F is For…

Out in the garage by 9:30 for the first day of Catalyst OTM “week” 2. Warmed up with Crossover Symmetry Activation. Wore knee sleeves since my knees were bugging me yesterday during and after class.


  • 5×45#
  • 3×95
  • 2×115
  • 2×135
  • 1×145
  • 1×155
  • EMOM
    • 5x1x162.5
    • 5x1x172.5
    • 5x1x182.5
  • Heavy Single
    • 190 F
    • 190 F
    • 190 F

Today “F” is for fuck! Felt good during the EMOM with no misses. Was only allowing myself three misses with the heavy single. First try was forward, gave it too much and the bar was going to go behind me on the 2nd rep, and third rep was forward again.

Used straps for the pulls and deads.

Snatch Pull

  • 3×185#
  • 2x3x200

Snatch Deadlift

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

  • 175#
  • 2 Sets @ 185

Back Squat

5 second eccentric on the 1st rep of each set.

  • 3×185#
  • 3×225
  • 5×265
  • 2x5x285

I was worried going in to these after the front squats doubles yesterday and how rough these felt last week with every set at 265. I decided to take fewer warm-up sets, made sure to get the tempo rep even on the warm-ups, and took about 4 minutes of rest between my working sets. Surprisingly these felt much easier than last week. Needed that win after feeling shitty about the heavy snatch single zero. Trust the program! I did wear the belt for my 3 working sets.

I will do the abs tomorrow, but should be able to get in a 22 minute ROMWOD tonight.