On The Minute

First day of a new lifting program. I’m going with Catalyst Athletic’s On The Minute Cycle, which I got out of the weightlifting bible. Out in the garage at 10am. Not wearing the knee sleeves today for a change.


  • 5×45#
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 15:00 EMOM
    • 5x1x155
    • 5x1x165
    • 5x1x175

Felt good to be able to hit full lifts from the floor after the Vaughn program and all of it’s tempo/pause work. Tried to work on receiving the bar where it was and not putting more into the bar than I needed to. Haven’t recorded lifts in awhile, but had the GoPro on the ground which produced a shitty angle…

Need to keep an eye on that jumping back. Don’t want it to be too excessive.

Snatch Pull

  • 3x3x185#

Pulls have always felt awkward to me, but for some reason they felt normal today. Wore straps. Tried to focus on leg drive and staying on my heels as long as I could.

Snatch Deadlift

3 Segment Snatch Deadlift (knee) + 1 Floating Snatch Deadlift

  • 3 Sets @ 175#

Wore straps for these too, but easy compared to the heavier loads used in the last program, which often included more pauses or tempo.

Back Squat

E2M – 12:00

  • 5×155#
  • 5×205
  • 5×235
  • 3x5x265

I forgot I was supposed to be doing a tempo descent, so didn’t start until the 3 working sets. It was a 5 second eccentric on rep 1. I was going to go beltless, but suspected the tempo would not be fun. I was right, so I’m glad I strapped it on for the working sets.

The OTM work really sets the tone for the entire session. I was finished with all of the lifts in under an hour, which never happened in the Vaughn program. It also helps a lot that each lift leads into the next one so you don’t need to warm-up different movements.


  • 5 Sets
    • 8 Weighted GHD Sit-ups (30#)
  • 4 Sets
    • 15 Lying Leg Raise

I’m going to try to stick with their recommended ab work with each session and can easily use my GHD as part of it. All sets of one movement were completed before going to the next movement.

I am however going to cut back and just try to get in 3 lifting days per week so I can hit a few more metcons here and there. My body doesn’t respond very well to lifting 4-5 days a week.

Walked 18 holes after lunch and will hit a 21 minute ROMWOD tonight.