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.

november 24, 2015

A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.2.1 x 4-5 sets; rest 3-4 min- perfect mechanics focus 55, 65, 75, 85, 95

B. 14 min emom-
odd: 10 wall balls- 20# to 9' I'm a masochistic idiot. I thought this said 20# to 10' for some reason, so that's what I did. That sucked a lot more than 20 to 9. 
even: 10 cal row

+

2 min amrap- hard effort
8 pc&j- 85#
6 burpee over bar
4 box jumps, step down- 20"
rest 1 min
x 3 sets
1+8
1+7
1+5

november 18, 2015

A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.1.1 x 3-4 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 85
 
B. every 2 min for 10 sets:
8 tng PC&J- 115#
30 DU
I finished the first set at 1:59. Needless to say that was the only set I finished in 2 minutes. So I did 6 sets on 2:30 minutes, and then the last 4 sets were more like 3:00 minute average. All sets- 4 C&J unbroken, then a combo of 2s and 1s to finish out the 8.
 
+
 
4 sets @ 95%
12 OHS- 85# too much shoulders, changed to back squat
6 pull ups, unbroken
12 S2OH- 85#
6 burpees to 6"
rest 4 min
4:21 (failed the OHS and had to adjust)
3:06
2:55
2:42  

october 30, 2015

8 min amrap- 85%
10 PC&J-95#
8 box jumps, sd- 20"
6 KBS- 53#
rest 5 min
x2
3+14, 3+9

october 21, 2015

A. Snatch DL + hang snatch high pull + snatch; 2.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 65, 75, 85- tried, but went back down for form's sake. Finished at 65.

B. 10 min emom-
odd: tng PC&J x3- moderate, build per set oi. 85, 95, 105, 115, 125- overestimated myself here maybe, but no misses.
even: burpee box jump over x5 20" box

+

3 sets @ 95%
12 cal row
8 wall balls- 20# to 9'
4 hang squat cleans- tough but UB
rest 5 min
Ran out of time--had to get to bed in order to coach early class this morning. I'll do this today probably.

july 6, 2015

A. Work to a heavy single PC&J in no more than 7 sets 85/115/135/145/155 no pain here, but the shoulders were definitely not 100%

B. 8 min emom
odd- 3 ub c2b got this; they were a little flaily, but now that I know I can do them I can start cleaning it up
even- 1 rc

+

4 min AMRAP @ 80%
200m row
100 DU 45/50/75/95/100
AMRAP burpee box jump 16

rest 8 min

4 min AMRAP @ 90%
200m row
100 DU my first ever unbroken 100 DU!!!
AMRAP burpee box jump 22