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

Reply
 
Thread Tools Display Modes
Old 04-06-2009, 05:36 AM   #1
bernt dahl
New Member
 
Join Date: Oct 2008
Posts: 9
Default Bd 2009

M/43/6'2"/185lbs/new to O-lifting.

Coming off 2 weeks of throat infection so the back-off week seems like a good place to start the PMenu program.



WOD
Power clean + 3 front squat + jerk - 60% (of CJ) x 4 sets

Dont know my CJ but I guess about 145lbs would be max. So I did this with 88lbs

skipping the metcon
bernt dahl is offline   Reply With Quote
Old 04-07-2009, 08:12 AM   #2
bernt dahl
New Member
 
Join Date: Oct 2008
Posts: 9
Default

WU 45#snatches

WOD
Muscle snatch + power snatch + snatch - work to heaviest MS possible in small jumps (aim for 4-6 sets)

66-77-88-99

The snatch was the limiting factor. At 104# I could not get out of the bottom of the snatch but MS was ok.
bernt dahl is offline   Reply With Quote
Old 04-08-2009, 07:21 AM   #3
bernt dahl
New Member
 
Join Date: Oct 2008
Posts: 9
Default

Did 1.5 hrs of BJJ/SW sparring yesterday evening.

WOD
* Back squat - 60% x 5; 70% x 4; 80% x 3; 75% x 3; 85% x 2; 75% x 3; 90% x 1
* Push press - 70% x 5 x 4

Close to max Back Squats make my arms hurt and useless for days so I do Front Squats instead.

Front squat: (100% = 180lbs)
115x5 - 125x4 - 140x3 - 135x3 - 152x2 - 135x3 - 163x1

Push press: (100% = 135)
95x5x4
bernt dahl is offline   Reply With Quote
Old 04-10-2009, 06:28 AM   #4
bernt dahl
New Member
 
Join Date: Oct 2008
Posts: 9
Default

WU 1km jog, joint mobility, 45#CJ

WOD
3-position clean - 60% (of clean) x 4 sets
Push jerk + jerk - 65% x 4 sets

95# for both.

SW sparring 1.5 hrs in the evening.
bernt dahl is offline   Reply With Quote
Old 04-11-2009, 10:05 AM   #5
bernt dahl
New Member
 
Join Date: Oct 2008
Posts: 9
Default

WU 3x10 OHS, 10 broomstick snatch, joint mob

WOD
# Snatch - 70% x 2 x 3 (65#)
# Clean & jerk - 70% x 2 x 3 (100#)
# Front squat - 85% x 2 x 2 (140#)
# 10 (Pull-up + 3 KTE) - 3 sets

The Pull-up + 3 KTE combination was a lot harder than I thought. Specially on the grip. I could only do 6 in a row the first set, and after that it was 4's and 5's.
bernt dahl is offline   Reply With Quote
Old 04-14-2009, 05:03 AM   #6
bernt dahl
New Member
 
Join Date: Oct 2008
Posts: 9
Default

It looks like I started training too early after the throat infection. It came back over the weekend. In addition I have blurred vision and get dizzy and tired from even light activity.
After 1.5 years of 3-1 CF training, broken by 4 months of SS and occasional colds etc., it is more than likely time for a break.
The only breaks I have taken has been either because of sickness or injuries and they have been too short.
So, even if I am going to hate it, I will take a break from all training for at least a week after the fatigue symptoms are gone.
bernt dahl is offline   Reply With Quote
Old 04-25-2009, 09:54 AM   #7
bernt dahl
New Member
 
Join Date: Oct 2008
Posts: 9
Default

18/4-09
I waited almost a week and started again 1 week ago doing the SS snatch test for the first time.
116 reps with a 24kg DB.
Did the reps as a ladder 1-10 and started on the 9 going back down. This is probably not the best way to pace.

19/4-09
1.5hrs sparring.

20/4-09
Snatch 75% (35kg)x1x4
Snatch pull 95%(42.5kg)x3x3
Snatch DL 103% (47.5kg)x3x3
Front squat 78% (64kg)x3x1

21/4-09
Overhead squat - heavy single (52.5kg)PR
Muscle snatch - heavy single 52.5kg PR
Power snatch - 80% x 1 x 4 52.5kg (missed the 80% part)

23/4-09
Clean & jerk - 75% x 1 x 4, 50kg
Clean pull - 95% (of clean) x 3 x 3, 62.5kg
Clean deadlift - 103% (of clean) x 3 x 3, 67.5kg
Front squat - 78% x 3 x 5, 64kg
Hanging leg raise - 3 x 15

1.5hrs sparring

24/4-09
Hang muscle snatch - 75% x 3 x 3, 40kg
Snatch - 60% x 3 x 3, 27.5kg
Clean & jerk - 60% x 2 x 3. 40kg

25/4-09
Snatch - heavy single, 50kg PR, missed at 52.5kg.
Clean & jerk - heavy single, 65kg. Rammed the bar up into the chin twice. Teeth rattling. Got my mouth piece for the last attempt. Need jerk practice.
Front squat - heavy single, 81.5kg PR
Stiff-legged deadlift - 3 x 5 heavy, skipped (forgot)

SS snatch test 128reps with 24kg DB, 10 min.
Tried 16per min, 8 on each arm but went to 14 on the second min, kept this pace for the remaining minutes except the 5th when I chickened out and rested.
bernt dahl is offline   Reply With Quote
Old 04-26-2009, 10:31 AM   #8
bernt dahl
New Member
 
Join Date: Oct 2008
Posts: 9
Default

1hr light
sparring
bernt dahl is offline   Reply With Quote
Old 04-27-2009, 09:26 AM   #9
bernt dahl
New Member
 
Join Date: Oct 2008
Posts: 9
Default

Clean & jerk - 75% x 1 x 3, 50kg
Snatch pull - 97% x 3 x 3, 50kg
Snatch deadlift - 105% x 3 x 3, 52.5kg
Front squat - 81% x 3 x 5, 66kg
Stiff-legged DL - 3 x 4, 50kg

First time for SLDL. My flexibility does not allow very deep ones so I will start easy.


Evening 1.5 hr sparring
bernt dahl is offline   Reply With Quote
Reply


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

vB 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 04:32 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


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

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

Submit Your Question
WEIGHTLIFTING TEAM

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
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator