june 14, 2017

Catalyst Daily

Clean + Front Squat + Jerk - RM1+1+1, 90%x1+1+1x2 145, sets at 130
Clean Pull on Riser – 90%x3, 95%x3, 100%x3x3 130, 135, 145 (forgot to do last 2 sets at 145)
Front Squat – 3RM, 90%x3, 90%xMax Reps 5x5 pause at 85#
Hanging Leg Raise - 3 x max Did 5 reps each time, knees bent a little

june 12, 2017

Catalyst Athletics Daily

Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1x2 105, 95 for sets
Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2x2 105 (form was just shit), 95 for sets
Pause Back Squat – 5RM, 90%x5, 90%x Max Reps Did pause squats 5x5 at 95# instead--working form with my core and back
Weighted Planks - 3 x 20-30sec Did these during the 5pm wod (extra time while waiting for partner to finish)

For back off sets, use % of RM

Strength & Speed Cycle – Week 1 of 8

Run 20 min

june 8, 2017

Biked ~30 min.

Catalyst Daily

Snatch – 60%x1x5 65
Power Clean & Jerk - 60% x 1+1 x 5 90

As much as I wanted to base my 60% off of my actual 1RMs, I avoided temptation and stuck to the numbers I established last week(?). As a result, I was able to concentrate much more on how the lift felt. Really just tried to get back into the swing of things and dust off my technique. Split jerk feels good, right shoulder a little tight--need to warm that up more/maybe ice. But technique there feels tons better when I'm conscious about tucking my ribcage. 

Biked home ~10 min.

june 6, 2017

Ran just shy of 3 miles; to the library with a pack full of books and back with empty pack (thank God).

june 5, 2017

Catalyst Daily

Biked to gym

Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 70%x1 77, 82, 88, 93, 100, 105
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1 x 2 101, 110, 116, 123
Clean Pull – 85%x2, 90%x2, 95%x2 123, 130, 138

Ran 1.5 miles. Would have been longer had I worn the right pants. Chub rub is real. 

Biked back from gym

Based percentages off of the maxes I just did on Friday. 110 and 145. It worked out pretty well because otherwise there's no way I would have been able to finish without fails. 

Snatch was ok, I keep banging into my left pelvis. I look forward to the start of the next cycle with more position work. 

Clean and jerks were ok, but I was kind of unhappy with my split jerks. They didn't feel awesome like they did Friday. Maybe my shoulders are just sore! Still, no misses, so that's a plus. 

june 3, 2017

Coach's WOD in the morning

Heavy squat C&J (5@125)
Cardio crap
Lighter squat C&J more reps (7@115)
Cardio crap
etc. for 40 min

Felt pretty good. Heavy C&J were a-ok. 

june 2, 2017

Catalyst Daily

Muscle Snatch – 3x5 35, 45, 55
Snatch – HS 110, no fails
Clean & Jerk – HS 145, no fails
Front Squat – 70%x3, 75%x3, 80%x3 125 (58%), 135 (63%), 145 (67%)

Work within your limitations. Expect less. This is rebuilding. (All my mantras during this session.)