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 01-18-2009, 06:38 PM   #61
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 1/17/2009

light oly w/u

power snatch to OHS

to 115 x 2 reps

Deadlift

about 30s between each 1, 2, 4, 6

185, 225, 275, 285 (+ vest and 8 reps instead of 6 on the last round)

Cool down with a few hspu, rope pu, and mb sit-ups
Cosmo Mazza is offline   Reply With Quote
Old 01-19-2009, 11:54 AM   #62
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 1/19/2009

oly w/u

hang power clean and jerk doubles to 135 then singles to 185.

Then power clean and jerk singles to 205.

Failed just short of the jerk on 215 then failed on the clean next time.
Cosmo Mazza is offline   Reply With Quote
Old 01-23-2009, 12:56 PM   #63
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 1-23-2009

Deadlifts

1, 2, 3, 4, 5 @ 320

6 @ 340

90 # pull-ups and dips

2 sets each x 5 reps pull-ups and 6 reps dips
Cosmo Mazza is offline   Reply With Quote
Old 01-24-2009, 01:02 PM   #64
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 1/24/2009

Metcon

4 rounds:

25 wall ball
7 sandbag clean and press

9:55

ab work to cool down
Cosmo Mazza is offline   Reply With Quote
Old 01-26-2009, 04:14 PM   #65
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 1/26/2009

General w/u and overhead press to 135 x 3

Incline DB press
started @ 90 x 5 reps
up to 105 x 4 (115 x 1 and a horrible second)

DB Bent over rows
Started @ 100
Up to 110 x 3

Face Crushers with rope pulley
Up to 105 x 6
Cosmo Mazza is offline   Reply With Quote
Old 01-29-2009, 06:48 PM   #66
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 1/28 and 1/29 2009

Squats

Dynamic Effort: 205 5 x 2 reps
Jump Squats: 185 5 x 2 reps
Stationary Lunge: 5 a side (95, 135, 185 barely)
Drop Set: 225 - 205 - 185 x 5 each
Drop Set: 195 x 10, 175 x 10, 155 x 8, 145 x 10, 135 x 10
Cosmo Mazza is offline   Reply With Quote
Old 01-29-2009, 06:49 PM   #67
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 1/29

Active Recovery

7 x 2 minute heavy bag rounds, 1 minute between.
Cosmo Mazza is offline   Reply With Quote
Old 01-31-2009, 05:55 PM   #68
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 1/30/2009

Overhead Work

Seated (vickus?) log press
100 # log
log x 3
log + 20 x 3
log + 40 fail
log + 30 ~2
log + 25 ~2

Standing Axle Press
(additional weight only, not including bar)
95 warm-up
100 x 5
100 x 5

Axle Push Press
115 x 5
130 x 5

Axle Rows
overhand grip 50 x 10
underhand grip 50 x 10

Plate press
(compression of 3 10 # plates)
warm up with 2 plates first
3 x 10 reps
Cosmo Mazza is offline   Reply With Quote
Old 02-02-2009, 10:56 AM   #69
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 2/2

w/u

Deadlift w/ blue bands

worked up to 175 for 3 triples, then no bands and

singles up to 385 (twice)

Stone Reps (155 #)

3, 5, 7 and then 13 in 30 seconds
Cosmo Mazza is offline   Reply With Quote
Old 02-04-2009, 01:00 PM   #70
Cosmo Mazza
Member
 
Join Date: Jun 2008
Posts: 73
Default 2/24/2009

w/u

Rack Bench Press

365 w 5 risers
385 w 4 risers
395 w 3 risers
435 w 2 risers

Weighted Parallel Grip Chins

70 x 5 (warm-up)
90 x 4
115 x 2
Cosmo Mazza 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 12:49 AM.

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