Wednesday, June 14, 2017
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
Monday, June 12, 2017
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
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
Thursday, June 8, 2017
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.
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.
Tuesday, June 6, 2017
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).
Monday, June 5, 2017
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
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.
Saturday, June 3, 2017
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.
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.
Friday, June 2, 2017
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.)
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.)
Thursday, June 1, 2017
june 1, 2017
Catalyst Daily
Power snatch + snatch @ 70% - 1+1 - x5 70% was 95, did 75
Power clean + power jerk @ 70% - 1+1 - x5 70% was 130, did 105
Both felt okay, just relearning the movements. Watch mobility in left arm--everything seemed to be leaning that way a little. Get back into core strength warm ups beforehand AND after.
Power snatch + snatch @ 70% - 1+1 - x5 70% was 95, did 75
Power clean + power jerk @ 70% - 1+1 - x5 70% was 130, did 105
Both felt okay, just relearning the movements. Watch mobility in left arm--everything seemed to be leaning that way a little. Get back into core strength warm ups beforehand AND after.
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