Switching the programming

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.

Rest Day

Argh

Today I wasn't able to get the WOD in. O well.

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

Rest Day

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

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.

part 1:
A. Muscle Snatch @ 11X1; 2-3 x 5; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 5; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 5; rest 2 min
D. GH Raises @ 20X0; 15 x 4; rest 90 sec

rest as needed

part 2:
5 sets:
15 burpees
20 unbroken box jumps - 20/14"
25 unbroken double unders
rest 2 min

A. 95# 3,3,3,3,3
B. 115# 3,3,3,3,3
C. 125# 3,3,3,2,3
D. Hammys will be sore for sure!

P2.
DU's were not unbroken on the first set but the next 4 they were.

Rest Day

A. Tall Clean - 5 sets of 3; rest 90 sec - work on speed, not load
B1. Front Squat Cluster @ 30X0; 2.2.2.2.2 x 4; rest 120 sec
B2. 20 unbroken CTB chin ups x 4; rest 120 sec
C. GHD Sit Ups @ 2010; 25 x 4; rest 90 sec

A. 95#
B1. 95#; Clusters are cool.
B2. First few were unbroken then I had to reset myself each time
C. Pretty tough but I completed them.

A. Close Grip Bench Press - find your 1RM
B. Seated Behind the Neck Press - find your 1RM
(bar starts on neck, not overhead, start in high bar back squat position, then sit back unsupported on bench, set it, then press)
C. Supinated 1RM Chin Up weighted
D. DB External Rotation @ 3010 - amrap/arm @ 10% A - 1 set per arm
(10% of A as DB per hand)

post exactly like this:
1. CGBP 1RM
2. % of CGBP 1RM used for #2
3. % of CGBP used for #3 including bwt in # (i.e. 90# DB + 160# bwt = 250#)
4. reps/arm using 10% of CGBP 1RM
(i.e. 290#, 64%, 87%, 8 reps/arm)


1. CGBP: 165
2. 140# = 84%
3. 71% of CGBP; BW=177 + 55.5 = 232.5#
4. 16.5, used the 15# DB. 11 with the left arm 10 with the right

part 1:
Run 60 sec @ 85%
Rest 5 min x 8
(perform HSPU practice for 10 min b/t sets 4 and 5)

rest 4+ hours

part 2:
A. Snatch Grip Dead Lift @ 6011; 6-8 x 5; rest 2 min
B. High Hang Power Snatch - 3-4 x 5 - 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 4; rest 90 sec

A. 115# 8,7,6,6,6
B. 115# 4,4,4,4
C. Only did 10 on each, they were super hard

Rest Day

A. Back Squat @ 4010; 12,10,8,6,4; rest 3 min
B. DB Split Squat @ 3131; 8-10/leg x 4 sets; rest 60 sec b/t legs
C. Un-Anchored Tabata Sit Ups - low score

A. 135#
B. 15# DBs
C. Lowest: 15 Highest: 21

After this was all done we randomly did these things:
Climbed the rope
Butterfly Pullups
Kipping Pullups
Turkish Get-Ups: 53# and 70# KBs
Slosh Pipe OHS
GHD
KB Snatches

A1. Press @ 31X1; 3-4 x 5; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 5; rest 2 min
+
as many rounds/reps in 12 minutes:
AMRAP HSPU
12 unbroken chin ups

A1. 105# 4,4,4,4
A2. 3,3,2,4

Rest Day

A1. Stiff Legged DL @ 4111; 6-8 x 5; rest 20 sec
A2. GH Raises @ 2020; 8-12 x 5; rest 20 sec
A3. KBS light - 21 unbroken x 5; rest 3 min
B. Jump Switch Lunges - amrap in 30 sec; rest 60 sec x 4
C. Side Bridge - 90 sec/side x 3 sets/side; rest 10 sec b/t sides

A1. 185# 8,8,8,8,7
A2. 12,10,11,12,12
A3. 35#
B. 33,32,33,31
C. Scaled to 1 minute

A1. Bench Press @ 5010; 8,6,4,2; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 3-4 x 4; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 4
C1. Depth Push Ups @ 22X1; amrap (-2) x 3; rest 60 sec
C2. Powell Raises @ 4010; 10,8,6/arm; rest 60 sec

A1.140#
A2. 4,4,4,4
B. Still need dip work
C1. 14,12,12
C2. 15# DB

Rest Day

A. As many 1-5 back squat ladders in 10 minutes
use 70% of 1RM high bar back squat
(perform 1 squat, rack it, perform 2 reps, rack it, 3 reps....up to 5, then start at 1 again, 1-5 one time = 1 ladder)
B. DB Split Squat @ 3131; 10-12/leg x 4 sets; rest 60 sec b/t legs
C. Anchored Tabata Sit Ups - low score

A. 185#; Completed 4 ladders
B. 15# DB
C. 19,18,19,15,17,19,19,18

A1. Press @ 31X1; 4-5 x 4; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 4; rest 2 min
+
for reps:
3 min HSPU
1 min L Pull Ups
2 min HSPU
2 min L Pull Ups
1 min HSPU
3 min L Pull Ups

A1. 95#
A2. 6,5,5,3

Rest Day

A1. Stiff Legged DL @ 4111; 6-8 x 4; rest 20 sec
A2. GH Raises @ 2020; 6-12 x 4; rest 20 sec
A3. KBS light - 21 unbroken x 4; rest 3 min
B. Jump Switch Lunges - amrap in 30 sec; rest 60 sec x 3
C. Side Bridge - 90 sec/side x 3 sets/side; rest 30 sec b/t sides

A1. 155# 8, 8, 7, 8
A2. 12, 12, 11, 11
A3. 35#
B. 33, 31, 32
C. Scaled it to 1 minute each side.

060110

Following OPTs programming

Phase 1 - 2011 prep
A1. Bench Press @ 5010; 8,6,4; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 4-5 x 3; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 3
C1. Depth Push Ups @ 22X1; amrap (-3) x 3; rest 60 sec
C2. Powell Raises @ 4010; 12,10,8/arm; rest 60 sec

A1. 135, 145, 150
A2. 5, 5, 5
B. Need to work on my dips.
C1. 12, 13, 12
C2. 15# DB