CA WOD - 10Nov08

Back Squat (High bar) 260 x 3 x 5
Clean Deadlift - 275 x 3 x 3
Shoulder Press - 145 x 5 x 3 (PR!)
Ring Dips - 19, 10, 9

CA WOD - 8Nov08

Snatch - 165 (Tie PR)
Clean & Jerk - 215 (PR for both!)
Back Squat (High Bar) - 295

CA WOD - 7Nov08

Snatch Balance - 165 (Tie PR), 185 (Fail)
Tall snatch - find a challenging but fast weight (105-lbs) x 2 x 5 sets

CA WOD - 5Nov08

Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 {195/205/225} {195/215/225} {205/215/225}
Snatch pull - 165 x 3 x 3
Rack jerk - 235 (PR!!!) ; 195 x 1 x 2

3 rounds for time of:
20 kipping pull-ups
7 box jumps

Pullups in the first 2 rounds were chest to bar, last round was chin over bar.

Time: 3:35

CA WOD - 4Nov08

• Muscle snatch - 145
• 3-position snatch (floor, knee, mid-thigh) - 110 x 3 sets
• 3-position clean & jerk (floor, knee, mid-thigh) - 135 x 3 sets

CA WOD - 3Nov08

Back Squat (High bar) 255 x 3 x 5
Snatch Deadlift - 185 x 3 x 3
Shoulder Press - 140 x 5 x 5 (PR!)
Ring Dips - 18, 11, 7

First day back to full volume training. Sleep cycle has been way off during the last week for some reason, didn't feel really strong when I started out, but felt better as I got warm. Knee felt 100% today.

Olympic Lifting - 1Nov08

Muscle Snatch - Snatch Balance - Overhead Squat x 2 Complex - Worked up to 135
Push Jerk - Worked up to 225 (Tie PR). Failed at 235.

Starting Monday, I'll be back doing the Catalyst Athletics WODs from where I left off. The knee is feeling more or less back to normal so time to get serious again.

Olympic Lifting - 30Oct08

Warm-up:
3:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

WOD:
Muscle Snatch - 145 x 1
Snatch - 165 x 1 (15-lbs PR!!!)
Clean & Jerk - 185 x 1

Today was my first day back to the full lifts since I tweaked my knee. It felt solid today, no issues. I'm not sure where the snatch PR came from, I had intended to go to 145 and stop but it came up easy. So I threw on 155 (PR) and it went up easy too. I decided to try 165 and stuck it on my first attempt. It felt solid, and I might've had another 5-lbs in me, but I didn't want to push my luck. 15-lbs is more than enough for one day! Mad props to Catalyst Athletics for giving me the tools (for free!!!) to improve my lifts!

Warm-up:
4:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

Workout:
Box Jump - Maxed out at 45" (PR by default)
Shoulder Press - 135 x 5 x 5 (PR!)
Ring Dips - 15, 10, 7 (No kip, 3-min rest)
Deadlift - 335 x 5 x 1

Rehab - 28Oct08

Warm-up:
4:00 minutes - Rowing
DROM and Static Stretches
Air Squats
OHS w/ Broomstick

Workout:
OHS - 165 x 5 x 3
Back Squat - 275 x 2 x 1; 255 x 3 x 2

Rehab - 26Oct08

Warm-up:
4:00 Rowing
DROM and Static stretching
OHS w/ Broomstick

WOD:
Muscle Snatch - worked up to 150 x 1
Power Snatch - 145 x 1 x 3
Power Clean & Jerk - 170 x 1 x 3

Rehab - 25Oct08

Warm-up:
4:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

Workout:
Shoulder Press - 130 x 5 x 5
Deadlift - 315 x 5 x 1

Rehab - 24Oct08

Warm-up:
4:00 minutes - Rowing
DROM and Static Stretches
Air Squats
OHS w/ Broomstick

Workout:
OHS - 155 x 5 x 3
Back Squat - 225 x 5 x 3

No issues so far. Just slowly upping the weight until I get back to 100% loading again.

Also jogged a very easy 800m on the track in the evening. Knee was a little tender, but felt good overall.

Rehab - 22Oct08

Warm-up:
3:00 minutes - Rowing
DROM and Static Stretches
Air Squats
OHS w/ broomstick

Workout:
Muscle Snatch (from the floor) - worked up to a heavy single: 145 x 1

Rehab - 21Oct08

Warm-up:
5:00 minutes - very easy rowing
DROM and Static stretches
Air squats
OHS w/ broomstick

Workout:
Shoulder Press - 125 x 5 x 5
Deadlift - Worked up from the broomstick to 225 x 5 x 1

Rehab - 20Oct08

First day getting back into the gym after tweaking my knee last week. It's feeling much better, just tight and tender.

Warm-up:
5:00 minutes, very easy rowing
Dynamic and static stretches
Air squats
Overhead Squats with a broomstick

Workout:
Back Squat - 95 x 5 x 1
OHS - 95 x 5 x 3
Back Squat - 135 x 5 x 2

Knee felt good through the entire range of motion once I got it good and warmed up.

Soccer - 14Oct08

Managed to hyperextend my right knee this evening while playing soccer. I don't think it's anything serious, it actually feels kinda like a jammed finger.

CA WOD - 14Oct08

Muscle snatch - 145 (20-lbs PR!), 155 (with a very slight knee bend)
3-position snatch (floor, knee, mid-thigh) - 100 x 3 sets
3-position clean & jerk (floor, knee, mid-thigh) - 135 x 3 sets

CA WOD - 13Oct08

Back Squat - 235, 245, 255, 255, 255 (Had to find the right weight for High Bar)
Snatch Deadlift - 175 x 3 x 3
Push Press - 165 x 5 x 5

Felt really good today. Ran out of time for the accessory work.

Did some L-Sit and Planche practice when I got home from work.

CA WOD - 11Oct08

Snatch: 150 (5-lbs PR) *Missed 155 because some idiot walked right in front of me as I was staring the second pull. The bar was way high enough, I just lost focus. Grrrrr...

C&J: 210 (Failed on the Jerk), only got one attempt because I was told I couldn't jerk anymore since I dumped the weight (how rude of me :rolleyes). Double Grr...

Front Squat: 275 (20-lbs PR!).

Not a bad day, I'm a little annoyed with the gym - considering that it's full of idiots - but whatcha gonna do?

Here are the halftime stats for the first 8 weeks of the Catalyst Athletics cycle:

Back Squat - 345 x 1 (305 x 3 x 5) *Low bar (Unchanged)
Front Squat - 275 x 1 (Old 255 x 1) +20
Overhead Squat - 205 x 1 (Old 175 x 1) +30
Deadlift - 390 x 1 (365 x 4)
Clean - 210 (Old 200) +10
BTN Jerk - 225 (Old 200) +25
Snatch - 150 (Old 130) +20

I would say that the first 8 weeks have been a success! I've got some things to work on (more solid in the hole on the cleans, upping the weight significantly on the jerk), but all-in-all, I couldn't be more pleased with the results from only 8 weeks (actually, it was only 7 weeks because I took a week off to go on vacation). I'm really excited about getting started with the next 8 weeks!