Catch Up Time!

Ok, world.  It's been a while.  I started off posting at least once a week in 2013, and then fell off the wagon.  So let's get caught up.

I'm currently in Week 6 of Catalyst Athletics' Double Day Squat & Heavy Weights program.  It's 13 week program that starts with a week of prep work.  My coach assigned it to my olympic lifting group to get us strong.  So far, so good. As the name implies, it's pretty intense.  We workout on the program five days a week, and the sessions usually take at least 90 minutes.  Most days, we do heavy front squats and heavy backsquats.  That took a few weeks to get used to.

I had a shoulder injury when we started, so I made a ton of substitutions for the first few weeks.  I'm still not back to push pressing, but otherwise I'm almost back to normal.   Below are my training notes for the first six weeks.  And here's a video that a friend took today of some pause squats.

Nov 14 --- Jan 21

• Front Squat - 80% x 1 (98)
• Snatch - heavy single; 80% (of hs) x 1 x 3 [SKIPPED]
• Segment Snatch Pull (knee) + Snatch Pull - 90% (of sn) x 1+2 x 4 (73)
• Back Squat - 90% x 1, 75% x 3 x 3 (128, 108)
• Good Morning - 3x5 @ 83

Nov 15 --- Jan 22

• Subbed pulls for oly
• Front Squat - 90% x 1, 75% x 2 x 3 (108, 88)
• Pushups/rows

---

• 3mi run with tabata sprints

Nov 16 --- Jan 23

• Front squat singles 103, 113, 123
• Snatch deals 5x3 at 123 - never got 3 unbroken bc grip failed
• Segmented clean pulls at 103, 4 sets
• Backsquat 90% for 1, 3x3 at 70% with a pause (138, 108)
• 3x5 good mornings at more than last time - 88

Nov 17 --- Jan 24

• Backsquat - 123, 138, 148 (didn't want to do 100% without spot)
• Clean deads 5x3 at 143 - not as hard as the snatch deads yesterday.  Can go up next time. 
• Snatch pull complexes 4 sets at 73
• Front squats - worked up to 1 at max (123)

Nov 18 --- Jan 25

• Actual rest 

Nov 19 --- Jan 26

• Front squat up to 1x 125 (pr)
• Snatch pulls at 73 4 sets of 2
• Back squat up to 148 (no spot)
• 3x3 pause backsquats at 108
• Good mornings 3x5 at 88

Nov 20 --- Jan 27

• 8x 200m 45s rest

Nov 21 --- Jan 28

• Front squat  113x2 125x1, 128 x1(pr)
• Snatch: 3 pulls at 78 (100%), 5 deads 113-118-123-128-133
• Backsquat heavy single and then 4x3 by feel : 133-143-148,  118 for the triples 
• 3x20 ghds
• 3x 10 rows each side 12kg 12 dumbbell thingies each side 5lb

Nov 22 --- Jan 29

• Backsquat heavy single - 148 (no spot)
• 3x no rest 15 rows with 8kg each arm, 15 dumbbell thingies each side 5lb
• Front squat heavy single 123 (feeling really tired
• 3x3 front squat at 108

Nov 23 --- Jan 30 

• Frontsquat: 123-128- 130(PR)
• 4x: 2 clean pulls to the knee, 2 to the hip, one pull, one high pull at 98
• 3x5 glute ham raises
• Backsquat:  148-153-158(PR)-163(PR)
• 4x3 pause backsquats, first 3 sets at 108, last at 113

Nov 24 --- Jan 31

• Morning sprints 5x400 60s rest (1:51, 1:55, 1:57, 1:54, 2:06)
• Backsquat heavy single 148 
• 5x 10 bent over rows (8kg each), 15 back ext
• 5x 2 snatch pulls to the knees, 1 pull @ 78 (100%)
• Front squat heavy single 125
• Front squat 3x3 at 110 (+2 from last time)

Nov 25 --- Feb 1

• Yoga 

Nov 26 --- Feb 2

• Front squat - 123-128-133(pr)
• Barbell rows 5x 10 at 58, 20 kb shrugs with 12 kg each arm (didn't feel my back engaging enough on rows, fried forearms) 
• 30 back ext, 25 ghds (plan was 50, but abs are still really sore)
• Backsquat 43-153-158(f)
• 4x3 pause backsquat at 113
• 3x5 good mornings 88

Nov 27 --- Feb 3

• Physique 57

Nov 28 --- Feb 4

• 5mi run

---

• Front squat heavy single 128
• 3x 12 bent over rows 8kg each, 5 glute ham raises
• Segmented snatch pull 5x2 at 78
• Backsquat 143-148-153- 158
• 4x3 113-113-113-118
• 3x5 good mornings at 93

