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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
3 sets; no rest:
20 push-ups
15 DB row/arm



Friday November 7 2014

Rest Day




Thursday November 6 2014

  • Power Snatch - 70% x 3 x 5
  • Snatch High-Pull - 70% (of sn) x 3 x 5
  • Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5
WIthout rest:
500 m row
5 pull-ups
400 m row
10 pull-ups
300 m row
15 pull-ups
200 m row
20 pull-ups



Wednesday November 5 2014

  • 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets
  • Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2
  • Front Squat - 70% x 3 x 5
  • Good Morning - 3x5




Tuesday November 4 2014

  • Power Clean - 70% x 3 x 5
  • Power Jerk - 60% (of split jerk) x 3 x 5
  • Overhead Squat - 70% x 3 x 5
5 sets; no rest:
5 1-arm KB swing/arm
5 KB snatch
5 1-arm KB overhead squat/arm



Monday November 3 2014

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets
  • Snatch Pull - 90% (of sn) x 3 x 2, 95% x 3 x 2
  • Back Squat - 70% x 5 x 5
  • Push Press - 70% x 5 x 5
For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

Week 1 of 8



Sunday November 2 2014

Rest Day




Saturday November 1 2014

  • Snatch - Max
  • Clean & Jerk - Max
  • Front Squat - Max




Friday October 31 2014

Rest Day




Thursday October 30 2014

  • Power Snatch - 60%x1x5
  • Power Clean + Power Jerk - 60% x (1+1) x 5
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side



Wednesday October 29 2014

  • Snatch - 70%x1, 75%x1, 80%x1x3
  • Power Clean + Jerk - 70%x1, 75%x1, 80%x1
  • Front Squat - 70%x2, 75%x2, 80%x1, 85%x1




Tuesday October 28 2014

  • Power Snatch - 70%x1x5
  • Power Clean + Power Jerk - 70% x (1+1) x 5
3 Sets:
10 Back Extension
10 Sit Ups
10 Glute Bridges




Monday October 27 2014

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1
  • Back Squat - 70%x2, 75%x2, 80%x2, 85%x2
Week 12 of 12



Sunday October 26 2014

Rest Day




Saturday October 25 2014

  • Snatch - HS; 85%x2x3 OTM (% of HS)
  • Clean & Jerk - HS; 85% x (2+1) x 3 OTM (% of HS)
  • Front Squat - HS; 90%x2x3 (% of HS)




Friday October 24 2014

Rest Day




Thursday October 23 2014

  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
  • Power Snatch - 75%x1x10 OTM
3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges



Wednesday October 22 2014

  • Clean & Jerk - HS; 85% x (2+1) x 3 OTM (% of HS)
  • Snatch - HS; 85%x1x3 OTM (% of HS)
  • Pause Back Squat - HS; 85%x2x3 (% of HS)




Tuesday October 21 2014

  • Power Snatch - 75%x1x10 OTM
  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
3 Sets:
10 Back Extension
10 Sit Ups
10 Clam Shells /side



Monday October 20 2014

  • Snatch - HS; 85%x2x3 OTM (% of HS)
  • Clean & Jerk - HS; 85% x (2+1) x 3 OTM (% of HS)
  • Back Squat - HS; 85%x2x3 (% of HS)
Week 11 of 12



Sunday October 19 2014

Rest Day




Saturday October 18 2014

  • Snatch - HS; 85%x1x3 OTM (% of HS)
  • Clean & Jerk - HS; 85% x (1+1) x 3 OTM (% of HS)
  • Front Squat - HS; 85%x2x3 (% of HS)




Friday October 17 2014

Rest Day




Thursday October 16 2014

  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
  • Power Snatch - 75%x1x10 OTM
3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges



Wednesday October 15 2014

  • Clean & Jerk - HS; 80% x (2+1) x 3 OTM (% of HS)
  • Snatch - HS; 80%x2x3 OTM (% of HS)
  • Pause Back Squat - HS; 80%x2x3 (% of HS)




Tuesday October 14 2014

  • Power Snatch - 75%x1x10 OTM
  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
3 Sets:
10 Back Extension
10 Sit Ups
10 X-Band Walks /side



Monday October 13 2014

  • Snatch - HS; 80%x1x3 OTM (% of HS)
  • Clean & Jerk - HS; 80% x (1+1) x 3 OTM (% of HS)
  • Back Squat - HS; 80%x2x3 (% of HS)
Week 10 of 12



Sunday October 12 2014

Rest Day




Saturday October 11 2014

  • Snatch - HS; 80%x1x3 OTM (% of HS)
  • Clean & Jerk - HS; 80%x1x3 OTM (% of HS)
  • Front Squat - HS; 80%x2x2 (% of HS)