Thursday 1-12
TRAINING:
A. Snatch - 80-90% x 1 x 5 (pause in the hole)
B. Clean and Jerk - 75-85% x 1
C. Back Squat + Box Jump x 3 x 5
TRAINING OUTCOME:
A. 95-115-135-150-165-185-185-195-195-205-205
B. 205-225-240-255*-255*
C. 135-225-275-315-330-345-315-315-275
Notes:
*Clean only. Just didn't have the pop today. Cleans were ugly as well.
Thursday, January 12, 2012
Tuesday, January 10, 2012
Catalyst Masters Cycle Week 7, Day 20
Tuesday 1-10
TRAINING: Deloading
A. Snatch - 60% x 1, 65% x 1, 70% x 1 x 3, 60% x 1 x 3
B. Clean + Rack Dip Squats + Jerk - 60% x 1+3+1, 65% x 1+3+1, 70% x 1+3+1, 60% x 1+3+1 x 3
C. Snatch Balance + OHS x 2 x 6
TRAINING OUTCOME:
A. 95x2, 115x2, 135x2, 145 x 1, 155 x 1, 165 x 3, 145 x 3
B. 185-200-215-185-185-185
C. 95-125-145-165-185-205 (SB only)
PM TRAINING:
A1. HS Walk (20m)
A2. Ab Wheel
A3. KB Side Bends
A4. Reverse Hypers
+
Mobility Work
TRAINING: Deloading
A. Snatch - 60% x 1, 65% x 1, 70% x 1 x 3, 60% x 1 x 3
B. Clean + Rack Dip Squats + Jerk - 60% x 1+3+1, 65% x 1+3+1, 70% x 1+3+1, 60% x 1+3+1 x 3
C. Snatch Balance + OHS x 2 x 6
TRAINING OUTCOME:
A. 95x2, 115x2, 135x2, 145 x 1, 155 x 1, 165 x 3, 145 x 3
B. 185-200-215-185-185-185
C. 95-125-145-165-185-205 (SB only)
PM TRAINING:
A1. HS Walk (20m)
A2. Ab Wheel
A3. KB Side Bends
A4. Reverse Hypers
+
Mobility Work
Monday, January 9, 2012
Catalyst Masters Cycle Week 7, Day 19
Monday 1-9
TRAINING: (Deload)
A. Snatch - 70% x 1, 75% x 1, 80% x 2
B. Clean + Jerk Dip Squats + Jerk - 70% x 1+3+1, 75% x 1+3+1, 80% x 1+3+1 x 2
C. Front Squat RPT - AMRAP @ 85%, 75%, 65%
TRAINING OUTCOME:A. 95-115-135-145-155-165-175-185-185
B. 185-200-210-225-240-240
C. 310 x 5, 275 x 7, 245 x 10 (22 reps)
PM WOD: CORE TRAINING TBA
TRAINING: (Deload)
A. Snatch - 70% x 1, 75% x 1, 80% x 2
B. Clean + Jerk Dip Squats + Jerk - 70% x 1+3+1, 75% x 1+3+1, 80% x 1+3+1 x 2
C. Front Squat RPT - AMRAP @ 85%, 75%, 65%
TRAINING OUTCOME:A. 95-115-135-145-155-165-175-185-185
B. 185-200-210-225-240-240
C. 310 x 5, 275 x 7, 245 x 10 (22 reps)
PM WOD: CORE TRAINING TBA
Friday, January 6, 2012
RPT: Press and Deadlift + Pull-ups, Dips, and Core Training
Friday 1-6
AM TRAINING:
A. RPT Deadlift - AMRAP @ 85%-75%-65%
B. RPT Press - AMRAP @ 85%-75%-65%
AM TRAINING OUTCOME:
A. 175 x 6, 155 x 9, *155 x 5, 135 x 14
B. 470 x 7, 415 x 10, 365 x 15
Notes:
Feel good with today's outcome. Was + 2 on press at 175#. One rep less than last time on 155#, and tied my best of 14 at 135#. I accidentally did a set of 5 at 155# between the 155# and 135#. I forgot to decrease the weight after the last set. Thought 135# felt heavier than it should so I checked and sure enough it was 155#. Wanted to get 15 or more at 135#. Hopefully next time. The extra set at 155# might have played a role in the outcome.
DL was a big jump in weight (+ 35#), but I did use a belt and straps. I have used straps every time I have done a DL RPT, but this is the first time I used a belt. I feel like I left at least one rep, maybe more, on the platform at each attempt...especially the last two sets.
PM TRAINING:
A1. Wtd. Dips 8-5-3-3-2-2-2
A2. Snatch Grip Pull-ups x 7 x 7B1. Hanging Leg Raises - 3 x 20
B1. Good Mornings - 3 x 10
B2. Tic Tacs - 3 x 20
B3. Hanging Leg Raises - 3 x 20
PM TRAINING OUTCOME:
A1. BW-65-80-90-100-100-100
A2. UB x 7 x 7
B1. 135-185-205
B2. 45# bumper as Rx'd
B3. as Rx'd
AM TRAINING:
A. RPT Deadlift - AMRAP @ 85%-75%-65%
B. RPT Press - AMRAP @ 85%-75%-65%
AM TRAINING OUTCOME:
A. 175 x 6, 155 x 9, *155 x 5, 135 x 14
B. 470 x 7, 415 x 10, 365 x 15
Notes:
Feel good with today's outcome. Was + 2 on press at 175#. One rep less than last time on 155#, and tied my best of 14 at 135#. I accidentally did a set of 5 at 155# between the 155# and 135#. I forgot to decrease the weight after the last set. Thought 135# felt heavier than it should so I checked and sure enough it was 155#. Wanted to get 15 or more at 135#. Hopefully next time. The extra set at 155# might have played a role in the outcome.