---

• Tabata sit-ups: 10

Nov 29 --- Feb 5

• Bs Hs 143-153-158
• Fs Hs 123-128
• Fs 3x2 113-113-115
• 3x row 250, dumbbell press with 5lb each
• 3x 10 ghd, 10 hip ext
• 5x5 glute ham raise

---

• 12 min Amrap 10 pistols, 20 bent over rows,10 t2b: 4 rounds 

Nov 30 --- Feb 6

• Front squat 123-130-135(f)
• Worked up to 78lb clean! (Crazy light, but excited to be cleaning again!)
• 3x 2 cleans, 1 jerk at 78
• Segmented clean pulls 1+2 at 103, 5x
• Backsquat heavy single 143-148
• Pause back squats 4x3 at 113
• 3x5 good mornings at 93

Dec 1 --- Feb 7

• 6x 400 60s rest

---

• Backsquat heavy single 148
• Jerk behind the neck 5x2 73-78-78-73-(down is what's painful shoulder-wise)
• High hang clean 5x2 83-83-83-83-83
• Push press 4x5 -- skipped too painful on shoulder 
• Front squat Hs 123-128
• Front squat 3x3 113-113-113

Dec 2 --- Feb 8

• Actual rest

Dec 3 --- Feb 9

• Front squat 125-135f-130-133f
• Snatch up to 68
• Clean and jerk up to 88
• Backsquat 148-153-158-165f
• Pause backsquats 4x3 113-113-113
• Good mornings 5x3 at 93

Dec 4 --- Feb 10

• Tabata sprints:  

•  
  • 1 77 m 00:20 6:59 min/mi
  • 2 63 m 00:20 8:34 min/mi
  • 3 67 m 00:20 8:02 min/mi
  • 4 61 m 00:20 8:45 min/mi
  • 5 72 m 00:20 7:29 min/mi
  • 6 62 m 00:20 8:43 min/mi
  • 7 66 m 00:20 8:11 min/mi
  • 8 61 m 00:20 8:47 min/mi

Dec 5 - Off Program

• Rest (insomnia)

Dec 6 --- Feb 11

• Front squat heavy single 128
• 15 min Emom snatch - 10 at 53, 5 at 58
• Snatch heavy single 63-68 tried 73 twice and failed.
• Snatch pull 5x3 73-78-78-78-83
• Backsquat heavy single 133-143-153
• Backsquats 4x3 at 123
• 5x 3 good mornings at 93

Dec 7 --- Feb 12

• Backsquat heavy single 133-143-153
• Snatch doubles from the knee - 58 63(failed second) - 58 - 58- 58 - 58
• Power clean + power jerk 73-73-73-78-78-78
• Front squat heavy single 123-128
• Front squat 3x3 113-113-113

----

• FGB style metcon - 3 round, 1 min kb swings (1.5 pood), 1 min toes to bar, 1 min pushups, 1 min lunge with 25lb overhead --- lost count of reps.

Dec 8 --- Feb 13

• Jogged 1mi to Central Park and back (no one showed up for EWOD)

----

• Front squat heavy single 123-128
• Emom 15 clean and jerks 63 73 78
• Clean and jerk 83-88-93-98-103 cleaned 108, failed on the jerk 
• Clean pulls 3x5 at 103
• Backsquat heavy single 133-143
• Pause squat 3x3 at 113 --- had to cut workout short 

Dec 9 - Off Program

• Rest (work issue)

Dec 10 - Feb 14

• Backsquat heavy single 133-143-153(f)
• Jerk behind neck 5x2 83-83-83-83-88
• Hang clean 5x2  88-88-88-88-88
• Push press 4x5 63- bad pain. Stopped
• Front squat heavy single 123-128
• Front squat 3x3 113-113-113 

Dec 11 - Feb 15

• Rest

Dec 12 - Febr16

• Front squat heavy single123-128-133-135(f)
• Snatch 73-78 (got it after a few tries) 
• Clean and jerk 98-103 
• Cleaned 108 twice but failed jerk
• Backsquat 133-143-153-153-163(f)
• Pause backsquat 4x3 113-113-113-118
• Good morning 5x3 at 93

Dec 13 - Feb 17

• Rest

Dec 14 - Feb 18

• Snatch heavy single 63-68-73 made one attempt at 78 but felt off and decided to scrap it
• Snatch pulls 4x3 78-88-88
• Backsquat heavy single, 3x2 [notes missing]
• Good morning 3x5 [notes missing]

Dec 15 - Feb 19

• Power snatch + snatch push press 5 1+3 @ 63
• Power clean + power jerk 1+1 @ 78
• Front squat heavy single 123-128-133(f)
• Front squats  3x2 118-118-118

