Friday 3/13 - OPT Repeats - Day 34

Warm-up:
RPR, Mobility, Movement Prep

Training:
A. Clean Grip DL - 3 x 3 @ 1123; rest 2min
135-225-275-315; 345-365-385

B. Clean and Jerk - 1 x 3 @ 70%, 75%, 80%; rest 1 min b/t attempts
70%: 190-190-190
75%: 205-205-205
80%: 220-220-225
*belted on 80%

C1. Front Squats; 3 x 2 @ 87%; rest 2 min
315-315-315
C2. Clean Pulls; 4 x 3; rest 2 min
225-250-280-305

Notes:
Front Squats may have been more like 90% rather than 87%. They felt tough! 225 went up pretty easily. Which makes me feel pretty good about it.

Oly Assistance, Muscle-ups, and HSPUs for time

Friday 2-17


TRAINING:
A. Clean DL + Mid-Hang Clean + Jerk - 75% x 3 x 3
B. OHS - 85% x 2 x 3
C. Muscle-ups - 1 q 20sec for 10 min
D. 50 HSPUs for time

TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 135-175-195-215-225-235-235-235
C. As Rx'd
D. 5:00

Notes:
MUs are getting easier again. I'm a long ways from where I was the last time I did 50 HSPUs for time. Last time I did this was last April or so and it was around 2:34-36. Of course I didn't do 30 MUs right before either.

Oly Skill Day: 3-Position Clean + Jerk, Snatch Balance, Jerk, Clean Deadlift, Hanging Toes-to-Bar, & Topside Half-Moons

Wednesday 2-1

TRAINING:
A. 3-Position Clean + Jerk - 70% x 3 + 1 x 5
B. Snatch Balance - 80-94% x 2 x 3
C1. Jerk - 80% x 2 x 3
C2. Clean Deadlift - 100% x 5 x 3
D1. Toes-to-Bar - 3 x 20
D2. Topside Half-Moons - 3 x 20

TRAINING OUTCOME:
A. 95-135-185-210-210-210-210-210
B. 135-185-195-205-215
C1. 225-240-240-240
C2. 300-300-300
D1. as Rx'd
D2. 45# Plate

Catalyst Masters Program Week 4, Day 11

Tuesday 12-20

TRAINING:
A. Clean-grip Dealdift + Mid-Hang Clean + Front Squat - 75% x 3 x 3
B. Overhead Squat - 85% x 2 x 3
C. Split Push-Press + Rack Jerk + Jerk - 70% x 3 x 3
D. Clean Deadlift - 105% x 4 x 3

TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 95-135-155-175-195-215-225-235-245-255
C. 185-210-210-210
D. 315-315-315

Notes:
I can tell we did not have a rest day. My shoulders felt pretty fatigued during the OHS.

Press, Wtd. Chins, Positional DL Work

Friday 12-9

TRAINING:
Press - 5 x 5
Wt. Chins - 5 x 5
Snatch DL - 5 x 4
Clean DL - 3 x 4
DL - 3 x 5

TRAINING OUTCOME:
Press: 135-150-160-170-180(2)-165(3)-155(4)-145(4)-135(5)
135# AMRAP - 10
Wt. Chins: 55-60-65-70-75-80(3)
Snatch DL - 135-185-215-240-240-240
Clean DL - 285-325-325
DL - 375-415-445(4)

Notes: Did halting Snatch DL up through 215 with a 5 second pause just above the knee. Used straps on 240 and up.

Catalyst Master's Program Week 2, Day 5

Tuesday 12-6

TRAINING:
Halthing Clean Deadlift + Mid-Hang Clean + Front Squat - 70% x 3 x 5
Snatch Balance - 70% x 2 x 3
Jerk - 80% x 2 x 5
Clean Deadlift 100% x 4 x 3

TRAINING OUTCOME:
HCDL+MHC+FS: 95-135-185-210-210-210-210-210
SB: 95-135-165-185-195-205
Jerk: 185-215-240-240-240-240-240
Clean DL - DNF; ran out of time

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.

Clean DL + Mid Hang Clean (75%). Clean DL (105%), OHS (85%), Push-Press + Jerk (70%)

Wednesday 8-17 Catalyst Oly Bias Cycle 2 Day 14
OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
Clean Deadlift 105% x 4 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3

TRAINING OUTCOME:
CDL + MHC - 220-220-220
CDL - 305-305-305
OHS - 250-250-250(1)-250
PP + Jk - 205-205-205

Clean & Jerk (75%, 80%, 85%, 90%, 95%), Clean Pulls (95%), Back Squat (80% & 85%)

Thursday 8-11 Catalyst Oly Bias Cycle 2 Day 12

OLY TRAINING:
Clean & Jerk 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1
Clean Pull 95% x 3 x 3
Back Squat 80% x 5, 85% x 5, 80% x 5

TRAINING OUTCOME:
C&J - 215-230-245-260-275 (f-clean only)
CP - 275-275-275
BS - 135-225-275 x 3; 300-300-320-320 x 5
 
Notes: Couldn't pull the trigger on the jerk at 275#. I can still feel the effects of the ME DL on Tuesday and the last two late nights. To be honest, I was thankful to be able to hit the clean. Last week I felt like I had another 10# in the tank on the clean, today I was felt like I was fortunate to hit the clean...period...

