Standard Warmup
5 min row
40 arm raises
Set
DB incline bench
20 @ 40s
15 @ 45s
3 x 5 @ 50s
12 x Triceps pull down in between sets of bench
Then
3x
10 x incline crunch and twist @ 45
10 x back and oblique extensions 45/50/50
10 x dips
Cool down
ab set with plank
sauna
3.26 Miles 26 minute 55 Seconds
8:14/mile
OTF with wifey. T’was brutal.
Happy Fools day ya Fools.
1 hour walk which was 3 miles.
Catalyst started program: Week 2 day 2
5 minute cycle, dynamic, PVC, bar warmups and about 30 minutes of sitting around the gym with my thumb up my ass waiting for the platform.
5 x 3 snatch @ 95, 115, 125, 125, 135lb
4 x 3 snatch pull @ 185lb
5 x 3 front squat @ 185lb
Torokhtiy Week 8 Day 1
sat in a car for 500 miles this weekend so i was a little tight.
This week is relatively easy, working on speed + some heavy squat days. I guess its a taper week but im not competing for anything. Ill likely test at the end of week 9.
Good Mornings: 2 x 8 @ 70, 2 x 6 @ 105
Snatch: 2 x 2 @ 75, 2 x 2 @ 95, 2 x 2 @ 115, 2 x 2 @ 135
Clean + Jerk: 2 x 2+2 @ 105, 2 x 2+2 @ 135, 3 x 1+1 @ 155
Pull ups, STRETCH, Sauna
10 minute EMOM
Clean + Front Squat + Push Press x 3 @ 132lbs
4 Rounds
KB Swing x 20 @ 62lbs
Over the shoulder med ball toss x 10 @ 40lbs
Core
4 Count Flutter Kicks x 30
Leg Raises x 30
Toe Touches x 30
2 Count V-Up x 25
4 mile run – 33:16
Catalyst starter program, Week 2 Day 1
5 minute bike, dynamic, PVC, bar warmups
5 x 3+1 clean & jerk same weights at lest week just upped volume. Worked up to 165lb
4 x 3 clean pull @ 225lb
5 x 5 back squat @ 225lb
Didn’t get to really rest at all yesterday and I am FEELING it today
Torokhity Week 7 Day 5
so close to being done with this!!
Good Mornings: 2 x 8 @ 45, 2 x 4 @ 65, 3 @ 85
Power Snatch: 2 x 3 @ 95, 2 x 3 @ 115, 2 x 2 @ 135, 155, 165, 175(failed)
Front Squat + Jerk: 3 x 2+2 @ 135, 2+2 @ 155, 2 x 1+1 @ 165
Minute rep challenge Jump Ropes (163) , Sandbag Thrusters (45)
