Clean and Jerk (70%, 75%), Clean Pulls (80%), Back Squat (75%), Press & L-Pull-ups, Box Jumps + KBS + Bupees + Sledge Hammer Swings

Friday 7-21 OPT Day 210/Catalyst Oly Bias Cycle 2 Day 3

OLY TRAINING:
Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull 80% x 5 x 3
Back Squat 75% x 5 x 3

OPT TRAINING:
A1. Press @ 12X1; 2-3 x 3; rest 20 sec
A2. L Pull Ups x 10 x 3; rest 3 min

WORK CAPACITY TRAINING:
30 sec amrap BJ's - 20" @ 100%
30 sec amrap KBS - 2pd @ 95%-100%
30 sec amrap burpees @ 95%-100%
30 sec amrap row cals @ 100% (Subbed Hammer Swings)

TRAINING OUTCOME:
Oly Work:
C&J - 200# - 210#
CP - 235#
BS - 280#

OPT Training:
Press - 170#-175#-180#(x2)
L-PUs - as Rx'd (UB)

Work Capacity Training
Work Output/Round: 68-74-77-76
Reps/Movement/Round:
BJ - 25, 28, 30, 31 (114)
KBS - 16-18-18-18 (70)
Burpees - 12-13-13-12 (50)
Hammer Swings - 15(R)-15(L)-16(R)-15(L) (61)


rest walk 7 min x 4

Power Snatch, Power Clean & Jerk, Snatch Balance; Push-Press + Mixed Grip Chins; HSPUs + CTB Chins

Wednesday 7-6 OPT Day 202/Catalyst Oly Bias Day 14

OLY TRAINING:

Power Snatch 70% x 2 x 5
Power Clean & Jerk 70% x 2 x 5
Snatch Balance 80% x 2 x 3

OPT TRAINING:
A1. Push Press - 6,6,4,4; rest 90 sec
A2. Mixed Grip Chin Ups unwtd - amrap strict (-3) x 4; rest 90 sec
B1. HSPU x 10/set x 4; rest 90 sec
B2. CTB CHin Ups x 10 x 4; rest 90 sec

METCON:
5 rounds, each for time, of:
1 squat snatch - 115#
9 OHS - 115#
15 ghd sit ups
rest 90sec b/t rounds

TRAINING OUTCOME:
Oly Training
Power Snatch - 155#
PC&J - 205#
SB - 175#

OPT Training
A1. PP - 155-175-205-220-220(3-f-f)-205
A2. MG Chins - 10-10-10-10
B1-B2. HSPUs and CTB Chins as Rx'd

Metcon:
50sec - 47sec - 44sec - 44sec - 45sec

Cash-Out:
HS Walks and Slow walking

Snatch, Snatch Pull, Front Squat, Overhead Squat, Push-Press and KB Swing, Weighted Sit-ups

Monday 7-4 Catalyst Oly Bias Day 13

OLY TRAINING:

Snatch 75% x 2 x 2, 80% x 3, 85% x 1 x 3, 90% x 1
Snatch Pull 95% x 2 x 3
Front Squat 80% x 3, 85% x 2, 90% x 1 x 2
OHS - 80-85% x 3 x 3

Metcon:
5RFT of
12 Push-press - 95#
12 KB Swings - 55#

Training Outcome:
Snatch: 165-175-185-195
Snatch Pull: 205-205-205
Front Squat: 255-275-295-305
OHS: 135-185-215-235-235(2)*

Metcon: 4:25

Cash-out:
Weighted Sit-ups 15 x 4 (70#)

Notes:
Wasn't really into it today. I had some issues with the snatch at first. Low back is still fatigued from Friday I think. Felt pretty tight through the hips and low back. Front squat started out rough, but ended decent. I switched my grip to a somewhat narrower grip for the second set of OHS and lost it on the way up on the third rep. I decided to call it quits then.

I changed up the metcon due to a slight twinge I felt developing in my right lat near my armpit. I was planning on doing 5RFT of HPC and MUs but opted for the above metcon instead. It didn't dissappoint.