Lower Body/Squat Emphasis: Week Two, Day One

Monday 6-10
TRAINING:
A. Back Squat 10-10-8-8-6-6
135-225-255-275-295-315-335-355
B. Back Squat 20 rep - no belt
225#
3 rounds of:
C1. Pistol Squats x 10/leg (20# KB)
C2. SLDL x 10/leg (20#/hand)
C3. Hollow Rocks x 50
C4. BE x 50

Lower Body/Squat Emphasis: Week One, Day Two

Saturday 6-8

TRAINING:
5 Rounds of:
Sled drag - 185, 185, 165, 165, 165
Goblet Squats - 40# x 10
SLDL - 15#/hand x 10
Broad jumps - 10
rest 3-5 min b/t rounds

Lower Body Volume, Week 3

Tuesday 7-24

TRAINING:
A. Dead-Stop, Low-Box Front Squat - 5 x 5
135-185-235-235-245-255-265(x3)-255(x2)-235(x5)
B1. Pistol Squats - 4 x 6-8
30#-40#-50#-60#
B2. Straight-Legged DL - 4 x 8
45-55-75-95

+

5 Rounds of:
3 tough Hang Power Cleans (w/ straps)
6 Burpees - AFAP
Prowler Push/Pull - 180# (D/B)
Rest 3-4 min b/t rounds

HPC Loads:
215-230-245-250-255

Oly/Wendler Program: Week 4, Day 12 - Wendler Deload

Thursday 5-31

TRAINING:
A. Back Squat - 5 x 5
B. Press - 45% x 5, 55% x 5, 65% x 5
C. Deadlift - 40% x 5, 50% x 5, 60% x 5
D1. Platform DL - 3 x 5
D2. Perfect Deadlift - 3 x 3
D2. Stiff-Legged Deadlift - 3 x 8
E1. Back Extesions - 3 x 25
E2. Hollow Rocks - 3 x 30

TRAINING OUTCOME:
A. 135-225-275-315-325-330-335-35-340
B. 95-115-140
C. 190-240-290
D1-D3. 275-275-275 (used straps)
E1-E2. as Rx'd

Notes:
My how doing squats first and deadlifting afterwards makes a difference. Felt a lot stronger and tighter on squats. Also got some good technical work in with the DL variations.

Oly/Wendler Cycle: Week Two, Day Two

Wednesday 5-16

TRAINING:
A. Press - 70%, 80%, 90% x 3
B. Deadlift - 70%, 80%, 90% x 3
C. Snatch Balance + OHS
D1. Platform DL - 3 x 5
D2. RDL - 3 x 5
D3. Back Extensions - 3 x 15
E1. OH Walking Lunges - 3 x 16 steps
E2. Hollow Rocks - 3 x 20

TRAINING OUTCOME:
A. 135-155-175
B. 370-420-475
C. 95-135-185-205-225
D1. 255-255-255
D2. 295-295-295
D3. as Rx'd
E1. 95# as Rx'd
E2. as Rx'd

Notes:
Didn't push anything today. Feeling pretty tired and want to recover.

Wendler Deload and Skill Work

Friday 4-20

TRAINING:
A. Press - 50-60-70% x 5
B. Deadlift - 50-60-70% x 5

3 Rounds @ conversation pace:
C1. Muscle-ups x 3 (5 rounds)
C2. OH Walking Lunges x 16 steps
C3. Stiff-Legged DL x 6

3 Rounds @ conversation pace:
D1. Back Levers x 3
D2. Double Unders
D3. Chin-ups x 10
D4. Ring Dips x 10

TRAINING OUTCOME:
A. 95-115-135
B. 265-315-365

C1. as Rx'd...as little kip as possible.
C2. 95-105-115
C3. 285-285-285

D1. 2-legs out, 1-leg tucked, both legs tucked
D2. 25-30-45 (100 total)
D3. 10-10-9+ 1 with a slight kip
D4. 10-10-7+3 with a kip

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.

