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 27, 2015

4k row, stop every 1k and do 1 TGU/arm perfect form Overall row time including getting off for TGU, 22 or 23 something. TGU with 26#. Left shoulder feels kinda crappy.

Accessory stuff

5x3 tall snatch empty bar
5x3 snatch high pull empty bar
3x3 muscle snatch empty bar

3 sets:
GHD weighted back extension 35# x 6
GHD glute ham raise x 6

Worked on butterfly pull ups. Focused mostly on trying to block legs so I don't look like I'm falling off a cliff when I do it. Getting the movement a little better, still no real height.

november 18, 2014 (whole30)

Workout of the Day

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters ~5 attempts with at least 1 step. need to practice this nearly daily to get comfortable. also practice more freestanding handstands to get comfortable with maintaining hollow position
L-Sit x 15.15.15 2 x (10.10.10) in an actual L, then 1 x (15.15.15) in the tuck position.
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps 1 attempt-50, 1 attempt-40, 2 attempts-50
(no more than two attempts per set)

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 35/45/55/60/65/70 no failures
(build over the 6 sets to something heavy for today)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch 85
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch 90
*Sets 5-6 – 85% 95
*Sets 7-8 – 90% 100

I don't even want to talk about these. Just terrible. I have GOT to stop bouncing the bar off of my hips into an arc. No more full snatching until I fix it. I tried every rep to figure it out, resulting in multiple failures at weights I should be getting reliably, and only got it ONCE. That one time I literally saw the bar as I passed under it. It was close to me and incredibly easy. 

C.
Five sets of:
Unsupported Seated Strict Press x 5 reps Supposed to do: 75/80/80/85/85 and that didn't happen. Instead, 75/80x3 fail on rest/70/70/75 Not sure why these sucked today.
(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Goal is to perform 5% more than was performed on November 4.

D.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups Subbed negatives. It was a bit of a cop out. Do the damn seated DB press already, I know. And yet, they were still difficult.
10 Burpees

1+4

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers

So these were terrible. 30# DB x 14 reps. Lots of trouble with the left arm row. 

Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

november 11, 2014 (whole30)

Workout of the Day

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
40, 45, 55, 60, 65F, terminated because I failed twice at 65 in the same 90 seconds.

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position 86 (85)
*Sets 3-4 – 80% with a 2-3 second pause in receiving position 93
*Sets 5-6 – 85% 97 still paused
*Sets 7-8 – 90% 103 didn't pause set 7, but did pause set 8
Need to work on keeping the bar closer to my body. This is a priority.

B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell
2 rounds

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups
1 + 13

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)
1 + 33

C.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed
Did not do this for time's sake. Perhaps move to tomorrow?

november 4, 2014 (whole30)

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups Strict on the ring thing. 6/5/5/5
Minute 2 – 30 seconds of Handstand Walk Just practiced FS HS
Minute 3 – 30 seconds of Toes to Bar 11/10/8/7 (this definitely points toward some weakness! but PRed the 11 straight!)
Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 45/55/60/65/70F/60
(build over the 6 sets to something heavy for today)

and then…

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75% 80#, paused 5 full seconds in the receiving position, definitely needed this comfort.
(pause in the receiving position for 2 full seconds before standing)

C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps 65x6/70x5/70x6/75x4/75x4
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.

D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes
Didn't complete this. It was late at night, I was tired, and I knew I wouldn't put forth any real effort.