Power Matrix Press and Deadlift - Week 3

Saturday 12-31

TRAINING:
A. Press: 8-5-3-1-1-1-3-5-8
B. Deadlift: 8-5-3-1-1-1-1-5
C1. Snatch Grip Pull-ups x 6 x 7
C2. Weighted Dips 8-5-3-2-2-2-8
D. Broad Jumps - Max Effort x 4 (rest 2min)
E1. Hollow Rocks x 30 x 3
E2. Ab Wheel x 20 x 3

TRAINING OUTCOME:
A. 150-170-180-200(f)-190-195-200(f)-195-180-170-150
B. 310-400-475-510-525-540(10# PR)-550(20# PR)-405
C1. 6-6-6-6-6-6-6 (42)
C2. 15-60-80-100-100-100-65
D. 1. 7' 7.5" 2. 8' 3.5" 3. 8' 7" 4. 8' 8"
E1 & E2 as Rx'd

Catalyst Masters Cycle Week 5, Day 15

Wednesday 12-28


TRAINING:
A. Clean & Jerk - Work to a heavy single
B. Pause Back Squat - Work to a 3 RM
C. Clean Pulls - 95% x 3 x 3
D. Straight Leg Deadlift, 3 x 5

CORE TRAINING: (4 rounds)
E1. KB Windmill (30-35-40-45) x 20
E2. Hanging Leg Raises x 20

TRAINING OUTCOME:
A. 135-185-205-230-255-270-280-290* (f x 3)
B. 135-225-275-315-335-345-355 (20# increase from 10/24)-365 (2 reps - 2nd rep was only about 2 sec)
C. 285-285-285
D. 325-325-325
E1-E2. as Rx'd

Catalyst Masters Program Week 5, Day 14

Tuesday 12-27


TRAINING:
A. 3-Position Snatch (low-knee-high hip) x 3 x 9
B. Snatch Balance + OHS x 2 x 9
C. Split Rack Jerk + Rack Jerk + Jerk x 3 x 3
D. Snatch-grip DL - Knees-to-Full Extension x 10 x 5
E1. Ab Wheel x 20 x 3
E2. DB (70#) Side Bends × 20/side

TRAINING OUTCOME:
A. 95-95-115-135-145-155-165-175
B. 95-125-145-165-185-205-215-225
C. 185-185-185
D. 175-195-205-225-245
E1-E2. Ab Wheel & Side Bends as Rx'd

Catalyst Masters Cycle Week 5, Day 13

12-26

TRAINING:
Snatch - 75% x 2, 80% x 2, 85% x 1 x 2, 87% x 1, 80% x 2 x 2
Front Squat - Max Effort
Snatch Pulls - 95%
Weighted Dips x 3 x 6
70# DB Swing Breathing Ladder (1 - 15)

TRAINING OUTCOME:
Snatch: 175-185-195-200-185-185
FS: 185x2, 235x2, 265x2, 285x2, 305x2, 325x2, 345x2, 365x1(15#PR)
Snatch Pulls: 220-220-220
Wt. Dips: 55-65-75-85-95-100
DBS Breathing Ladder as Rx'd

Power Matrix: Press, Deadlift, Weighted Chin-ups

Thursday 12-22

TRAINING:
Press: 8-5-3-1-1-1-3-5-8
Deadlift: 8-5-3-1-1-1-1-3-5
Weighted Chin-ups: 8-5-3-1-1-1-3-5-8

TRAINING OUTCOME:
Press: 145-165-175-195-195-195*-175*-165*-145
DL: 300-390-470-500-510-520*-530*(20# PR)-470*-390*
Wtd. Chins: BW-50-70-100-100-100-70-50-BW

Notes:
*Belted up.

Catalyst Masters Program Week 4, Day 12

Wednesday 12-21

TRAINING:
Clean & Jerk - 75% x 3 + 1, 80% x 2 + 1, 85% x 1, 90% x 1, 95% x 1
Back Squat + Box Jump (30") - 80-90% x 5 x 5
Clean Pulls - 95% x 3 x 3

TRAINING OUTCOME:
C/J: 225-245-260-275-285(5#PR)
BS + BJ: 335-345-355-365-315
CP: 285-285-285

Notes:
Had some issues with my hands on the clean for some reason today. A couple of times I received the bar with my left pinky and ring finger trapped under the bar. Not sure why it was coming out of my hands like that. I did notice that my thumbs feel swollen. I think 3 days in a row of using the hook grip is taking its toll on my thumbs. I could I was having a harder time securing as good a grip as I normally have due to the extra volume in my thumbs.

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.