Wednesday 6-29 OPT Day 201/Catalyst Oly Bias 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
OPT TRAINING:
A. Close Grip Bench Press - 60% 1RM; 6 sets of 2 @ 20X1; rest 45 sec
B. Standing Press Cluster - 2.2.2 x 4; rest 4 min
C1. C1. Wtd Pull/Chin-ups x 5 x 6
C2. GHD sit Ups - 20 x 5; rest 90 sec
Training Outcome:
Oly Training:
C&J: 210-225-240-255-265
CP: 265-265-265
BS: 295-315-295
OPT Training:
A. 185
B. 135-145-155-155 (3min recovery)
C1. 35#
C2. As Rx'd
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Snatch DL + Mid-Hang Snatch, Snatch DL, OHS, Push-Press + Jerk; IWT: Chin-ups, KB Swings, Double Unders, OHS
Tuesday 6-28 OPT Day 200/Oly Bias Day 11:
OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Deadlift 105% x 4 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3
OPT TRAINING (IWT):
5 chin ups (strict)
10 KBS - 1.5 pd
20 double unders
10 OHS - 95#
rest 2 min x 3
Training Outcome:
Snatch Mid-Hang Snatch - 160#
Snatch DL - 230#
OHS - 235-235-245#
PP/Jerk - 195-195-205#
IWT: as Rx'd
OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Deadlift 105% x 4 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3
OPT TRAINING (IWT):
5 chin ups (strict)
10 KBS - 1.5 pd
20 double unders
10 OHS - 95#
rest 2 min x 3
Training Outcome:
Snatch Mid-Hang Snatch - 160#
Snatch DL - 230#
OHS - 235-235-245#
PP/Jerk - 195-195-205#
IWT: as Rx'd
Monday, June 27, 2011
Snatch, Snatch Pull, Front Squat; IWT: Power Snatch + Power Clean + Burpees
Monday 6-27 OPT Day 199/Catalys Oly Bias Day 10:
OLY TRAINING:
Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Snatch Pull 95% x 3 x 3
Front Squat 75% x 3, 80% x 2, 85% x 2
OPT TRAINING:
7 sets:
3 heavy power snatch
3 power clean same weight
10 burpees AFAP
rest 6 min actively
Training Outcome:
Snatch - 160-175-185-195*-205*
Snatch Pulls - 205
Front Squat - 235-255-275
IWT:
PS/PC: 145-145-150-150-155-155-165
Burpees as Rx'd
Notes:
I had to get my mind dialed in on the 195. Kids started coming in and I was distracted. Missed twice then nailed it once I focused. 205 was a little shaky so I did it again and nailed it pretty easily. No misses though.
OLY TRAINING:
Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Snatch Pull 95% x 3 x 3
Front Squat 75% x 3, 80% x 2, 85% x 2
OPT TRAINING:
7 sets:
3 heavy power snatch
3 power clean same weight
10 burpees AFAP
rest 6 min actively
Training Outcome:
Snatch - 160-175-185-195*-205*
Snatch Pulls - 205
Front Squat - 235-255-275
IWT:
PS/PC: 145-145-150-150-155-155-165
Burpees as Rx'd
Notes:
I had to get my mind dialed in on the 195. Kids started coming in and I was distracted. Missed twice then nailed it once I focused. 205 was a little shaky so I did it again and nailed it pretty easily. No misses though.
