Catalyst General Oly Cycle Week 2, Day 4

TRAINING:
3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
2 power jerk + 1 split jerk - 65% x 5 sets
Snatch pull - 85% (of snatch) x 5 x 5
Sit-up - 60 total

TRAINING OUTCOME:
3-Pos Snatch: 155-155-155-155-155
PJ + SJ: 195-195-195-195-195
Snatch Pull: 195-195-195-195-195*
Sit-ups: 60 UB

Notes:
*May have done 6 sets instead of 5...not sure though.

Deadlift TnG & Box Jumps

TRAINING:

6 Rounds of:
10 DL TnG - Heavy (increase wt. each set)
10 Explosive Box Jumps - 30"
Rest/walk 6 min b/t sets

TRAINING OUTCOME:
DL TnG: 315-335-355-375-395-415
Box Jumps as Rx'd

Catalyst General Oly Cycle Week 1, Day 3

TRAINING:
Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
Front squat - 60% x 5, 65% x 5, 70% x 3
Good morning - 3 x 8 light

4 Rounds of:
35 KBS
1 min rest b/t rounds

TRAINING OUTCOME:
C+FS+J: 185-185-185-185-185
FS: 205-225-245(x3)-265(x3)
GM: 95-95-95

KBS: 35-45-55-55

Catalyst General Oly Cycle Week 1, Day 2

TRAINING:
Snatch + 2 OHS - 60% (of snatch) x 5 sets
Snatch pull - 80% x 3 x 3
Snatch push press - 3 x 5
Planks - 2 x 1 min; no weight

TRAINING OUTCOME:
Snatch + OHS - 145
Snatch Pull - 185
Snatch PP - 205-220-235
Planks as Rx'd

Catalyst General Oly Cycle, Day 1, Week 1

Catalyst General Oly Cycle Week 1, Day 1

TRAINING:
Hang power snatch - 60% x 2 x 5
Hang power clean + power jerk - 60% x 2 + 2 x 5
Back squat + 3 BJ on 30" - 55% x 10, 60% x 8, 65%, 8, 70% x 5
Press - 3 x 8
Bent row - 3 x 8

A. 3 sets: no rest:
20 m bear crawl
10 halfmoons (Sledge Hammer Swings)

B. 3 sets:
A1. Ab Wheel x 15
A2. KB swing x 15 (55#)

TRAINING OUTCOME:
HPS - 145
HPC - 185
BS + BJ - 215-235-255-275
Press - 135-145-155
DB Row - 65-85-100
A & B - as Rx'd

Deadlift x 3 (83-93%) and Piddlings

Saturday 9-3

TRAINING:
Deadlift 6 x 3 (83-93%)

30 min Circuit at Conversation pace of:
HSPUs on Parallettes - AMRAP (-2)
30" Box Jumps x 5
Wtd Pull-ups x 5 (35#)
Round-Off Jumps x 5
HS Walk - AFAP

TRAINING OUTCOME:
DEADLIFT
WU x 3: 135-225-315-365-395
Work Sets 6 x 3: 415-425-435-445-455-465-485(2)

Circuit as Rx'd

Notes: Had a good time on the circuit. Got some skill work in and some good conversation...

Snatch (50%), Clean and Jerk (50%), Back Squat

Thursday 8-25 Catalyst Oly Bias Day 21

OLY TRAINING:
Snatch 50% x 1 x 5
Clean & Jerk 50% x 1 x 5
Back Squat x 3 x 5(+5 from last week)

TRAINING OUTCOME:
Snatch: 115 x 3 x 5
C&J: 150 x 3 x 5
BS: 330-335-340-345-350