Dec 16 - Feb 20

• Clean and jerk - 93-98-103 clean, failed jerk 
• Clean pulls 4x3 at 108 
• Backsquat heavy single 133-143-153-158-163f
• Backsquats 3x2 133-133-133
• Good mornings 3x5 at 83

---

• Wod 30 front squats 9-6-3 jerks, chest to bar pull-ups 

Dec 17 - Feb 21

• Power snatch 5x2 63-63-63-63-63
• Power clean +  jerks (pp hurts) 5x 1+3 73-73-73-73-73
• Front squat heavy single 123-128
• Front squats 3x2 118-118-118

---

• 10 min alternating handstand hold, squat hold 2:00, 1:30, 1, :30 - lots of failure 

Dec 18 - Feb 22

• Rest

Dec 19 - Feb 23

• Snatch heavy single 73
• Clean and jerk 93 
• Backsquat heavy single 143 -153 (no spot)
• Backsquat 3x2 at 133 
• Good mornings 3x5 at 93

----

• DT at 68# in 9:52

Dec 20 - Feb 24

• Rest

Dec 21 - Feb 25

• Front squat heavy single 123-128-133(f)
• Snatch heavy single 73-78 no luck with 83 
• Snatch 3x2 really struggling today 63-63-63
• Snatch deadlift to knee + dedlift knee to hip + Snatch Pull - 5 x 2+2+1 83
• Backsquat heavy single 133 143 153 (no spot)
• Backsquats 3x2 133

Dec 22 - Feb 26

• Backsquat 153 -158 fail
• Snatch high pull + hang power snatch (below knee) + overhead squats 5x 1+1+1 at 68
• Power clean + front squats +jerk 5x 1+1+1 at 83
• Snatch push press 43 
• Front squat heavy single 123

---

• 3 mi run with tabata sprints in the middle 

Dec 23 - Feb 27

• Front squat heavy single 133
• Clean and jerk Hs 93 - chickened out on jerk re 103
• Clean and jerk 3x2+1 83
• Clean pulls at 103 
• Backsquat heavy single 153
• Pause backsquats 4x3 118-118
• Good mornings 3x5

---

• 3x5 ring dips 

Dec 24 - Feb 28

• Backsquat heavy single 153 158 163
• Jerks (3, 2, 1) x3. 73, 83 93 - on the 93 failed the last rep
• Power clean 5x2 93-93-93-93-98 (98 was fine)
• Clean instead of push press 98-103-108-113(PR)
• Front squat heavy single 123-128-133(f)
• Front squats 3x3 113-113-113

Dec 25 - Off Program

• 12 Days of Christmas @ 73# in 44:48
  • 1 clean and jerk
  • 2 bar facing burpees
  • 3 front squats
  • 4 sumo deadlift high pulls
  • 5 chest to bar pull-ups
  • 6 situps
  • 7 clapping pushups
  • 8 box jumps
  • 9 kettlebell swings - 24 kg
  • 10 wall balls
  • 11 deadlifts
  • 12 thrusters

Dec 26 - Mar 1

• Rest

Dec 27 - Mar 2

• Front squat heavy single 123-128-133(f)
• Snatch heavy single 73-78-83(PR)
• Clean and jerk 93 just kept psyching myself out re the jerk. Shoulders tight today.
• Backsquat: 133-143-153(no spot)
• Pause back squat 4x3 118-118-118 

Dec 28 - Mar 4 [Skipped rest day]

• Front squat heavy single  123-128-133-135(f)
• Snatch heavy single 73 (tried 78 twice)
• 3x2 at 63
• Pulls 5x 2+2+1 88
• Backsquat 133-143-153-158-163(f)
• 4x3 backsquats 123-123-123-128
• Good morning 3x5 at 98

Dec 29 - Mar 5

• Backsquat heavy single 133-143-153
• Snatch pull + hang power snatch + overhead squat 5x 1+1+1 at 63
• Power clean + front squat + jerk 5x 1+1+1 at 73
• Snatch push press 4x5 53-53-58-63
• Front squat heavy single 128
• Front squats 3x3 118-118-118 (boom!)
• 3x 15 kettlebell swings at 24kg, 15 ab mat sit-ups 

Dec 30 - Off Program

• Rest

Dec 31 - Off Program

• Angie - 37:13 rx'd (major rippage on the pull-ups slowed me down)

Jan 1 - Mar 6

• Front squat heavy single 123-128
• Clean and jerked up to 83 - switched to clean only because too sore from Angie (37:13) 93 - 103 
• 3x 2 cleans +1 jerk at 83#
• 5x 2 floor to knee +2 knee to hip +1 clean pull at 118
• Backsquat heavy single 143 153 158 163(f)
• Pause backsquat 4x3 118-118-120-123
• Good mornings 3x5 at 98