Day 3 of Catalyst cycle

Warmup: Row 500 DU Ladder 5-10-15-20-25-30 back down CFWU x 1 Back Squat - 60% x 5 x 5 = 108 Block (or hang) Clean (mid-thigh) - 60% x 3 x 5 = 78 Halting Clean Deadlift - 80% (of clean) x 3 x 3 = 98 SLDL - 60% (of back squat) x 5 x 3 = 113 Row  10 x :30/:30 = 1487M

SCF Monday WOD

Lori and I plan on doing the SCF WOD on Mondays. Warmup Row 500m Active stretch 3x5 snatch DL/hang clean/OHS (33/53/63/73/63) Amrap 7 min. 3-6-9-12-15-18-21 OHS C2B pullups Me: 81

Catalyst Day 2

Warmup: Row 1000M at 4:13, CFWU x 1

Jerk Behind the Neck 70% x 3 x 5 - 83#
Push Press 75% x 5 x 4 - 78#
Jerk dip squat 80% x 5 x 3 - 98#

Metcon:
3 sets of
2:00 min. DoubleUnders
15 Pullups

Started Catalyst New Cycle

Catalyst started a new, 4 week cycle this week with an emphasis on leg strength. Great for me! It's a 5 day/week workout, but I've decided to incorporate 3 days/week. That leaves time for some metcons and I plan to do a press/deadlift Wendler style strength program with it.

Tuesday, March 28, 2012

Back Squat 65% x 10 x 3 - Hamstrings are spend from the DLs yesterday. should have used 117#, but dropped it down to 95#.
Hang Snatch  65% x 3 x 5 - 63#
Halting Snatch DL 80% x 3 x 3 - 78#
Overhead Squat - 65% x 3 x 5 - 78#

Also did some ringdips 5 x 5

BACK TO BEING ACCOUNTABLE & POSTING WORKOUTS

Monday, March 26, 2012

SCF Daily Workout

Diane
155 DL
HSPU to 1 abmat

9:03

Really struggled with HSPU today

12/4/11

5 Min. Double Unders
Burgener WU x 3

Oly:              

Clean & Jerk – 74% x 1 x 3 = 93

Front Squat – 87% x 3 x 5 = 123
Snatch Deadlift – 117% x 2 x 3 = 105
Snatch Push Press – 79% x 5 x 5 = 85
Handstand Pushup – 3 x max = 0!

MetCon:

Helen RX

10:35

12/2/11

Row 500M
Burgener WU x 2

Muscle Snatch - 79% x 3 x 3 = 63
Power Snatch - 79% x 2 x 4 = 73
Power clean + push jerk - 79% x 2 x 4 = 93
Pullups - 3 x max = 8/8/7