RM
D. Stiff-Legged Deadlift - 3 x 8

TRAINING OUTCOME:
A. 95-135-135-160-180-195-205-210-220-230
B. 245-260-270-275-285
C. 365-380 (x2)
D. 275-275-275

General Cycle: Week 3, Day 12

Thursday 3-15

TRAINING:
A. Snatch - 90-95% x 1 x 3
B. Clean & Jerk - 90-95% x 1 x 3
C. Paused Back Squat - 2RM (3 sec in the hole)
D. SLDL - 3 x 6

TRAINING OUTCOME:
A. 95-135-155-175-195-215-220-225*
B. 225-245-260-275-285-295(f)-295(f)
C. 225-295-335-360-375-385*
D. No time...

Notes:
Missed twice on the 225# snatch then hit it. Missed the clean at 295 twice. Technique was all over the place. Not sure what the deal was. On the second miss I jumped too far back and received the bar funny. It shot me out backwards and I landed on my arse...feels like I have been kicked by a mule in my left butt cheek...I decided to cut my losses and move on. I hit 285# which is about 92-93%. 295# would have been another PR...may have been too greedy today.

General Cycle: Week 2, Day 4

Monday 3-5


TRAINING:
A. Snatch - 80-90% x 1 x 5
B. Clean & Jerk - 80-88% x 1 x 5
C. Pause Back Squat -Work to a 3RM
D. Stiff-Legged DL - 60% of BS x 8 x 3

TRAINING OUTCOME:
A. 95-115-130-155-185-200-200-205-210-215
B. 225-245-260-260-265-265-270
C. 335-355-365-(10# PR)-375 (x1)
D. 260-260-260

Notes:
Belted up for the last two sets of C/J. 270# felt really good.

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

Catalyst General Oly Cycle Week 9, Day 28

Friday 11-4

TRAINING:
Snatch - 90% x 1 x 4
Clean & jerk - 90% x 1 x 4
Pause back squat (3 sec pause) x 2RM
Stiff-Legged DL -3 x 5

Metcon: For 5 minutes with 1 barbell:

5 deadlift
5 power clean
5 push press
5 front squat
30 sec rest

TRAINING OUTCOME:
Snatch: 95-130-155-170-185-195-205-215-215-215-215
C/J: 215-235-255-270-270-270-270
PBS: 135-225-275-315-335-345-355*-365
SLDL: Hope to hit later, no time.

Metcon: Again, maybe tomorrow, no time.

Catalyst General Oly Cycle Week 8, Day 23

Monday 10-24

TRAINING:
Snatch - 80% x 1 x 5
Clean and Jerk - 80% x 1 x 5
Back Squat (w/ 3 sec Pause in Bottom) - 3RM
Stiff-legged Deadlift - 3 x 6

TRAINING OUTCOME:
Snatch: 95-135-155-175-190-195-200-205-210
C&J: 210-235-245-250-255-260-265
Back Squat: 135-225-275-305-325-335 (+20# )
SLDL: 305-315-325

Catalyst General Oly Cycle Week 5, Day 13

Monday 10-3

TRAINING:
Snatch - 90% x 1 x 3
Clean & jerk - 90% x 1 x 3
Pause back squat (3 sec pause in bottom) - 2RM
Stiff-legged DL - 3 x 6

Circuit: Perform as many reps of each exercise as you can until you start to lose pace and slow down, and immediately switch to the next exercise. You should come nowhere near failure on a rep. Work through the following exercises for a total of 5 minutes:

1.Push-up
2.Pull-up
3.Squat jump

TRAINING OUTCOME:
Snatch: 95x2, 125x2, 145x2, 165x2, 185-195-205-210-215-220(5#PR)-225(10#PR)
C&J: 215-235-250-265-270-275(clean only)-280(clean only)-265
Pause BS: 135-225-275-305-325-340-350 (+35)
SLDL: 255-265-275

Circuit: Just did 5 rounds of each movement. 10 reps per movement. Had to start kipping on the pull-ups after 6-7 on the second round. Really need to start doing them more often.

Catalyst General Oly Cycle Week 3, Day 9

TRAINING:
Snatch - 80% x 1 x 5
Clean & jerk - 80% x 1 x 5
Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
Stiff-legged deadlift - 3 x 8

TRAINING OUTCOME:
Snatch:
Warm-up (x2): 95-125-145-165-175
Work sets (x1): 185-190-195-200-205-210-185-185-185-185
C&J: 185-215-235-240-245-250-255
Pause BS: 135-205-225-255-275-300-315
SLDL: 235-235-235