Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 09-08-2013, 09:26 AM   #1
Hunter Laing
Join Date: Aug 2013
Posts: 108
Default gymnastics and oly

Hey all. I'm starting up this log because I had a scare recently that I would lose my excel file where I log my workouts when my computer crashed. Luckily I was able to retrieve the data, but I'm still gunna log online too as a back up.

Goals right now are a 135# snatch, 185# clean, 10 sec adv tuck front lever, and a 10 sec tuck planche, and a strict, slow muscle up on rings.

I started with the olympic lifts on May 14, 2013, with my max lifts at a 95# power snatch(I was unable to get into an ohs to catch the full lift) and a 125# clean and jerk.

This friday I hit 125# on the snatch and 180# on the clean, and I'm working with 15 sec sets of tuck front levers and band assisted planches. I've been working these gymnastic progressions for 3 weeks so far, and I've been following the outlaw way to some degree for my oly lifting, a couple weeks behind, since the start of the hatch squat cycle. Before that I used the Catalyst Starter Program.

Sun 9-8-13

am - SASa1


A1. wall assisted tuck half press HS - 5 x 3
A2. tuck front lever hold - 5 x 15 sec

Press HSs felt good, focusing on getting as much of my low back off the wall at the bottom of the rep while still maintaining good control. The tuck front lever holds also felt strong. I have been focusing on keeping my scaps depressed during the movement by trying to make my neck as long as possible, and today working on this turned some of the sets into almost a flat tuck position, so my 10 sec adv tuck front lever shouldn't be far off.

B1. band assisted tuck planche - blue x 5 x 15 sec
B2. knees to elbows - 5 x 10

The band assisted tuck planches felt strong today, staying focused on strong protraction, and keeping the neck long to help with depression. My hips have been getting a little high in these so it might be time to use a lighter band. Knees to elbows were kinda shit today, as by the ends of the sets I was pulling too much with my arms and back and ending in almost a front lever position, which isn't my goal with this movement.

C1. YTWLs - 5s x 1 x 5, 3s x 2 x 5

First time trying these. They were fun, got a nice burn in my upper back. Will keep these in the mix on straight arm days.

e.pm - SASb1


A1. rto support - 5 x 15 sec
A2. arch scap pulls - 5 x 7

Ring supports are finally getting easier with the rings turned out, focusing hard on having elbows completely extended on these. Bumped the reps up from 6 to 7 on the arch scap pulls, but I need to remember to keep my neck long and really force my head backwards.

B1. low straddle L - 5 x 15 sec
B2. german hang with pull out - 5 x 15 sec

I need a better place to do my low straddle L's so I can work on getting my hands facing forward instead of sideways, but other than that these felt fine, just need more compression flexibility. The german hangs felt good too, I'm finally started to feel my shoulders loosen up on these.

I was gunna do false grip hangs and some wall handstand holds but the workout was cut short by some family drama.
Hunter Laing is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 07:17 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator