Catalyst General Oly Cycle Week 4, Day 12

Friday 9-30
TRAINING:
Snatch - 90% x 1 x 3
Clean & jerk - 90% x 1 x 3
Front squat - 90% x 2 x 3

3 sets:
A1. Ab wheel x 15
A2. KB side bend x 15

TRAINING OUTCOME:
Snatch: 95x3, 125x3, 145x2, 170x2, 190, 210-210-210
C&J: 215-235-250-265-265-265-275(clean only)
FS: 235-265-285-305-305-305-315(single)-325(single-PR)

Ab Wheel and Side Bends as Rx'd

Catalyst General Oly Cycle Week 4, Day 11

Wednesday 9-28
TRAINING:
Clean from blocks or mid-hang - 65% x 2 x 6
Clean pull - 90% (of clean) x 4 x 5
Snatch balance - max for day; 80% of that x 3 x 3

TRAINING OUTCOME:
MH Clean: 195#
Clean Pull: 305-275-270-270-270
ME SB: 250# 80% - 205 - 205 - 205

Notes: I had a major brain fart on the Clean Pulls. I miscalculated and put on 305 instead of 265-70 like I was supposed to. Spent a couple of minutes trying to figure out why the weight felt so stinkin heavy...

IWT: Push Press, KBS, Box Jumps, CTB Chin-ups

TRAINING:
6 rounds of:
5 Push Press - 185#
10 KBS - 70#
5 Box Jumps - 30"
10 CTB Chin/Pull-ups
rest 4min b/t rounds

TRAINING OUTCOME:
6 rounds as Rx'd.

Catalyst Oly Cycle Week 4, Day 10

TRAINING:
Snatch - 90% x 1 x 3
Clean & jerk - 90% x 1 x 3
Back squat - 85% x 3 x 3

3 sets; no rest:
20 KB swings
10 supported DB rows/arm

TRAINING OUTCOME:
Snatch: 95-125-145-170-190-210-210-210-210
C&J: 205-225-245-265-265-265
BS: 205-245-275-305-330-330-330

KBS - 55#
DB Rows - 65#

Catalyst General Oly Cycle Week 3, Day 9

TRAINING:
Snatch - 80% x 1 x 5
Clean & jerk - 80% x 1 x 5
Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
Stiff-legged deadlift - 3 x 8

TRAINING OUTCOME:
Snatch:
Warm-up (x2): 95-125-145-165-175
Work sets (x1): 185-190-195-200-205-210-185-185-185-185
C&J: 185-215-235-240-245-250-255
Pause BS: 135-205-225-255-275-300-315
SLDL: 235-235-235

Catalyst General Oly Cycle, Week 3 Day 8

TRAINING:
Snatch from blocks or mid-hang - 65% x 2 x 6
Power jerk - 65% x 2 x 6
Snatch pull - 90% (of snatch) x 4 x 5
Sit-up - 70 total

TRAINING OUTCOME:
Mid Hang Snatch: 155-155-155-155-155-155
Power Jerk: 195*-200-205-210-215-225
Snatch Pull: 210-210-210-210-210
Sit-ups: UA, UB

Catalyst General Oly Cycle, Week 3, Day 7

TRAINING:
Snatch - 80% x 1 x 5
Clean & jerk - 80% x 1 x 5
Front squat - 85% x 3 x 3

3 sets; no rest:
Pull-ups x max reps; minimum of 10
Hanging leg raise x 10

TRAINING OUTCOME:
Snatch: 185-185-185-185-185-195
C&J: 235-235-240-240-240
FS: 185-235-260-285-285-285

PU (supinated): 15-3+7-7+3
HLR: 10-10-10 (all UB)

Grip was toast...