Monday 6-13 OPT Day 191/Catalyst Oly Bias Day 4
OLY TRAINING:
A. Snatch, 75% x 2 x 2
B. Snatch, 80% x 2 x 2
C. Snatch Pulls, 85% x 4 x 3
D. Front Squat, 75% x 3 x 3
OPT TRAINING:
A. Clean practice for 10 min
B. AMRAP in 10 min of 4 Ring HSPUs and 10 Pistol Squats
TRAINING OUTCOME:
Oly Training:
A. 160-165
B. 170-175
C. 185-185-185
D. 235-235-235
OPT Training:
A. Sets of 3, 135-155-175-195-215
B. 7 rounds plus 4 HSPUs
Notes:
Snatch felt better than I thought it would. My hips are pretty tight. I didn't press it too hard on the clean practice or the AMRAP portion of the WOD. Just sort of went through the motions and used it more as a oportunity for skill development in all the movements.
Decided to save the DUs for tomorrow as a buy-in or cash-out.
Monday, June 13, 2011
Sunday, June 12, 2011
Chin/Pull-ups, Dips, Good Mornings, Ab Wheel
TRAINING on the FARM:
30# Wtd Chin-ups/Pull-ups - 10(BW) - 7-7-7-7-7 - 10(BW)
30# Wtd Dips - 10(BW)-10-10-10-10-10-20(BW)-20(BW)
135# Good Mornings - 10-10-10-10-10
Ab Wheel 2 x 25
30# Wtd Chin-ups/Pull-ups - 10(BW) - 7-7-7-7-7 - 10(BW)
30# Wtd Dips - 10(BW)-10-10-10-10-10-20(BW)-20(BW)
135# Good Mornings - 10-10-10-10-10
Ab Wheel 2 x 25
Clean and Jerk, Clean Pulls, HB Back Squat, IWT: Shoulder to OH + Burpees and Box Jumps
Friday 6-10 OPT Day 190/Catalyst Oly Bias Day 3
OLY TRAINING:
Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull 80% x 5 x 3
Back Squat 75% x 5 x 3
TRAINING:
5-7 sets @ 97-100%:
4 shoulder to overhead tough
rest 0 sec
3x:
5 burpees AFAP
5 box jumps - 24/20" AFAP
rest walk 5-6 min actively
TRAINING OUTCOMES:
OLY TRAINING:
Clean & Jerk (70%) - 195
Clean and Jerk (75%) - 210
Clean Pulls (80%) - 225
Back Squat (75%) - 275
OPT TRAINING:
5 Rounds of:
Shoulder - Overhead: 185#
Circuit as Rx'd
Recovery time - 4 min
OLY TRAINING:
Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull 80% x 5 x 3
Back Squat 75% x 5 x 3
TRAINING:
5-7 sets @ 97-100%:
4 shoulder to overhead tough
rest 0 sec
3x:
5 burpees AFAP
5 box jumps - 24/20" AFAP
rest walk 5-6 min actively
TRAINING OUTCOMES:
OLY TRAINING:
Clean & Jerk (70%) - 195
Clean and Jerk (75%) - 210
Clean Pulls (80%) - 225
Back Squat (75%) - 275
OPT TRAINING:
5 Rounds of:
Shoulder - Overhead: 185#
Circuit as Rx'd
Recovery time - 4 min
Wednesday, June 8, 2011
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
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
Tuesday, June 7, 2011
Snatch, Snatch Pull, Front Squat; IWT: Power Cleans, Burpees, CTB Chin/Pull-ups
Tuesday 6-7 OPT Day 188/Catalyst OLY Bias Day 1
OLY TRAINING:
Snatch 70% of 215 x 2 x 2, 75% of 215 x 3 x 2
Snatch Pull 80% of 215 x 5 x 3
Front Squat 70% of 315 x 3 x 3
OPT TRAINING:
3-5 sets @ 97-100%:
3 tough power clean
6 burpees AFAP
9 CTB chin ups AFAP
rest walk 5 min b/t sets actively
Oly Training Outcome:
70% - 155#
75% - 165#
80% - 175#
FS - 70% - 220#
OPT Training Outcome:
PC Loads: 205-215-220-225-235*
*Started around 75% and ended around 85% of max load.
Cash-out:
HS Walks x 2 lengths of the weight room.
