OPT IWT's

Saturday 11-12

TRAINING:
4 rounds of
3 Push-Press
10 Burpees AFAP
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)
+

4 rounds of
3 DL TnG
25 Double Unders
rest 5 min b/t rounds
(Increase load each round making final round 100% effort)

Body Circuit:
10 HSPUs
10 Strict Chin-ups
25 UA Sit-ups

TRAINING OUTCOME:
PP - 215-225-240-255(x2)-245(x1)
Burpees as Rx'd

DL - 315-365-395-425-445-460-480-495(x2)-510(1RM)
DU - 20-30-25-30-25

Notes:
Missed on twice on the 3rd PP @ 255#. Wasn't planning on going for a ME DL today, but I will take it when I can get it.

Body Circuit as Rx'd

Catalyst General Oly Cycle Week 10, Day 31

Friday 11-11

TRAINING:
Snatch - 90-95%
Clean & Jerk - 90-95%
Back Squat - 90% x 1 x 5
Back Squat - 20 RM

CORE TRAINING:
One-Legged KB SLDL, 3 x 8
AB Wheel, 3 x 15

TRAINING OUTCOME:
Snatch - 95-115-135-155-175-190-200-210-215-220
C/J - 205-230-250-265-280-285*-295*
BS - 225-275-315-340-365-365-375-375-385
BS 20 RM - 305#*

Core Training:
OL-SLDL - 60# KB
AB Wheel as Ex's

Notes:
Used a belt on the C/J after 230# and after 340# on BS. Also used a belt on the 20RM attempt. The belt definitely helped. Don't know if I would have gotten the last few without it. I could feel it in my core.

Had to finish the core training at home.

Catalyst General Oly Cycle Week 10, Day 30

Wednesday 11-9

TRAINING:
Power Snatch - 75% x 2 x 5
Jerk - 75% x 2 x 5
Snatch Pull - 95% x 3 x 3
Ab Work of Choice

Work Capacity WOD:
3 Rounds, no rest:
10 Box Jumps - 24"
10 Pull-ups

TRAINING OUTCOME:
PS - 95-115-135-155-165-175-175-175-180-185
Jerk - 185-205-225-235-245-255-265
Snatch Pull - 235-235-235

Core Training:
Ab Wheel x 15
DB Side Bends x 15/Side (75#)

Work Capacity WOD: as Rx'd

Catralyst General Oly Cycle, Week 10 Day 29

Monday 11-7

TRAINING:
Snatch - 85-90%
Clean and Jerk - 85-90%
Front Squat - 95% x 1 x 2
Ab Work of Choice

TRAINING OUTCOME:
Snatch - 95-125-145-165-185-205-215
C/J - 215-235-250-265-275(clean only)-285(f)*
FS - 185-235-265-285-305-320-335-345**-350**
Ab Work - TBA

*Kept losing my front rack on the clean. My fingers would pop off the bar on my right side with my jacked up wrist. The 285# felt light coming off the floor and I felt decent in the bottom, but my elbows dropped and popped my grip off the bar on the way up. Need to really focus on high elbows and speeding them through.

Snatch was frustrating today. Wrist and shoulders are tight. Went for 225, but didn't dial in for it. Pretty anemic effort today.

**Put a belt on for these sets. 335# is s 5# PR for a raw FS and 350# is an all-time best.

DL Variartions, Box Jumps, Shoulder Press, & Wtd. Chin-ups

Saturday 11-5

TRAINING:
A1. Halting Snatch-grip DL x 3
A2. 30" Box Jumps x 5
A3. Platform Clean-grip DL
B1. Waveload Shoulder Press 5, 3, 1, 3, 2, 1
B2. Weighted Chin-ups x 5-5-5-3-3-3-3-3
C1. AMRAP Shoulder Press - 135#
C2. AMRAP Dead Hang Chin-ups

TRAINING OUTCOME:
A1. 135-185-225-275-305-335-365-380
A2. 5-5-5-5-5-5-5-5-5-5
A3. 135-225-275-315-345-375-390-405-420(x1)
B1. 165-180-190-175-195(1)-190(1)-200(PPx1)
B2. 55-55-55-80-80-80-100(x1)-80(x2)-80-80
C1. 14 reps
C2. 12.5

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 9, Day 27

Wednesday 11-2

TRAINING:
Clean from blocks or mid-hang - 70% x 2 x 5
Clean pull - 95% x 3 x 5
Snatch balance - max for day; 80% of that x 2 x 3
Planks - front/side x max x 2

TRAINING OUTCOME:
MHC: 215-215-215-215-215
CP: 285-285-285-285-285
SB: 95-135-185-215-235-255(f); 225 x 2 x 3
Planks: No time