Clean Grip DL + Mid-Hang Clean (75%), Overhead Squat (85%), Push-Press + Jerk (70%), Clean Grip DL - ME

Tuesday 8-8 Catalyst Oly Bias Cycle Two Day 11

OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3
Clean Deadlift x 3-3-3-1-1-1

TRAINING OUTCOME:
CDL+MHC - 75% - 220#
OHS - 85% - 245#
PP+JK - 70% - 205#
CDL - 315, 365, 395, 425, 455, 480, 500(f)

Notes:
Everything felt good today. Missed the 500# by about 2"...just needed to roll my his through, but I couldn't lock out at the top because my hook grip was failing on me. I was close, had the back, leg strength, just not the grip...480# is 96% of 500...still a pretty decent pull for the day.

Halting Clean Grip DL + Mid-Hang Clean (70%), Clean Grip DL (100%), Snatch Balance (70%), Jerk (80%), AMRAP HSPUs & Strict Pull/Chin-ups

Wednesday 7-26 Catalyst Oly Bias Cycle 2 Day 5

OLY TRAINING:
A. Halting Clean-Grip Deadlift + Mid-Hang Clean 70% x 2 x 5
B. Clean-Grip Deadlift 100% x 5 x 3
C. Snatch Balance 70% x 2 x 3
D. Jerk 80% x 2 x 5

Strength/Skill Development:
A1. HSPUs - AMRAP x 4, rest 30 sec
A2. Pull/Chin-ups - AMRAP x 4

TRAINING OUTCOME
Oly Training:
A. HCGDL+MHC - 200#
B. CGDL -  290#
C. SB - 160#
D. Jerk - 230#-235#-235#-235#-235#

Strength/Skill Development:
A1. 21-16-13-12 (61)
A2. 15-11-8-8-4 (46)

Clean and Jerk, Clean Pulls, Back Squat; MUs + Rows + Burpees; Front Leaning Rest

Thursday 6-23 OPT Day 197/Catalyst Oly Bias Day 9:

OLY TRAINING:
Clean & Jerk 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
Clean Pull 90% x 3 x 3
Back Squat 80% x 5 x 3

OPT TRAINING:
Clean Grip Dead Lift - 3-4 x 4; rest 4 min
Metcon for time:
15 muscle ups
Row 500 m
30 burpees

TRAINING OUTCOME:
Oly Training:
C&J: 75% - 210#; 80% - 225#; 85% - 240#; 90% - 255#
Clean Pulls: (90%) - 255#
Back Squat: (80%) - 295#

OPT:
CGDL x 3: 225-275-315-365-405-425

Metcon: 5:25 (finished MUs around the 2:45-3:00 min mark)

Cash-Out:
FLR on rings - 240 sec total

Halting Clean Deadlift + Mid-Hang Clean, Clean Deadlift, Snatch Balance, Jerk, IWT: Heavy Deadlift and Burpees for Height

Tuesday 6-14 OPT Day 192/Catalyst Oly Bias Day 5:
OLY TRAINING:
Halting Clean Deadlift + Mid-Hang Clean 70% x 2 x 5
Clean Deadlift 100% x 5 x 3
Snatch Balance 70% x 2 x 3
Jerk 80% x 2 x 5

OPT TRAINING:
5 sets @ 97-100%:
5 tough DL touch and go - heavier per set
rest 0 sec
12 burpees - jump to touch 12" above max reach
rest 5 min active recovery
+
Airdyne 20 sec @ max effort (plate pushes)
Rest 2:40 x 4

TRAINING OUTCOME:
Oly Training:
Halting Clean + Mid-Hang Clean - 200#
Clean Grip DL - 285#
Snatch Balance - 155#
Jerk - 230#

OPT IWT:
DL: 385 - 400 - 415 - 430 - 440 (3+1.75) - 405
Burpees for max height as Rx'd
+
20 sec of Plate pushes (45#) - Down and Back

Notes:
I used a clean grip for the IWT on 385 and 400 then switched to an over/underhand grip for the 415 and 430. I flipped back to the CG for the 440 and lost my grip after the 3rd rep. I regripped and then was only able to pull it legit once. The 5th rep I just could not lock it out. I got it up to about mid thigh, but could not roll my hips through. I even tried it again after the burpees and got the same result. I was was done...I did pull 405 once when I was stripping down and it felt good.

Back Squat, Front Squat, Overhead Squat, Snatch Grip Deadlift and Clean Grip Deadlift

Saturday 5-7:

TRAINING: Strength Day
A. Back Squat 3x3; rest 2:30
B. Front Squat 3x3; rest 2:30
C. Overhead Squat 3x3; rest 2:30
D. Snatch Grip Deadlift 3x3; rest 2-3min
E. Clean Grip Deadlift 3-3-3-1-1

Training Outcome:
A. 135-225-275-300-315-330 (+25)
B. 135-225-275-290-290 (2+1) (+20)
C. 135-185-215-230-245-260(x4) (+15)
D. 135-225-275-325-345-365
E. 405-435-455-475-495(PR)

Notes:
Felt pretty good today. Last time I did the BS, FS, OHS WOD was back in February coming off pneumonia. Loads from 2-10 are below. I had about 3-4 min recovery between each set.


Loads from 2-10
BS: 300-305-305
FS: 265-270-270 (2+1)
OHS: 225-235-245

Really fired up about my OHS and DL. 260x4 is the most I have done for reps. My best 1RM is 275# back in June. For the DL I used an overhand hook-grip from 325# and up. 495# is a 15# PR...500# is just around the corner...