Catalyst Friday:
Back Squat: 170# x 2 x 4
Snatch-grip Deadlift: 135# x 3 x 3
Push Press: 135# x 5 x 4
pullups: 6 unbroken x 3
GHD-style situps: 25 x 3
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Adam
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Adam
Catalyst WOD:
Front squat – 75% x 4 x 5 = 130#
Snatch pull – 85% (of snatch) x 3 x 4 = 65#
Jerk – 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2 = 120#, 130#, 140#15 pullups, 12 shoulder-to-shoulder db push press – 25% BW = 50#
9 pullups, 12 presses -
Adam
coming off last week of being sick, starting with two kidney stones, a flu/cold, and conjuctivitis (I know, damn!)…
Catalyst WOD:
Back squat, 75% x5x5 = 150#
Clean Deadlift, 90% x5x3 =220#185#
Push Press, 70% x5x5 = 120#
Jerk Dip Squat, 90% x5x3 = 160#I skipped the metcon part, feeling still a bit tired and coughing/hacking up stuff.
Mobility routine before & after.
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Adam
Catalyst WOD 091109
Catalyst WOD :
Muscle snatch – 60% x 5; 65% x 4; 70% x 3 x 2
› 60#, 65#, 70#3-position clean (floor, knee, mid-thigh) – 65% x 2 sets; 70% x 3 sets
› 105#, 115#Clean deadlift – 100% (of clean) x 7 x 4
› 135#Front squat – 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5
› 105#, 115#, 125#, 130#, 125# -
Adam
Catalyst WOD
Power clean + 2 clean – 65% x 2 sets; 70% x 3 sets
› 95#x2, 100#x3Snatch balance – 60% x 3 x 2; 65% x 3; 70% x 3 x 2
› 75#x3x2, 80#x3, 85#x3x1 (R shoulder..), 80#x3x2Push press – 75% x 5 x 5
› 110#x5x53 rounds:
100 m sprint
10 broad jumps
10 kipping pull-ups (didn’t time it)First workout with my Vibram Five Fingers – loved it. Oly felt strong, and the sprints felt great.
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Adam
3 eggs, 2 turkey sausage, ½ a turkey bacon, ½ coconut waffle. 1500mg Ω-3
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Adam
Catalyst WOD:
Power snatch + 2 snatch, 65%x2, 70%x3
› 65#x2, 70#x2Jerk 70%x3x2, 75%x3x3
› 115#x3x2, 125x3x3Clean Pull 125#x7x4
Back Squat, 60%x8, 65%x8, 70%x6, 75%x6x2
› 135#x8, 140#x8, 145#x6, 150#x6x2V-ups: 3×15
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Adam
3 eggs, turkey sausage, coconut pancake, and 1500mg Ω-3 (I’ve been upping my fish oils to ~4.5 grams/day for the past few days).
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Adam
turkey rollups & cashews. 1500mg Ω-3.
a macaroon, and more cashews. -
Adam
veggies, a turkey sausage, and a chicken leg. Lotsa cashews, some almonds. (forgot the fish oils)
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Adam
Catalyst workout:
* Power snatch + snatch – 60% [45] x 3 sets; 65% [65] x 3 sets
* Jerk – 70% [105] x 2 x 4
* Back squat – 60% [135] x 6 x 2; 65% [145] x 6; 70% [155] x 4
* Clean pull – 85% [125] (of clean) x 5 x 4
* Windmill – 3 x 5/side [15, 20, 20, 25, 25]Fist time doing a Catalyst workout. Site says this is a transition week before another 12-week cycle… since I’ll be out the rest of the week, maybe when I come back, I’ll mix up MEBB, Catalyst, and main site WODs and see how that goes. Could be tricky, but it could be good.
Adam is discussing. 
Adam 8:48 am on December 21, 2009 Permalink
bw: 206