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 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.)

april 14, 2016

Day 3

Clean with pause at the knee
3x3 at 65% 55
5x2 at 70% 59

Push press, HAF, behind the neck
5x5 45, 45, 49, 49, 49

Front squat, HAF, 2 min between sets
5x8 65, 69, 72, 72, 72

Clean grip DL
-skipped today, time/back wonky

april 13, 2016

Day 2

Power snatch, on the minute
4x3 at 65% 35
4x2 at 70% 38 -- I misread what I'd written and ended up doing 7 sets of 3 at 39

Snatch push press + 3 OHS, don't go to failure (Need to clarify. I did 1+3, but maybe it's 3+3?)
5x3 at 65% 25, 29, 32, 35, 38

Front squat, use 35-60% of 1RM, on the minute
10x2 55

Turns out I cannot keep my HR between 130 and 150 doing the cycle that's prescribed. Dan said to instead spend a month doing 20-30 minutes on the assault bike or rower within that range.
30 min assault bike
8.3 miles
161 cals
Avg HR 138, max 147

april 6, 2016

Day 3 (I'm doing it with Hallie, so I skipped day 2. I'll do it if I feel okay (shoulders), and have time.)

Clean and jerk
2x3

Clean with pause at knee
4x2 50 (60%)
5x2 55 (65%)

Push press, HAF behind the neck but not to failure
5x5 52-55

Front squat, HAF 2 min btwn sets
5x8 70-73

Clean grip DL, ? sec negative, stay btwn 80-115% of clean
5x2 67-96 (80%-115%)

march 30, 2016

Re-load day 2 - yowzers, after not training for a week and a half and then training for a few days straight, my body hurts. Shoulder still okay though, was able to get through all clean + 2 jerk sets without agony.

Clean and jerk, every 2 minutes for 20 minutes (10 sets)
1 clean and 2 jerks at 70% 59

Snatch push press, 5x5 at a weight light enough to ensure no misses 30

Front squat, 5x3 at 80% focus on position out of the hole 74

20 min EMOM:
min 1- 3 box jumps 30"
min 2- 10 overhead walking lunges 85#

5 rounds:
5 db row per arm started with 60, moved to 50 when form started failing
10 behind the neck band pull aparts

liftlab cycle 2, day 1 (january 18 - february 7)

No touch snatch (no touch floor)
6 x 3 wk 1: 2 sets at 35, 4 sets at 40
wk 2: 35, 38, 40, 43, 43, 45
wk 3: 35, 38, 40, 40, 44, 44
wk 4: 35, 35, 38, 40, 42, 42

Snatch at 75%
2 x 2 44

Snatch pull w/ negative
3 x 3 wk 1: 70
wk 2: 65 (not supposed to exceed 110%)
wk 3: 65
wk 4: 65

Front Squat
5 x 5 wk 1: 72 wk 2: 78 wk 3: 78 wk 4: 65, 70, 75, 75, 78
3 x 3 wk 1: failed at 80, did remaining 2 sets at 75. my fault for doing FS yesterday. 
wk 2: 85 (failed third rep second set only)
wk 3: 85 made all!
wk 4: 80, 83, 85

OH Lunge
3 x 10 wk 1: 35 oo shaky legs
wk 2: 35
wk 3: 45
wk 4: 45

Glute-ham raise
3 x 10

WPA/LL
3 x 8EL

liftlab cycle 1, day 1 (december 21 - january 17)

Snatch pull + snatch
x5 70% 41
x5 75% 44
x2 80% 47

Snatch
3x1 80% 47
3x1 90% 53 wk 1 make 1 out of 3, wk 2 make 1 out of 3, wk 3 make 1 out of 3, wk 4 made all 3!

Snatch pull
3x3 110% 65

Front squat
5x5 wk 1 65, wk 2 70, wk 3 72, wk 4 70 (not feeling great)
3x1 HAF wk 1 75/85/90, wk 2 80/88F/85, wk 3 85/85/85, wk 4 skipped

Glute ham raise
5x8 wk 1 all 8 no assist, wk 2 only 5 per set SO SORE, wk 3 all 8 no assist, wk 4 assist on last few of each set

Single arm dumbbell row
5x8 HAF wk 1 55, wk 2 55, wk 3 65, wk 4 65

WPA/LL
3x8 EL

liftlab cycle 1, day 3 (december 21 - january 17)