DL was a big jump in weight (+ 35#), but I did use a belt and straps. I have used straps every time I have done a DL RPT, but this is the first time I used a belt. I feel like I left at least one rep, maybe more, on the platform at each attempt...especially the last two sets.
PM TRAINING:
A1. Wtd. Dips 8-5-3-3-2-2-2
A2. Snatch Grip Pull-ups x 7 x 7B1. Hanging Leg Raises - 3 x 20
B1. Good Mornings - 3 x 10
B2. Tic Tacs - 3 x 20
B3. Hanging Leg Raises - 3 x 20
PM TRAINING OUTCOME:
A1. BW-65-80-90-100-100-100
A2. UB x 7 x 7
B1. 135-185-205
B2. 45# bumper as Rx'd
B3. as Rx'd
Thursday, January 5, 2012
Catalyst Masters Cycle Week 6, Day 18
Thursday 1-5
AM TRAINING:
A. Clean & Jerk - 75% x 2, 80% x 2, 85% x 1, 88% x 1, 91% x 1, 75% x 1 x 3
B. Back Squat + Box Jump - 85% x 3+5, 88% x 3+5, 90% x 3+5, 92.5% x 3+5, 94% x 3+5
C. Clean Pulls - 90% x 3 x 3
AM TRAINING OUTCOME:
A. 225-240-255-265-275-225-225-225
B. 135-225-275-315-335-350-360-370-380-385
C. 275-275-275
PM TRAINING: (2:30)
A1. Windmills x 10/side x 3
A2. Reverse Hypers x 20 x 3
A3. Weighted Incline Sit-ups x 20 x 3
Notes:
AM: Clean was off today in the beginning. Felt solid when I went back down to 75% though. Squat was good today, but I think I was pretty much at my limit. Did the box jumps on the small wooden box. Not sure how tall it is. Thinking around 22". I know it is taller than the 20", but shorter than the 24".
AM TRAINING:
A. Clean & Jerk - 75% x 2, 80% x 2, 85% x 1, 88% x 1, 91% x 1, 75% x 1 x 3
B. Back Squat + Box Jump - 85% x 3+5, 88% x 3+5, 90% x 3+5, 92.5% x 3+5, 94% x 3+5
C. Clean Pulls - 90% x 3 x 3
AM TRAINING OUTCOME:
A. 225-240-255-265-275-225-225-225
B. 135-225-275-315-335-350-360-370-380-385
C. 275-275-275
PM TRAINING: (2:30)
A1. Windmills x 10/side x 3
A2. Reverse Hypers x 20 x 3
A3. Weighted Incline Sit-ups x 20 x 3
Notes:
AM: Clean was off today in the beginning. Felt solid when I went back down to 75% though. Squat was good today, but I think I was pretty much at my limit. Did the box jumps on the small wooden box. Not sure how tall it is. Thinking around 22". I know it is taller than the 20", but shorter than the 24".
Tuesday, January 3, 2012
Catalyst Masters Cycle, Week 6, Day 17
Tuesday 1-3
TRAINING: Skill and Position Work
A. 3-Position Snatch - 70% x 3 x 5
B. 3-Position Clean + Jerk - 70% x 3+1 x 5
C1. Reverse Hyper Extensions; 3 x 15
C2. Ab Wheel; 3 x 20
C3. 70# DB Side Bends
TRAINING OUTCOME:
A. 95-120-140-160-165-165-165-165
B. 165-195-210-210-210-210-210
C1. as Rx'd
C2. as Rx'd (did 5 from standing on sets 2-3 + 15 from knees)
C3. as Rx'd
TRAINING: Skill and Position Work
A. 3-Position Snatch - 70% x 3 x 5
B. 3-Position Clean + Jerk - 70% x 3+1 x 5
C1. Reverse Hyper Extensions; 3 x 15
C2. Ab Wheel; 3 x 20
C3. 70# DB Side Bends
TRAINING OUTCOME:
A. 95-120-140-160-165-165-165-165
B. 165-195-210-210-210-210-210
C1. as Rx'd
C2. as Rx'd (did 5 from standing on sets 2-3 + 15 from knees)
C3. as Rx'd
Monday, January 2, 2012
Catalyst Masters Program Week 6, Day 16
Monday 1-2
TRAINING:
A. Snatch - 75% x 2, 77.5% x 2, 80% x 2, 82.5% x 2, 85% x 1, 87.5% x 1, 89% x 1
B. Front Squat - 2-2-2-1-2-2-2
C. Snatch Pulls - 90% x 3 x 3
D. Snatch-grip Stiff-leg DL, 4 x 10
E. TGU x 5/side x 3
TRAINING OUTCOME:
A. 175-180-185-190-195-200-205
B. 265-305-320-335-315-295-275
C. 210-210-210-225
E. 35-45-55
D. 210-210-210
TRAINING:
A. Snatch - 75% x 2, 77.5% x 2, 80% x 2, 82.5% x 2, 85% x 1, 87.5% x 1, 89% x 1
B. Front Squat - 2-2-2-1-2-2-2
C. Snatch Pulls - 90% x 3 x 3
D. Snatch-grip Stiff-leg DL, 4 x 10
E. TGU x 5/side x 3
TRAINING OUTCOME:
A. 175-180-185-190-195-200-205
B. 265-305-320-335-315-295-275
C. 210-210-210-225
E. 35-45-55
D. 210-210-210
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