Friday, June 24, 2011
CTB Chin-up Ladder; Burpees + KB Swings; Standing Press; Double Unders
Friday 6-24 OPT Day 198:
OPT TESTING:
As many 1-5 CTB chin ups ladders in 7 min
(you must perform 5 air squats b/t each rep; i.e. 1 CTB chin up, 5 squats, 2 CTB chin ups, 5 squats...up to 5, then start at 1 again)
rest 20 min (more like 10min)
Metcon for time:
10 burpees
15 KBS - 2pd/1.5 pd
10 burpees
12 KBS - 2pd/1.5 pd
10 burpees
9 KBS - 2pd/1.5 pd
10 burpees
Waveload Standing Press: 3-2-1, 3-2-1
Skill Development:
Double-Unders
Training Outcome:
CTB Ladder - 4 + 1-4
Metcon - 2:52-53
Standing Press: 160-180-195-165-185-200(f)
Skill Dev - DUs (20-20-30-36-24)
OPT TESTING:
As many 1-5 CTB chin ups ladders in 7 min
(you must perform 5 air squats b/t each rep; i.e. 1 CTB chin up, 5 squats, 2 CTB chin ups, 5 squats...up to 5, then start at 1 again)
rest 20 min (more like 10min)
Metcon for time:
10 burpees
15 KBS - 2pd/1.5 pd
10 burpees
12 KBS - 2pd/1.5 pd
10 burpees
9 KBS - 2pd/1.5 pd
10 burpees
Waveload Standing Press: 3-2-1, 3-2-1
Skill Development:
Double-Unders
Training Outcome:
CTB Ladder - 4 + 1-4
Metcon - 2:52-53
Standing Press: 160-180-195-165-185-200(f)
Skill Dev - DUs (20-20-30-36-24)
Thursday, June 23, 2011
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
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
Wednesday, June 22, 2011
Snatch Deadlift + Mid-Hang Snatch, Snatch Deadlift, Snatch Balance + OHS, Push-Press + Jerk; 21-15-9 Box Jumps, KBS, and Release Push-ups
Wednesday 6-22 Catalyst Oly Bias Day 8:
CATALYST OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Deadlift 105% x 4 x 3
Snatch Balance + OHS 80% x 2 x 3
Push Press + Jerk 65% x 2 x 3
+
Metcon
21-15-9 of:
Box Jumps - 20 in
Kettle Bell Swings - 2 pd
Push-Ups - Release at bottom
TRAINING OUTCOME:
Oly Training:
SDL+HS (75%): 160#
SDL (105%): 225#
SB+OHS (80%): 175#
PP+Jerk (65%): 185#
Metcon TT: 4:01
Cash-Out:
HS Walk - 1 length of the weightroom x 2 (both UB)
CATALYST OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Deadlift 105% x 4 x 3
Snatch Balance + OHS 80% x 2 x 3
Push Press + Jerk 65% x 2 x 3
+
Metcon
21-15-9 of:
Box Jumps - 20 in
Kettle Bell Swings - 2 pd
Push-Ups - Release at bottom
TRAINING OUTCOME:
Oly Training:
SDL+HS (75%): 160#
SDL (105%): 225#
SB+OHS (80%): 175#
PP+Jerk (65%): 185#
Metcon TT: 4:01
Cash-Out:
HS Walk - 1 length of the weightroom x 2 (both UB)
Tuesday, June 21, 2011
Snatch, Snatch Pulls, Front Squat, Weighted Chin-ups, Strict Pull-ups, CTB Chin-ups, AMRAP Burpees
Tuesday 6-21 OPT Day 196/Catalyst Oly Bias Day 7
OLY TRAINING:
Snatch 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
Snatch Pull 90% x 3 x 3
Front Squat 75% x 3, 80% x 3, 75% x 3
OPT TRAINING:
A1. wtd supinated chin ups - 2-3; rest 10 sec
A2. pronated strict chin ups x 8; rest 10 sec
A3. CTB chin ups x 12; rest 4 min x 3 (supinated)
B. AMRAP Burpees in 20 sec all out; rest 1:40 x 3
TRAINING OUTCOME:
Oly Training:
Snatch 75% - 165
Snatch 80% - 175
Snatch 85% - 185
Snatch 90% - 195*
OPT Training:
A1. 55-60-65-75(x2)
A2. UB-UB-UB-7+1
A3. UB-UB-UB-6+3+2+1
B. 13-13-13
Notes:
* Did 195# a second time due to cruddy form on the first one. I was a little off and took the barbell for a walk on the way up. Second attempt was clean.
Just noticed we were only supposed to do 3 sets of the Chin-up circuit...oh well. Little extra never hurts every now and again.
OLY TRAINING:
Snatch 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
Snatch Pull 90% x 3 x 3
Front Squat 75% x 3, 80% x 3, 75% x 3
OPT TRAINING:
A1. wtd supinated chin ups - 2-3; rest 10 sec
A2. pronated strict chin ups x 8; rest 10 sec
A3. CTB chin ups x 12; rest 4 min x 3 (supinated)
B. AMRAP Burpees in 20 sec all out; rest 1:40 x 3
TRAINING OUTCOME:
Oly Training:
Snatch 75% - 165
Snatch 80% - 175
Snatch 85% - 185
Snatch 90% - 195*
OPT Training:
A1. 55-60-65-75(x2)
A2. UB-UB-UB-7+1
A3. UB-UB-UB-6+3+2+1
B. 13-13-13
Notes:
* Did 195# a second time due to cruddy form on the first one. I was a little off and took the barbell for a walk on the way up. Second attempt was clean.
Just noticed we were only supposed to do 3 sets of the Chin-up circuit...oh well. Little extra never hurts every now and again.
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