Started the catalyst strength cycle.
1RM:
Back Squat: 285
Push Press: 165
Snatch: 135
My snatch went down since I started the OPT program so I got pissed and decided to go strictly on an Oly lift strength program.
Tuesday, June 29, 2010
Thursday, June 24, 2010
Wednesday, June 23, 2010
Tuesday, June 22, 2010
A1. Close Grip Bench Press @ 30X1; 8,8,6,6,4; rest 2 min
A2. Supinated Chin Ups @ 41X0; 3-4 x 5; rest 2 min
B1. Seated Parallel DB Press @ 31X2; 6-8 x 4; rest 90 sec
B2. 1 Arm KB torso row @ 2011; amrap/arm - 2pd/1.5pd x 4; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 3; rest 45 sec b/t arms
A1. 115#, 115#, 135#, 135#, 155#, (155# woops I did another set of 4)
A2. 4, 4, 4, 4, 3
B1. 25# x 4
B2. 1.5pd x 4; 9, 10, 10, 8
C. 15# x 3
A2. Supinated Chin Ups @ 41X0; 3-4 x 5; rest 2 min
B1. Seated Parallel DB Press @ 31X2; 6-8 x 4; rest 90 sec
B2. 1 Arm KB torso row @ 2011; amrap/arm - 2pd/1.5pd x 4; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 3; rest 45 sec b/t arms
A1. 115#, 115#, 135#, 135#, 155#, (155# woops I did another set of 4)
A2. 4, 4, 4, 4, 3
B1. 25# x 4
B2. 1.5pd x 4; 9, 10, 10, 8
C. 15# x 3
Sunday, June 20, 2010
Saturday, June 19, 2010
part 1:
A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec
A2. 25 unbroken chin ups x 6; rest 4 min
B. GHD Sit Ups @ 2010; 18 x 6; rest 60 sec
Waveload: 6,4,2 reps with increasing weight, then repeat with higher weight for the next 6,4,2.
A1. 95#, 115#, 135#, 150#, 180#, 205#
A2. 25, 25, 25, 22+3, 22+3, 18+7
B. That felt good
A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec
A2. 25 unbroken chin ups x 6; rest 4 min
B. GHD Sit Ups @ 2010; 18 x 6; rest 60 sec
Waveload: 6,4,2 reps with increasing weight, then repeat with higher weight for the next 6,4,2.
A1. 95#, 115#, 135#, 150#, 180#, 205#
A2. 25, 25, 25, 22+3, 22+3, 18+7
B. That felt good
Friday, June 18, 2010
A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 5,5,5,5,5; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 6 x 5; rest 2 min
(pull chin over alternate hands per rep)
+
3 rounds for time:
12 supinated weighted chin ups - 1/3 BWT attached
12 depth challenging HSPU
A. 135#, 135#, 140#, 145#, 150#
B1. 95#, 95#, 115#, 125#, 125#
B2. These were cool.
Met-Con:
Completed 1 round then had to go to work.
B1. Snatch Grip Push Press @ 12X2; 5,5,5,5,5; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 6 x 5; rest 2 min
(pull chin over alternate hands per rep)
+
3 rounds for time:
12 supinated weighted chin ups - 1/3 BWT attached
12 depth challenging HSPU
A. 135#, 135#, 140#, 145#, 150#
B1. 95#, 95#, 115#, 125#, 125#
B2. These were cool.
Met-Con:
Completed 1 round then had to go to work.
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