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Sunday December 7 2014

Rest Day



Saturday December 6 2014

  • Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, heavy single
  • Back Squat - 75% x 3, 80% x 3 x 4
  • SLDL - 3x5




Friday December 5 2014

Rest Day




Thursday December 4 2014

  • Power Snatch - 70%x2, 75%x2, 80%x1x4
  • Power Clean + Power Jerk - 75%x2(1+1) x 5
  • Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1




Wednesday December 3 2014

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
  • Clean Pull - 100% (of cln) x 3 x 4
  • Front Squat - 70%x2m 75%x2, 80%x2x3
  • SLDL - 3x5




Tuesday December 2 2014

  • Power Snatch - 70%x3, 75%x3, 80%x2x4
  • Power Clean + Power Jerk - 75%x1+1 x 5
  • Overhead Squat - 80% x 2 x 5




Monday December 1 2014

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2x4
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 70%x3, 75%x3x4
  • Push Press - 70%x5, 75%x5, 80%x3x3
Like in previous weeks, take up the weight in the last sets if you're feeling good. Don't push to max.

Week 5 of 8



Sunday November 30 2014

Rest Day




Saturday November 29 2014

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
  • Back Squat - 75% x 2 x 4




Friday November 28 2014

Rest Day




Thursday November 27 2014

  • Power Snatch - 70% x 2 x 5
  • Snatch Push Press + Overhead Squat - 70% x 3+1 x 4
  • Press - 3 x 5




Wednesday November 26 2014

  • Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
  • Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
  • Front Squat - 70% x 2 x 5




Tuesday November 25 2014

  • Power Clean - 70% x 2 x 5
  • Power Jerk - 60% (of split jerk) x 2 x 5
  • Push Press - 70% x 3 x 3




Monday November 24 2014

  • Snatch - 60%x2, 65%x2x2, 70%x2x3
  • Snatch Pull - 90% (of sn) x 2 x 2, 95% x 2 x 2
  • Back Squat - 70% x 3 x 5
This is a recovery week. You'll probably feel beat up until the end of the week. Next week we start pushing again.

Week 4 of 8



Sunday November 23 2014

Rest Day




Saturday November 22 2014

  • Snatch - 60%x2, 70%x2, 80%x1, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
  • Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
  • SLDL - 3x5




Friday November 21 2014

Rest Day



Thursday November 20 2014

  • Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
  • Snatch High-Pull - 75% (of sn) x 3 x 3, 80% x 3 x 2
  • Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1




Wednesday November 19 2014

  • 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max
  • Clean Pull - 100% (of cln) x 3 x 4
  • Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
  • Good Morning - 3x5




Tuesday November 18 2014

  • Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
  • Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
  • Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM




Monday November 17 2014

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
  • Push Press - 70% x 5, 75% x 5, 5RM
Week 3 of 8



Sunday November 16 2014

Rest Day




Saturday November 15 2014

  • Snatch - 60%x2, 70%x2, 80%x2, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
  • Back Squat - 80% x 3 x 5
  • SLDL - 3x5




Friday November 14 2014

Rest Day




Thursday November 13 2014

  • Power Snatch - 75% x 3 x 5
  • Snatch High-Pull - 75% (of sn) x 3 x 5
  • Snatch Push Press + Overhead Squat - 75% (of sn or ohs) x 5+1 x 5




Wednesday November 12 2014

  • 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75% x 3 sets
  • Clean Pull - 95% (of cln) x 3 x 2, 100% x 3 x 2
  • Front Squat - 75% x 3 x 5
  • Good Morning - 3x5




Tuesday November 11 2014

  • Power Clean - 75% x 3 x 5
  • Power Jerk - 65% (of split jerk) x 3 x 5
  • Overhead Squat - 75% x 3 x 5




Monday November 10 2014

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75% x 3 sets
  • Snatch Pull - 95% (of sn) x 3 x 2, 100% x 3 x 2
  • Back Squat - 75% x 5 x 5
  • Push Press - 75% x 5 x 5
For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

Week 2 of 8



Sunday November 9 2014

Rest Day




Saturday November 8 2014

  • Snatch - 60%x2, 70%x2, 80%x2, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
  • Back Squat - 75% x 3 x 5
  • SLDL - 3x5