Snatch
3x3 70% 41
4x2 75% 44
2x2 80% 47

Front squat
3x3 HAP wk 1 80, wk 2 82, wk 3

Snatch Grip RDL
3x10 35

GHD Back/hip extension
3x10

Pull ups
5x5

WPA/LL
3x8 EL

december 21, 2015

Day 1 of programming from Lift Lab

Warm up to starting weight by doing 2-position snatches. 3x1 at 35, 3x1 at 38

Snatch pull + snatch
x5 at 70% 41
x5 at 75% 44
x2 at 80% 47

Snatch
3x1 at 80% 47
3x1 at 90% 53 (made 2 out of 5 attempts, head was too full today--mostly not waiting long enough at the hip)

Snatch pull
3x3 at 110% 65

Front squat
5x5 at mod weight 65
3x1 heavy as fuck* (HAF-his words) 75, 85, 90 (apparently 90 should be my triples weight. not yet.)

Glute-ham raises
5x8 hooly shit. that's going to hurt tomorrow.

DB Row, HAF
5x8 each arm 55#

WPA/Leg lower 3x8 each leg

december 14, 2015

2 segment snatch (knee, hip) 2 x 3 at 25kg, 35kg, 45kg, 50kg

Snatch pull + snatch 2 x 3 at 50kg (110)

Snatch deadlift 5 x 5 at 65kg

Front squat 5 x 5, lots of failures here... quads were beat up from all of the work previous and apparently my positioning sucks a lot more than I thought.
55kg make
75kg fail on #4
75kg fail on #5
75kg make
78kg fail on #5

Single arm dumbbell rows, 6-8/arm at 40, 45, 50 (supposed to be heavy... I was sort of feeling out what that meant)

november 23, 2015

A. Front Squat @20x1; Buld to an 8 RM in 12 minutes 165

B. strict pull ups- any grip; 90 sec amrap x3 sets; rest 2 min 8, 7, 5

C. kipping pull ups; 30 sec amrap x3 sets; rest 1 min 15 ub, 13 (12 ub + 1), 14 (12 ub + 2)

+

18 min amrap
15 box jump, sd- 20"
12 S2OH- 75#
9 T2B
5 + 4 box jumps

november 22, 2015

Morning WOD with gym (no swim today):

12 min AMRAP
10 burpee box jump overs 24"
20 lunges 25# OH
30 DU
40 bear crawl steps
3+47 (17 DU)

Rest 6 minutes

12 min AMRAP
40 DU
30 mountain climbers
20 box step overs 24"
10 no push up burpees with 15# dumbbells, push press at top
3+74 (4 box step overs)


Evening:

A. Front Squat; Build to a 1 RM in 12 min 205 (5# pr, failed at 210, then time expired)
 
B. Strict press; Build to a 1RM in 10 min 95 (5# pr, failed at 97 twice, then time expired)
Rest as needed
 
C. Strict Press; amrap @ 75% B. x 3 sets; rest as needed 10, 9, 10 at 71#
 
D. HSPU negatives with def; complete 6 perfect ~8 sec negatives at a comfortable depth 25# plates with an ab mat, about a 5-6 sec avg. That was all I could do.
 
+
 
8 min amrap
3 strict pull ups all pronated
6 hrpu
9 ghd sit ups
4+1

november 1, 2015

AM
500m row at 2:08 pace
Rest 3:00
x5 max HR 163, avg HR 133

rest 5 min

500m row at 2:08 pace
Rest 3:00
x5 max HR 164, avg HR 128

Swim

PM 
A. strict press cluster @31x1; 1.1.1.1.1.1. x3; rest 10 sec btw clusters; rest 2-3 min- easiest to be done of blocks 85, 83, 83 - no fails

B. Front Squat @32x1; 10-12-14; rest 2-3 min- speed out of bottom 115, last set had to rerack at 10. Picked it back up 20 sec later to finish last 4.

C. 8 min emom-
odd: HSPU negatives for 30 sec 3 negatives each time, first two rounds to ab mat+skull mat, last 2 rounds to ab mat.
even: burpees x6-8 afap 8s
*should make the negatives harder, try to focus on breathing

+

3 RFT
15 ring rows- feet elevated, tough used small red box this time, rxed more to chest
15 push press- 95# sets of 5
15 ghd sit ups
21:21 (rd1- 6:04, rd2- 7:50, rd3- 7:27)

200 DU 3:34, whew arms were dead

october 25, 2015

A. strict press cluster @31x1; 3.3 x3; rest 2-3 min
80# no misses
80# miss on last rep. made after 10 sec break
75# no misses 

B. Front squat @22x1; 8-8-8; rest 2 min- speed out of bottom focus 110#

C1. HSPU negatives; 45-60 sec practice x3; rest 60 sec
Set 1 and 2, ab mat+skull mat
Set 3, ab mat
Much better this week, starting to control descent with mostly back instead of traps/arms

C2. Bottoms up single arm KB walk- perfect form; 30 sec per arm x3; rest 2 min
Better each round, shaky to start- 18# kb

+

15-12-9
Dbl KB Thruster- tough
Ring rows- feet elevated, tough
Haha, I misread this. Did 21-15-9. Oops! 13:34, 35# kb, same ring row config as last time. if I'm being honest, I didn't rx all of those ring rows. maybe find a shorter box for next time? they're good, I'm just not super strong there yet.

