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CATALYST ATHLETICS TRAINING PROGRAM


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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday December 18 2007
Comments (17)

  • Tall clean + clean – light weight x 5 sets

3 rounds for time of:
500 m row
10 DB power clean + push jerk – 20% BW

Post numbers and questions to comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday December 17 2007
Comments (22)

  • Front squat – 75% x 3 x 5
  • Clean pull – work up to 100% x 2
  • Push press – 5 x 3 – same weight as last Monday
  • Pull-ups – 3 x near max reps
  • Turkish Get-up sit-ups – 25% BW x 10 x 3

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday December 16 2007
Comments (3)

Rest Day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Saturday December 15 2007
Comments (12)

  • Snatch – 90% x 1
  • Clean & Jerk – 90% x 1
  • Back squat – 90% x 1
  • GHD sit-ups + russian twist – 10(1 + 2) x 3 sets

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Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Friday December 14 2007
Comments (19)

  • Overhead squat – up to heavy single, drop 20% for 2 x 2
  • High hang clean + hang power clean – med-heavy x 5 sets
  • Chin-ups – 3 x max
4 rounds for time:
5 box jumps - waist height
200 m row
25 sit-ups

Post numbers and questions to comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Thursday December 13 2007
Comments (8)

Rest Day
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Wednesday December 12 2007
Comments (22)

  • Front squat – 83% x 3 x 5
  • Clean pull – 103% x 3, 105% x 2, 108% x 1
  • Rack jerk behind neck – work up to heavy single

3 rounds for time of:
10 Turkish Get-ups - 30% BW
10 sand bag power clean + push press - 40% BW
100 m sprint

Post numbers and questions to comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Tuesday December 11 2007
Comments (28)

  • Muscle snatch – up to heavy single
  • 2-position snatch – floor, hang – 65% x 5 sets

3 rounds for time of:
5 box jumps - waist height
10 ball slams - 10% BW
10 1-arm DB hang power snatch - 20% BW

Post numbers and questions to comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Monday December 10 2007
Comments (19)

  • Back squat – 85% x 3 x 5
  • Snatch deadlift – work up to 115% x 3
  • Push press – 5 x 3 – heavier than last week
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • Windmills – 25% BW x 8 x 3

Post numbers and questions to comments.
Olympic weightlifting, strength and conditioning, fitness Workouts - Latest Workouts - Catalyst Athletics
Sunday December 9 2007
Comments (8)

Rest Day
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