Catalyst General Oly Cycle Week 6, Day 17

Wednesday 10-12
TRAINING:
Power Clean - 75% x 2 x 5
Clean pull - 95% (of clean) x 3 x 3
Snatch balance - max for day

3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side

TRAINING OUTCOME:
PC: 225-225-225-225-225-235x1
Clean Pull: 285-285-285
Snatch Balance: 265

Notes: Dropped into the hole with 270 which would have been a 5# PR for snatch balance. Lost it on the way up.

Catalyst General Oly Cycle Week 6, Day 16

Monday 10-10

TRAINING:
Snatch - 90% x 1
Clean & jerk - 90% x 1
Front squat - 95% x 1 x 2

3 sets; no rest:
Sandbag bent row x 10
Sandbag halfmoon x 5/side

TRAINING OUTCOME:
Snatch: 95-125-145-165-190-200-210-220 (f)
C&J: 185-235-250-265-270 (clean only)
FS: 235-265-280-305-320-330 (5#PR)

Metcon:
Bent Row: 135# BB
Halfmoon: 45# plate
Notes: Tired...

Saturday Push and Pull

Saturday 10-8


TRAINING:
A1. Halting Snatch Grip DL x 3
A2. Platform Clean Grip DL x 3
A3. Press 5-5-5-5-4-3-2-1
A4. Weighted Pull-ups x 2-3
A5. Rack Pulls x 3

TRAINING OUTCOME:
A1. 135-185-205-225-255-280-305-330-355-380-405
A2. 255-280-305-330-355-380-405-425
A3. 155-160-165-170-175-180-185-190
A4. 50-60-70-80(x1.5)-80(x2)-90(x2)-100(f)
A5. 315-365-385-405-425-445-465-485

Notes: Lots o' Volume today...

Catalyst General Oly Cycle Week 5, Day 15

Friday 10-7

TRAINING:
Snatch - 95% x 1
Clean & jerk - 95% x 1
Back squat - 90% x 1 x 5

TRAINING OUTCOME:
Snatch: 95-125-145-165-185-195-205-210-220-230(F-close, but F)
C&J: 225-247.5-260-270-280 (clean only)
BS: 135-225-275-315-335-350-350-350-350-350
BS x 20 @ 61% : 235#

Catalyst General Oly Cycle Week 5 Day 14

Wednesday 10-5

TRAINING:
Power snatch - 75% x 2 x 5
Jerk - 75% x 2 x 5
Snatch pull - 95% (of snatch) x 3 x 3

Work Capacity:
7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge

Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set.

TRAINING OUTCOME:
Power Snatch: 175-175-175-180-185
Jerk: 185-210-225-230-235-240-245
Snatch Pull: 225-225-225

Work Capacity: 55# KB, no rest (sans switching hands), all UB

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.

Deadlift Variations, DB Circuit

Saturday 10-1

TRAINING:
Halting Snatch Grip DL x 3 x 5
Platform Clean Grip DL x 3 x 5
Rack Pulls x 3 x 5

5 rounds, no rest of:
5 Hang High Pulls
5 Power Cleans
5 Push-Press

TRAINING OUTCOME:
HSGDL: 185x5, 205x5, 225x5, 250-265-285-300-315
CGDL (Platform): 315-340-365-385-405-415
Rack-Pulls: 275-350-375-400-425-455

DB Circuit as Rx'd (55# DBs)

Notes: Used straps on all lifts today. DB Circuit was tough on the grip. Did the first two UB but dropped them to shake out the hands between the last 3 rounds.