Dynamic Mobility & Activation
Upper Body Anterior Chain Opener x 2 minutes
followed by …
Three sets of:
T-Spine Pulse x 8 reps
Russian Baby Makers x 10 reps
Band Pass Thrus in Squat x 8-10 reps
One set of:
Band Assisted Cross Pull Scap Retraction x 30 seconds per side
A.
Every 2 minutes, for 3 minutes (3 sets):
Drop Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-95%
Follwed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 95+%
B.
Every 2 minutes, for 16 minutes, complete:
Strict Press
Set 1: 5 reps @ 50%
Set 2: 4 reps @ 60%
Set 3: 3 reps @ 70%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-95%
Set 7: 1 rep @ 95-100%
Set 8: 1 rep @ 102%
C.
Compare to October 3rd, 2016
Against a 3 minute clock, complete:
400 Meter Run
Power Cleans x Max Reps
Rest 3 minutes; Complete 5 sets.
40-49: 185/125 lbs
50-54: 155/115 lbs
55+: 135/95 lbs
Had more physio and acupuncture this morning so I stuck to mobility, light snatch drills with empty bar working on technique and a few cleans
A. Worked up to 195. It’s 95% but got sloppy.
B. 185, 10lb lifetime pr. Hadn’t done more than 165 in a few years.
C. 60 reps. Had to alter slightly last time so couldn’t really compare. I’d say I’m at least as good though.
Fantastic work on your strict press Dan!!!
Coach Nicole, before I go into the results of today .. I wanted to add that Im very happy you put in strict press..its my worse lift, I do not like it but I need to do it them! thank you! I will be doing them more..I need the work!!! thank you!!! any suggestion how I sohuld do it? will this be in our programming or should I do this twice a week? Dyn/mob done except 1s band sip retraction I missed this! A1) DS: 53,60 2) SB: 83x1x1fail,83lbs,90lbs (stoked ive struggled with this 🙂 ) 3) sntachx1:78,83,88 4) snatchx1:88,90xfail,95… Read more »
So sorry about your mom. Hope she heals well. Hugs to you!
thank you soo much Leticia!! I am most humbled by your kind words and most appreciative!! from your lips to God ears!! Xo
Sorry to hear about your mom Lise. I think thats a pretty good excuse. Be there for your family! I hope she gets better soon.
I would not recommend adding in any additional volume. Follow the work as written and trust the program!
Thank you Tino Marine! I have been shes very spunky and refuses to say she hada stroke but its her second one…under the curcumstances shes till tryig o keep everyone in good sprits.
I will def follow your advice…Im mentally spend as it is -thank you!! stay strong -God bless!! XOXOXo
Sorry to hear Lise. Hope she is doing ok.
Kincaid…thank you from the bottom of my heart! she is a strong woman-thank god! she is doing great, up and about no complications…Im the one that is a mess.. LOL I sincerely appreciate your kind words! God bless!! XO
I am so sorry to hear about your mom Lise. That is definitely reason to not be as focused on training as you normally would. Keep your focus on family and doing what you can for your mom and let the training fall into place. No need to add any volume – just stick to the program, keep working on mobility and the progress will follow.
Coach Nicole…thank you!
Im very blessed to be surrounded by such a strong group of good and caring folks!!
I appreciate the advise ! Xo
Lise I am so sorry to hear about your Mom. I am thinking of you. Family is so important… May you find the strength for what you need at this time. I will keep you in my prayers as I know how difficult it can be. Hang in there.
Tracy that means soo much to me… we always encourage each other and this one is truly special! prayers are truly welcomed! I believe so much in them! Im grateful for you and the time! stay strong-god bless!!! Xo
A. did power snatch to 190 missed 195 and 200- plenty pull just not getting under it
B. up to 195 – 20 lbs under PR from a month ago – not my day
C. 25 cals on bike and Cleans @185 – tried to just get good clean reps 8/9/10/12/10
How is your body feeling today Al?
I iced my knee when I got home and I’m in less discomfort than I have been in a week- I went slow and caught the cleans high and mid foot – tried not to drift over my toes
Solid Al, happy to hear that.
Mobility Done-
Drop snatch
Snatch Balance
85/90/95
100/105 took a few times…
Couldn’t match PR…
B. 50/60/70/75/85/90/95 failed 100
C. 7/8/9/10/11- 19 more reps than 10/3! Oh yes!
2:00m runs
So excited about how many more cleans!
Just kept gong and remembered to drop under the bar more.
Great improvement!
Major improvement Cheryl – great job!!
A1 bar only A2 bar only A3 @65 A4 @75 A5 @85 Still working on technique and speed. Couple misses, but felt good overall B. 65, 75, 85, 95, 105, 115, 125(PR 5lbs ?), 130F got greedy! C. 1:47/14, 1:58/11, 2:01/10, 2:05/10, 2:05/11. 56 total reps, 4 more than last time. Think I went a little fast on round one which affected the remainder. Goal for next time is to try pace the first round better then keep that pace throughout. Run about 2:00, and 12 reps each round. Only Cheryl and I did the running so based my pace… Read more »
Thats a pretty solid training partner you have there! Congrats on the PR!
Great job on your PR Ed!!!!!
Shortened training day. Got to box at 5:45 and it closes at 7:00. Hectic week coming up with work. Ugh. Will fit in what I can.
Mobility done.
A1 – Snatch Balance up to 185.
A2 – 125/135/145/150/155/160/165/170/175(PR). Got under 180 four times and couldn’t stick it. Progress.
B – 85/100/120/135/145/155/162/167 (+2 PR)
Ran out of time.
Damn solid day Mike! Congrats on those PR’s!
