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

april 4, 2016

First (day of the first week of the) month of level 2 programming.

Snatch pause at knee + 2 hang snatch above knee
2x1 36 (60%)
7x1 39 (65%)

Back squat 2 min rest btw sets, no less than 70% 1rm
5x8 73 (right at 70%)

Snatch deadlift
Supposed to be a bunch of sets at percentages but since I didn't have a 1rm yet here, I tested that. Result? 98

Jumping squats 7x3 on the min
Empty bar

You choose accessory work:
3 sets
GHR x 10
Single arm DB row x 6 each side, 55#

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 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  

november 9, 2015

A. Snatch DL +  snatch high pull + power snatch; 2.2.2 x3-4 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 75, 85

B. every 90 sec for 8 sets:
4 tng squat cleans- 135#
40 DU
I ended up doing this as every 2 minutes. I finished each set within 90 seconds, but barely... and I wouldn't have been able to sustain 10 seconds of rest each time. This was TOUGH.

+

4 sets @ 95%
10 squat snatches- 75#
5 T2B
10 s2oh- 75#
5 burpees
rest 5 min
3:24, 3:28, Switched to no hook grip, man my thumbs hurt like hell from the weekend- 3:00, 2:45

october 28, 2015

A. Snatch DL +  snatch high pull + power snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 35, 55, 65, 65, 75

B. 14 min emom-
odd: tng squat clean x3- moderate, build per set 95, 105, 115, 120, 125, 135, 140
even: 35 DU all UB

+

4 sets @ 95%
6 snatch- 75#
8 burpees over bar
10 cal AD
rest 5 min
1:25, 1:25, 1:20(idk wtf happened here), 1:33

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.

october 14, 2015

A. Snatch DL + hang snatch high pull + snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, a couple things coming together on this. Not perfect, but better.

B. 12 min emom-
odd: tng PC x5- moderate, build per set 75, 95, 105, 115, 125, 130
even: burpee pull ups x6
this was a little bastard--far harder than I anticipated!

+

3 sets @ 95%
12 cal AD
10 front rack walking lunges- 95#
8  burpee over bar
rest 5 min
whew, legs! 1:36, 1:35, 1:39