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. 

may 9, 2016

Snatch
2x3 40kg
3x2 45kg
4x1 50, 52, 52, 54kg

Power clean and jerk
3x2 52kg
2x2 56kg

Front squat
Build to today's max 90kg
3x3 72kg
2x5 63kg

Kb swing 10x10 on min 44lb

Pull up 4x5 rds 1 and 3 assist on last rep. Suppinated

april 15, 2016

Day 4

Power clean, every 2 minutes
4x3 at 70%
4x2 at 75%
2x5 at 60%

Power jerk, lightish, no misses, finish full leg drive, split jerk footwork x3 after each set
10x3 - 5 at 50, 5 at 55

Back squat, on the minute
10x2 at 63 (60%)

20-30 min air assault

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 11, 2016

Day 1

Snatch with pause at knee + above knee hang snatch (1+2)
3x1 at 65% 39
7x1 at 70% 42

Back squat, 2 min rest, no less than 70% 1RM
5x8 75

Snatch grip deadlift, 6 second negative
1x3 at 90% 55
1x3 at 95% 57
1x2 at 98% 59
1x2 at 105% 63

Jump squats, on the minute
7x3 at 20kg

Accessory hamstring/back
3 rounds
8 GHR (2nd hole)
8 ring row

april 8, 2016

Day 5

Snatch, pause at knee, work to heavy single. Then, percentage work.
HS (no pause) - 58 (fail 60 x 2)
4x2 at 80% 46
3x3 at 70% 40
*After failing at 60 a few times I got into a weird funk, terrible form. Even 46 and 40 were tough -- next week maybe stop before failing. Also need to ask whether the heavy single is supposed to be a pause at the knee.

Clean and jerk, pause at knee, work to heavy single. Then, percentage work. All lifts are 2 or 3 cleans + 1 jerk.
HS (w/pause-2 cleans + 1 jerk) - 75 (no more tries)
3x2 at 80% (all pause at knee, 2 cleans + 1 jerk) 60
1x3 at 70% (all pause at knee, 2 cleans + 1 jerk) 52

Back squat, HAF, not to failure
5x8 - can't quite remember... 73? I'll do a better job tracking this next week.