200 DU 3:08

october 18, 2015

Timed 400m freestyle swim this morning (50m pool length) - 10:15

A. Strict press cluster @31x1; 2.2.2 x3; rest 2-3 min 75# tough weight- no misses

B. Front squat cluster @22x1; 3.3.3 x3; rest 2-3 min- speed focus 105#

C. 8 min emom-
odd: HSPU negatives- practice
even: 20 sec HS nose and toes against wall
tougher than I anticipated, definitely a little rusty

+

FT:
30 ring rows- feet elevated, tough
feet on 16" box, rings 30.5" off ground- 5:56

200 DU 3:49- having issues here lately, gonna get back into doing these more often. I'd like that number to be closer to 3:15-3:30

august 11, 2015

3 sets- not for time:
2 negative body levers- holding pole, shoot for 5-7 sec
2-4 skin the cat (strict as possible) 2
35-50 sec arch hold 50/50/45
16-24 sec/leg - hold bottom of pistol 24/18/20
5/leg kb romanian deadlift 30#/h

A. Back Squat @ 20x1; Build to 75% 1RM 168.75
RAN

B. Back Squat @ 20x1; amrap @ 75% 1RM 168.75 (15 @ 168)
RAN

C. Back Squat @ 20x1; amrap @ 85% 1RM 191.25 (10 @ 191)

+

FT- 110% effort
15 cal row
15 burpees
15 FS- 115#
rest 3-4 min
x4-5 sets
3:31
3:51
3:58
4:08

july 22, 2015

3 sets- not for time:

30 double-under just skipped
2-4 skin the cat (strict as possible) went to low rings in order to really work on the movement. rings at shoulder height, 4/4/3 at shoulder, 1 on the big girl rings. I was able to hit end range of motion here. 
24-36 sec arch hold 36/36/36 according to my imprecise count... so probably 32 seconds or so.
12-18 sec/leg - hold bottom of pistol right leg 18/18/18, left leg 15/18/18
5/leg kb romanian deadlift 30lb kettlebells

+

A. Back Squat @30x1; 5 reps every minute until failure- max 8 sets wow, this was tough. 5 sets completed, then 3 reps into the 6th set at 180#
B. oly skill work- do what you can with your calf, stay light mostly snatch positional work

+

4 sets:
15 cal row
12 FS- 95#
9 burpees
rest 3 min btw rounds
*remember to get AD sprints in beforehand and record what you did for these
**sub as needed but get something like this in
2:34
2:43
3:03
2:59
Quads were smoked after A., made the FS tricky. I did them from the rack to avoid the clean. 

july 15, 2015

3 sets- not for time:
30 double-under UB
2-4 skin the cat (strict as possible) 4/2/2 (it turns out I can't do these all the way through)
24-36 sec arch hold 30/36/36
12-18 sec/leg - hold bottom of pistol (use counterweight if needed) 15/18/18 (no counterweight needed)
5/leg kb romanian deadlift 30# kb ea. arm

+

A. Back Squat @30x1; Build to a 5 RM 185
B. Back Squat @20x1; 5 x3set @ 75% A. done at 138

+

4 sets:
15 cal row
12 FS- 95#
9 lateral box jump on and overs- 16"
rest 3 min btw rounds
*remember to get AD sprints in beforehand and record what you did for these
hurt myself warming up for the lateral box jump on and overs, tried rebounding too fast I guess

june 29, 2015

Granite Games Qualifier WOD 15.2

0:00 - 6:00 establish a 1rm snatch 115
6:00 - 14:00 AMRAP 30 DU, 15 chest to bar, 30 DU, 15 toes to bar 2+13 (214)
14:00-20:00 establish a 1rm snatch 120


----


Class WOD

7 x 2 back squat progressive 125/145/155/165/175/185/195 no belt, no lifters, no knee sleeves. 

3 rounds for time:
30 DU
10 FS 65#
20 sit ups
4:18