OLY TRAINING:
Snatch 70% of 215 x 2 x 2, 75% of 215 x 3 x 2
Snatch Pull 80% of 215 x 5 x 3
Front Squat 70% of 315 x 3 x 3
OPT TRAINING:
3-5 sets @ 97-100%:
3 tough power clean
6 burpees AFAP
9 CTB chin ups AFAP
rest walk 5 min b/t sets actively
Oly Training Outcome:
70% - 155#
75% - 165#
80% - 175#
FS - 70% - 220#
OPT Training Outcome:
PC Loads: 205-215-220-225-235*
*Started around 75% and ended around 85% of max load.
Cash-out:
HS Walks x 2 lengths of the weight room.
Monday, June 6, 2011
IWT: Heavy Push Press, 2pd KBS, and CTB Chin/Pull-ups
Monday 6-6 OPT Day 187:
TRAINING:
7 sets for times:
9 push jerk heavy touch and go
12 KBS - 2pd/1.5 pd
15 CTB chin ups
rest walk 4 min
Training Outcome:
PP: 185-195-195-195-195-195-195
KBS: All UB
C/PUs: 14+1, 6+3+2+2+2, 4+4+4+3, 4+4+4+3, 4+4+4+3, 4+3+3+3+2, 6+5+4
Notes:
Holy Moly this one kicked my rear...Glad the PUs/CUs weren't Rx'd as UB...they whooped me. The PP was not touch and go from about the middle of the second set on. I just made sure I got all 9 reps without setting the BB down and called it good....
Cash-Out:
6 x 5 Dead Hang PU/CUs
Hand Stand Walk Attempts x 4
Static Dips
TRAINING:
7 sets for times:
9 push jerk heavy touch and go
12 KBS - 2pd/1.5 pd
15 CTB chin ups
rest walk 4 min
Training Outcome:
PP: 185-195-195-195-195-195-195
KBS: All UB
C/PUs: 14+1, 6+3+2+2+2, 4+4+4+3, 4+4+4+3, 4+4+4+3, 4+3+3+3+2, 6+5+4
Notes:
Holy Moly this one kicked my rear...Glad the PUs/CUs weren't Rx'd as UB...they whooped me. The PP was not touch and go from about the middle of the second set on. I just made sure I got all 9 reps without setting the BB down and called it good....
Cash-Out:
6 x 5 Dead Hang PU/CUs
Hand Stand Walk Attempts x 4
Static Dips
Sunday, June 5, 2011
Campsite WODs
Thursday 6-2
A. Handstand Walks x 5 attempts
B. Parallette HSPUs 2 every 30
C1. AMRAP Strict Pull-ups/Chin-ups w/ 20# Vest; rest 2min
C2. AMRAP Ring Dips - 20# Vest; rest 2min
D. 5 x 30sec L-Sits on Parallettes
Friday 6-3
A. Handstand Walks x 5 attempts
B. From CrossFit Football
Complete 10 rounds of: (using 55# KB)
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
C. Using a 55# KB, 4 rounds of:
10 Goblet Squats
10 Press (each arm)
15 Rows (each arm)
10 KB Push-ups (each side)
10 KB Snatch (each arm)
Saturday 6-4
AM WOD:
6 mile hike w/ 20# vest (approximately 2hrs) - took the kids...caught some bugs, a snake and a turtle...good times.
PM WOD:
A. Handstand Walk Attempts x 5
B. AMRAP Ring HSPUs x 4; rest 1:30
C. AMRAP Ring Push-ups x 4; rest 1:30
D. AMRAP Ring Dips x 4; rest 1:30
E. AMRAP Strict Ring Pull-ups (false grip, full external rotaion at bottom) x 4; rest 1:30
A. Handstand Walks x 5 attempts
B. Parallette HSPUs 2 every 30
C1. AMRAP Strict Pull-ups/Chin-ups w/ 20# Vest; rest 2min
C2. AMRAP Ring Dips - 20# Vest; rest 2min
D. 5 x 30sec L-Sits on Parallettes
Friday 6-3
A. Handstand Walks x 5 attempts
B. From CrossFit Football
Complete 10 rounds of: (using 55# KB)
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
C. Using a 55# KB, 4 rounds of:
10 Goblet Squats
10 Press (each arm)
15 Rows (each arm)
10 KB Push-ups (each side)
10 KB Snatch (each arm)
Saturday 6-4
AM WOD:
6 mile hike w/ 20# vest (approximately 2hrs) - took the kids...caught some bugs, a snake and a turtle...good times.
PM WOD:
A. Handstand Walk Attempts x 5
B. AMRAP Ring HSPUs x 4; rest 1:30
C. AMRAP Ring Push-ups x 4; rest 1:30
D. AMRAP Ring Dips x 4; rest 1:30
E. AMRAP Strict Ring Pull-ups (false grip, full external rotaion at bottom) x 4; rest 1:30
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