Windler Week 3: Press, Deadlift, Wtd. Pull-ups, Wtd. Dips, SLDL, OH Walking Lunges, GHD Sit-ups, and Back Extensions

Friday 4-13

TRAINING:
A. Press - 5-3-1+
B. Deadlier - 5-3-1+
C1. Wtd. Pull-ups - 3 x 5
C2. Wtd. Dips @ X150 - 3 x 5
C3. Stiff-Legged DL - 3 x 5
D1. OH Walking Lunges - 3 x One Length of Weight room
D2. GHD Sit-ups - 3 x 15
D3. Back Extensions

TRAINING OUTCOME:
A. 145-160-175 x 4
B. 385-440-490 x 5
C1. 75-75-75
C2. 55-55-55 x 6
C3. 275-275-275
D1. 95# x 16, 95# x 16, 95# x 20
D2 - D3. as Rx'd

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

Windler Week 1, Press, Deadlift, Platform DL + RDL, Wt. Pull-ups + Wt. Dips, Reverse Hypers + Bent Rows

Saturday 3-31

TRAINING:
A. Press - 65% x 5, 75% x 5, 85% x 5+
B. Deadlift - 65% x 5, 75% x 5, 85% x 5+
C1. Platform DL - 3 x 5; no rest
C2. RDL - 3 x 5
D1. Wtd. Pull-ups - 3 x 5
D2. Wtd. Dips @ X050 - 3 x 5
E1. Reverse Hypers - 3 x 5
E2. Bent Over BB Rows - 3 x 5

TRAINING OUTCOME:
A. 120-140-160 (7)
B. 335-385-435 (10)
C1 - C2. 225-245-265
D1. 65-65-65
D2. 35-35-35
E1. as Rx'd
E2. 135-135-135

General Cycle: Week 4 - MAX DAY

Saturday 3-24

TRAINING:
A. Snatch - Max Attempt
B. Clean and Jerk - Max Attempt
C. Back Squat - Max Attempt
D. Stiff-Legged DL - 3 x 5
E. Ab Wheel - 3 x 20

TRAINING OUTCOME:
A. 95-135-160-185-205-215-225-235(5# PR)
B. 245-265-280-295(5#PR)-305(Clean only)
C. 225x3-275x2-315-355-385-405-420(tied old PR)-435(fx2)
D. 275-275-275
E. as Rx'd...at home.

General Cycle: Week 4, Day 13

Monday 3-19


TRAINING:
A. Snatch - 95% x 1
B. Clean & Jerk - 95% x 1
C. Back Squat - 90 - 95% x 1 x 5
D. SLDL - 3 x 5

TRAINING OUTCOME:
A. 95-95-135-155-175-195-215-220-225
B. 235-255-275-290
C. 225x3-295x3-335x2-370-390-395-400-405-410
D. 275-295-295-295

WWI: 201.6

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 11, Day 33

Thursday 11-17

TRAINING:
Snatch - Max Effort
Clean and Jerk - Max Effort
Back Squat - Max Effort
SLDL - 3 x 5

TRAINING OUTCOME:
Snatch - 95-125-145-165-175-185-195-205-215-220-225(fx3)
C/J - 205-225-245-260-275-285*-300*
BS - 135-225-275-315-345-365-385-295-405(fx2)
SLDL - tabled it for next time

Notes:
Didn't have a miss on snatch until I hit 225#. Then the wheels came off. Just didn't have my mind dialed in for it. I pulled it high enough but just didn't have the guts to drive my head through on the catch.

Clean felt good today. Jerk was solid until 275. It was a little shaky at the top. Pulled 285 easily but missed the jerk. Went ahead and attempted 300# for the clean. That is a 5# PR from last week. Didn't even attempt the jerk.

Felt rushed on the BS. I should have maxed out last time I squatted when I was really feeling it. 395 is still a PR. Last week I did 385 and was wanting more. Last time we maxed I only hit 375.

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

Max Day: Catalyst General Oly Cycle Week 6, Day 18

Friday 10-14


TRAINING:
Snatch - Max for the Day
Clean & Jerk - Max for the Day
Back Squat - Max for the Day
SLDL - 3 x 5
GHD Sit-ups - 3 x 20

TRAINING OUTCOME:
Snatch: 95-130-155-175-190-205-215-220-230 (5#PR)
C&J: 235-255-270-280 (5#PR)
BS: 135-225-275-315-335-355-375-390 (f)
SLDL: 285-295-305
GHD SU: as Rx'd

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.