Thanks guys! Very happy about the snatch. It had been a disaster the past couple weeks but I finally locked in on a cue that really turned a corner for me. Would love to get this number way up. Gonna take patience…and more mobility. 🙂
Great work Mike, even with a shortened training day!! Congrats on the PRs!
Question? What is the difference between snatch balance and drop snatch? Seems since they are listed on the same workout they would be different, but I can’t find the difference on you tube? What am I missing?
Drop Snatch: http://www.catalystathletics.com/exercise/312/Drop-Snatch/
Snatch Balance: http://www.catalystathletics.com/exercise/80/Snatch-Balance/
In short, Snatch Balance is a dip and drive. The Drop is not.
Thank you!
A. Did not warm up on my snatches properly enough. When will I learn? There is no such thing as a bad snatch day. Only a poor warm up… ok, its not that simple everytime, but seems pretty consistent…
B. 187lbs (85kgs)
C. 4, 5,5,6,7
Warm-up will sometime take as long as the workout. Its important! 🙂
Mobility done
A1. 95-105-115#
A2. 125-135-145#
A3. 125-135-145#
A4. 150(m)-150-155(m)-155#
A5. 160-167# PR attempt (missed 3 times…2nd one was so close but lost it behind…would have been 2# PR)
B. 65-75-87-95-105-112-117-122-127(miss)-127# (2# PR) ?
C. 1:31/19 reps
1:34/18
1:41/16
1:45/15
1:44/15
Total of :11 faster and 2 more reps than 10/3/16 all without doing much running this past 6 weeks!
Pretty solid day Cheryl! Congrats on the improvements!
Thanks Tino!
Nice work Cheryl, especially with staying away from running for the past month+! Nice job on your strict press PR! And I will take a miss behind any day of the week! How are your snatch balances – can you hit 170 lbs?
Thanks Nichole! I believe late last year I was hitting consistently 180# snatch balance…haven’t done much of them this cycle with the knee, yesterday was the first full snatch balances I’ve done in a long time. I didn’t find my heavy just kept adding 10# on during those 3 sets, built up to what I’d say was a moderate weight at 145# for 2 reps.
Mobility – done
A. drop & balance – bar only
snatch – 65/75/95/105 kept it light today
B. press – worked up to 90 today
C. Finished runs with about 1 min. to complete the power cleans.
7/10/10/10/11
Mobility trying to get leg back to normal. Have a quad that’s numb… and still sore heal.
A. Skipped cause leg.
B. Worked up to new PRs of 160 and 162.
C. Subbed with 25 cal. bike and max strict pullups. 20, 20, 15, 16, 17.
“Numb quad no problem, I’ll just hit a press PR.” Great work and and hope the quad gets better soon.
Haha thanks Tino!
Great work Kincaid!! How is that quad feeling today?
Mobility done
Drop-155
Balance-185
Snatch up to 195 not to heavy
Strict 160#
C. Runs were 130-138 15/15/15/14/15 felt good runs I didn’t push to hard but as able to grab bar right away.
Nice Jeff.
Did B.
95,115,125,130,150,160,170,180
C. Will have to make up C just not enough time today.
Mobility completed.
A1)45#/65/75
A2)95#/105/115
A3)105#/110/115
A4)120#/125(2)
A5)130#(3)
B)80#/95/110/115/130/140/150/160 5#PR
C)13/13/14/13/13 +8 from last time. PC performed at 155# which is 80% of my 1RM. Kept runs at 1:20 pace.
Congrats on the PR Dean!
Thanks Tino!
Nice work on your PR Dean!!!
Thanks Nichole!
Mob
Snatches could not hit 95 I did most week
for the lift off but not today ??
strict press 135
Then our wod rowed instead of run , 15 each round expect for the third round did 13 bc the bar literally flung out of my hands .
Swim practice later?
A1. 95/115/125
A2. 145/155/165
A3. 140/150/160
A4. 165/170/175
A5. 180/185(f)/190(5# pr)
B. Worked up to 175 – 10# pr
C. 11/11/11/11/10 – way better than last time (9×4, 8)
Great day of training today!
Great work on the PR’s Joe!!
Thanks Tino!
Solid Joe!! Happy to see you hitting those numbers and improving on that barbell cycling!
Thanks Nichole!
A1: 135; 145; 155 A2: 175; 185; 195 A3: 155; 165; 175 A4: 185; 195; 200 A5: 206(1 lb PR); 210(mx2) B: 90; 105; 125; 135; 155; 165; 172(mx2) C: only got 4 rds in before class started 1:48/10 1:45/11 1:48/10 1:50/11 Notes: Started to get a headache a couple of sets into the presses. Nothing to stop me but was annoying. Didn’t hurt during lifts or run, just during rest periods. Weights on Snatch felt light today! Although sloppy felt like it went up fast at 100+%. Runs and power cleans felt great! Nice steady pace for runs and… Read more »
Good to see the headache past. make sure your staying hydrated during your sessions!
Nice work on your snatch PR Corey!
Thanks Nichole. Now if I could only get that technique down. Nutrition is coming along after a disaster week last week
Still can’t do much of the programming…
-crossover symmetry and shoulder PT
-4×8 tempo skull crushers (15#)
-4×8 right arm DB press (30#)
-3 mile run/jog (27:30)
-5 sets: :60 plank, :30 rest
Saturday:
3.5 mile hike with elevation
Hope you are seeing some improvement Leticia. It may feel slow to recover at the time but trust the process and be happy your body gets some needed TLC.
Thanks Nichole. It feels like i”my shoulder is kind of stuck where I’m at. I’m have a couple of massages planned (first one today). Hoping that loosens up the area and maybe breaks up some of the gunk that’s slowing the healing.
Mobility done
Drop snatchx2
145,165,175
Snatch balancex2
195,215,235
Snatch had to do emom instead of E2MOM
145,145,155
165,165,170
175,175,175
Felt good