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Sunday April 27 2014

Rest Day




Saturday April 26 2014

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x1x3
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90%x1x3
  • Back Squat - 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 90%x1
  • Push Press - 75%x5x2, 80%x3x3




Friday April 25 2014

Rest Day




Thursday April 24 2014

  • Front Squat + Jerk - 85% x (1+1) x 5
  • Snatch High-Pull + Hang Snatch - 75% x (1+1) x 5
  • Power Clean - 80% x 2 x 5
3 sets; no rest:
12 DB Push Press
12 Pull Ups



Wednesday April 23 2014

  • Snatch - 80%x2x5
  • High-Hang Clean + Clean - 75% x (1+1) x 5
  • Snatch Deadlift - 110%x3x5
  • Front Squat - 80%x3, 85%x1, 80%x3, 88%x1,  80%x3, 90%x1
  • Muscle Snatch - 5x3




Tuesday April 22 2014

  • Snatch Deadlift + Snatch - 70% x (1+1) x 5
  • Power Clean + Push Jerk - 70% x (1+1) x 5
  • OHS - 90%x1x5
  • Snatch Push Press - 75%x5x2, 80%x3x3
3 sets; no rest:
15 KB Swings
15 V-Ups



Monday April 21 2014

  • Clean & Jerk - 80% x (2+1) x 5
  • High-Hang Snatch + Snatch - 75% x (1+1) x 5
  • Clean Deadlift - 110%x3x3
  • Back Squat - 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1
Week 4 of 12



Sunday April 20 2014

Rest Day




Saturday April 19 2014

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1
  • Back Squat - 80%x3x3




Friday April 18 2014

Rest Day




Thursday April 17 2014

  • Front Squat + Jerk - 70% x (1+1) x 5
  • Snatch High-Pull + Hang Snatch - 70%x2x5
  • Power Snatch - 70%x1x5
3 sets; no rest:
12 DB Thruster
12 KB Swing



Wednesday April 16 2014

  • Snatch - 75%x1x5
  • Clean Deadlift + High-Hang Clean - 70%x1x5
  • Snatch Deadlift - 95%x3x3
  • Front Squat - 75%x3x3




Tuesday April 15 2014

  • Snatch Deadlift + Snatch - 70% x (1+1) x 5
  • Power Clean + Push Jerk - 70% x (1+1) x 5
  • OHS - 70%x1x3
3 sets; no rest:
15 Back Extensions
15 Sit Ups



Monday April 14 2014

  • Clean & Jerk - 75%x1x5
  • Snatch Deadlift + High-Hang Snatch - 70% x (1+1) x 5
  • Clean Deadlift - 95%x3x3
  • Back Squat - 75%x4x3
Week 4 of 12



Sunday April 13 2014

Rest Day




Saturday April 12 2014

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x2x2 (% of HS)
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90% x (2+1) x 2 (% of HS)
  • Back Squat - 83%x4, 88%x1, 83%x4, 91%x1, 83%x4, 93%x1
  • Push Press - 75%x5x5




Friday April 11 2014

Rest Day




Thursday April 10 2014

  • Front Squat + Jerk - (2+1) RM
  • Snatch High-Pull + Hang Snatch - 75% x (1+1) x 5
  • Power Clean - 2RM
  • Jump Squat - 85%x2x5
3 sets; no rest:
10 DB Press
10 DB Bent Row



Wednesday April 9 2014

  • Snatch - 2RM
  • Clean Deadlift + High-Hang Clean + Clean - 75% x (1+1+1) x 5
  • Halting Snatch Deadlift + Finish - 103%x3x5
  • Front Squat - 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 91%x1
  • Muscle Snatch - 5x3 (medium weight)




Tuesday April 8 2014

  • Snatch Deadlift + Snatch - 75% x (2+1) x 5
  • Power Clean + Front Squat + Push Jerk - 3RM
  • OHS - 3RM
  • Snatch Push Press - 75%x5x5
3 sets; no rest:
10 KB Swings
10 Reverse Crunches



Monday April 7 2014

  • Clean + Front Squat + Jerk - 3RM
  • Snatch Deadlift + High-Hang Snatch + Snatch - 75% x (1+1+1) x 5
  • Halting Clean Deadlift (upper thigh) + Finish - 103%x3x5
  • Back Squat - 80%x6, 85%x1,  80%x6, 88%x1, 80%x6, 90%x1
Week 3 of 12



Sunday April 6 2014

Rest Day




Saturday April 5 2014

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 85%x2x3 (% of HS)
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 85% x (2+1) x 3 (% of HS)
  • Back Squat - 81%x4, 86%x1, 81%x4, 89%x1, 81%x4, 91%x1
  • Push Press - 70%x5x2, 75%x5x3




Friday April 4 2014

Rest Day




Thursday April 3 2014

  • Front Squat + Jerk - 80% x (2+1) x 2, 85% x (2+1) x 3
  • Snatch High-Pull + Hang Snatch - 70% x (1+1) x 2, 75% x (1+1) x 3
  • Power Clean - 75%x2x2, 80%x2x3
  • