OPT: Week 15, Day One

Sunday 9-22 

TRAINING:A. Weighted Ring pull-ups; amrap sets of 2 unbroken @30/10# in 10 min
15 sets
B. Ring Dips; 10x10; rest 1 min
C. Bent over BB rows; 6-8x4/arm; rest 1 min
145-165-187-209-230D . HSPUs from raised platform (25# bumpers); amrap sets of 2 unbroken in 10 min.
12 + 1 single
E. Ring Rows - 8-12 x 4; rest 1 min
12-12-12-12
+
8 min AMRAP (@85%):
8 KBS - 2 pd
8 Box Jumps - 24"
Total: 8 + 8 KBS

OPT: Week 11, Day 1

Monday 3-11
TRAINING:
A. Weighted (supinated) chin ups x 3's; rest 2 min
Loads: 40-50-60-70-80
B. Bent over (pronated) barbell rows x 6; rest 2 min (straps)
Loads: 185-205-225-245-265
+
For time:
30 front squat 115/85#
10 CTB chin ups (UB)
20 front squat (UB)
20 CTB chin ups (10-10)
10 front squat (UB)
30 CTB chin ups (10-5-5-5-5)
Time: 6:15

Windler Week 1, Press, Deadlift, Platform DL + RDL, Wt. Pull-ups + Wt. Dips, Reverse Hypers + Bent Rows

Saturday 3-31

TRAINING:
A. Press - 65% x 5, 75% x 5, 85% x 5+
B. Deadlift - 65% x 5, 75% x 5, 85% x 5+
C1. Platform DL - 3 x 5; no rest
C2. RDL - 3 x 5
D1. Wtd. Pull-ups - 3 x 5
D2. Wtd. Dips @ X050 - 3 x 5
E1. Reverse Hypers - 3 x 5
E2. Bent Over BB Rows - 3 x 5

TRAINING OUTCOME:
A. 120-140-160 (7)
B. 335-385-435 (10)
C1 - C2. 225-245-265
D1. 65-65-65
D2. 35-35-35
E1. as Rx'd
E2. 135-135-135

Deload/Transition Week: Day 1

Monday 2-20

TRAINING:
A. Hang Power Snatch + Hang Snatch - 60% x 2 x 5
B. Hang Power Clean + Power Jerk - 60% x 2 x 5
C. Back Squat - 60% x 10, 65% x 8. 70% x 8, 75% x 5
D1. Press - 3 x 8
D2. Bent Row - 3 x 8
E1. GHD Sit-ups - 3 x 15
E2. Kettle Bell Swings - 3 x 15

TRAINING OUTCOME:
A. 145-145-145-145-145
B. 185-185-185-185-185
C. 245-265-285-305
D1. 135-145-155
D2. 155-170-185
E1. as Rx'd
E2. 70#

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...

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