CSC-D5

Snatch - heavy single
195#

Clean & Jerk - heavy single
245#

Back Squat - heavy single
325#

CSC-D4

(Taken from 19 June 2014)

Jerk single heavy
245#

Then
2 x 3 @80%
200#

Power clean
2 x 5 @70%
185#

CSC-D3

30 strict pull ups

30 dips

Front squat
3 x 10 @70%
@187#

Clean pull
5 x 3 @90%
@240#

Clean dead lift
5 x 3 @100%
@275#

Snatch push press
5 x 5 @70%
@145#

Ghost (from mainsite)
=434
Row = 19/19/17/17/25/15
Burpees = 12//12/10/10/10/10
D/U = 33/48/55/44/41/47

CSC-D2 18 June 2014

Muscle snatch
3 x 4 @70%
@101#

Power snatch
2 x 5 @70%
@110#

Snatch Balance
3 x 5 @65%
@175#

Catalyst squat emphasis cycle (CSC-D1)

17 June 2014

Day 1
Back squat
3 x 10 @75%
=250#

Snatch pull
5 x 3 @90%
=195#

Snatch dead lift
5 x 3 @100%
=215#

Push press. 
5 x 5 @70%
=145#

13 June 2014

16 min AMRAP
50 cal row
20 pull ups
40 back squats @135
20 pull ups
30 front squats @115
20 pull ups
20 overhead squats @95
20 pull ups
= 16 ohs

12 June 2014

Find 1rm snatch
215#

Find 1rm clean and Jerk
245#

10 June 2014

15 min 20 find a heavy single back squat
=335#
Then
3 x 2 @85% (285#)

9 June 2014

Snatch grip dead lift
3 x 185
3 x 205
3 x 225
3 x 245

Power snatch double
135
155
165#

Clean complex
5 x 1 @60% (160#)
Power clean
+
Full clean
+
Jerk

Box jerks
135 x1x1x1
185 x1x1x1
205 x1x1x1
215 x1x1x1
225 x1x1x1
235 x1x1x1
245 x1x1x1
255 x1x1x1
265 x1x1x1

8 June 2014

Snatch balance
135
155
185
205
225 fail
225
245 fail

100s
Pull ups
Kbs @53
Double unders
Ohs @ 95#
= 31:02

6 June 14

12 min EMOTM
Power clean and her @75%
= 12 min @200#

Goblet squats
3 x 10 @ 70#

4 rounds
10 db thrusters @40#
10 toes to bar
= 6:35

5 June 2014

Close grip bench
165 x 5 + 1 min plank
185 x 5 + 1 min plank
208 x 5 + 1 min plank
215 x 5 + 1 min plank
225 x 5 + 1 min plank

Filthy 50 = DNF

Wednesday June 4th.

Rest day

Tuesday June 2nd OLY Template Day 17

Snatch
15mi'n to find a heavy single
= 185 #

Then
6 x 1 @ 75% -- - 1 Minute Rest in between
6 @ 14O#

WOD
30-20-10+200m Run
walking lunges @ 4o#
sit-ups
Dips
= 16:30

Monday - OLY Template Day 16

Super Set A+B

A. weighted pull - up
5-4-3-2-1
5 x25#
4 X30#
3 X35#
2 X 40#
1 X45#

B. DB Strict Press
ME-ME- ME- ME-ME - ME
40# X 15
45# × 13
5o# X 12
55# x 8
6O# x 6
65# X 3

WOD
20 Burpee Buy-In
then
3Rounds of
10 Box Jumps @ 24"
4 Wall Walks
10 KB swings @ 7o#
Then
20 Burpee Cash-out

Finisher
5 C&J @ 135
REST 30 seconds
5 C&J
REST 1-minute
5 C&J @155#
REST 30 Seconds
5 c&J
REST 1-minute
5 c&J @ 175 #
REST 30 seconds
5 C&J

Sunday June 2nd OLY Template day 15

Find 5RM Dead lift
= 235 #

Karen
150 Wall Balls
= 8:42