Roar!!!!!

WOD 6/23: catalyst wod

• full squat clean & push jerk 145lbs x 3 reps x 1 set
• full squat snatch 95lbs x 3 reps x 1 set
• clean deadlift 275lbs x 2 reps x 3 sets
• back squat 315lbs x 5 reps x 1 set

oh yea. the back squat was sick and wasn't nearly as difficult as i expected.
liz hit a deadlift PR of 165lbs!!! sick! and she back squatted 120lbs x 5 reps. whoo!

WOD 6/26: catalyst wod

• snatch balance 115lbs x 1 rep x 1 set - PR!!!!!
• push jerk 140lbs x 3 reps x 3 sets
• muscle snatch 100lbs x 6 reps x 1 set
• mid-hang snatch 85lbs x 3 reps x 2 sets; 95lbs x 2 reps x 2 sets

hit a PR on the snatch balance - so stoked. i have to work on the depth i go on the balance - but other than that it was pretty stable.
liz hit another PR as well - snatch balance 65lbs!

we are also switching to a "Lion Diet" as we think we are fast oxidizers - 65% protein/20% fat/15% carbs. we are eyeballing of course but day 2 on this "diet" with all this protein - i had a dream about f'ing someone up - and then i said "WHAT!" to a group of people in the dream and they were all scared. thank you red meat ;)

Eat clean - Lift hard

WOD 6/19: catalyst wod

• full squat snatch 100lbs x 3 reps x 1 set
• full squat clean & push jerk 135lbs x 3 reps x 1 set
• snatch pull 215lbs x 2 reps x 3 sets
• front squat 225lbs x 5 reps x 1 set

the 5 rep front squat was sick. haven't trained that high reps in a while so it really kicked ars.

WOD 6/21: catalyst wod

• push jerk 200lbs x 1 rep x 1 set - PR!!!!!!
• push jerk 170lbs x 1 rep x 1 set; 155lbs x 1 rep x 2 sets
• push press 145lbs x 3 reps x 3 sets
• muscle snatch 135lbs x 1 rep x 1 set - PR!!!!!!

hell yea!!! hit two PR's in one session!! finally hit the magic 200lbs in the overhead jerk!!!!!

now that is what i call a great workout! getting stronger and losing body fat at the same time - whoo!!!!! *food is medicine*!

liz also PR'd the push jerk (105lbs!) and PR'd the muscle snatch (80lbs)!!!!!

Jumpy jumper jump jump

WOD 6/12: catalyst wod

• mid-hang muscle snatch 95lbs x 3 reps x 3 sets
• snatch balance + 2 overhead squats 105lbs x 3 sets

good explosive workout. finished up with a ton of plyo.

WOD 6/14: catalyst wod

• power snatch 105lbs x 3 reps x 1 set
• power clean & push jerk 135lbs x 3 reps x 1 set
• clean pull 225lbs x 3 reps x 2 sets
• back squat 300lbs x 2 reps x 3 sets

uhm yea that kicked my ars. liz clean pulled 135lbs with ease!!!

WOD 6/16: catalyst wod

• push jerk 155lbs x 3 reps x 3 sets
• push press 145lbs x 4 reps x 1 set; 135lbs x 4 reps x 3 sets
• jumping squat 185lbs x 3 reps x 1 set; 225lbs x 3 reps x 1 set; 275lbs x 3 reps x 1 set

wow the jumping squat is an amazing exercise. that threw the testosterone into another dimension. *must* do these again! and they directly tie into plyo. whoo!

Her-story in the making!

WOD 6/9: catalyst wod

• snatch pull 205lbs x 3 reps x 3 sets
• front squat 225lbs x 2 reps x 4 sets
• straight-legged deadlift 185lbs x 3 reps x 5 sets

was happy with the snatch pull - had tons of energy in general. maybe it's the neti pot?

liz straight-legged deadlifted 135lbs!!!!! easily for 3 reps x 5 sets! first time she has ever put a 45lbs plate on each side! this was history in the making!

Behind the...what?

WOD 6/7: catalyst wod

• push jerk 155lbs x 2 reps x 2 sets; 165lbs x 2 reps x 2 sets
• jerk dip squat 175lbs x 3 reps x 1 set; 185lbs x 3 reps x 1 set; 195lbs x 3 reps x 1 set
• snatch push press 95lbs x 5 reps x 1 set; 105lbs x 5 reps x 1 set; 115lbs x 5 reps x 2 sets

different format today - totally dug the snatch push press from behind the neck. a weakness i truly need to address.

i am gorilla

WOD 6/2: catalyst wod

• muscle snatch 125lbs x 1 rep x 1 set - ties pr!
• snatch balance 110lbs x 1 rep x 1 set - ties pr!

felt good to tie two pr's. wanted to stay there tho - plenty of days to break it.

WOD 6/4: catalyst wod

• back squat 285lbs x 3 reps x 3 sets
• clean pull 235lbs x 3 reps x 3 sets

great workout again. continuing to cut down the catalyst and adding more plyo.

Rack this, you @#$$%ers....

WOD 5/29: catalyst wod

• hang muscle snatch 95lbs x 3 reps x 3 sets
• thruster 135lbs x 3 reps x 1 set

finished off with some plyo. couldn't do the normal catalyst due to too many stup...er...people. yea......

WOD 5/31: catalyst wod

• clean & jerk 135lbs x 1 rep x 3 sets
• snatch pull 195lbs x 3 reps x 3 sets
• stiff-legged deadlift 135lbs x 3 reps x 3 sets

today i cut the catalyst down and supplemented with plyo. we may start doing this combo, as we find that we occupy the rack for too long.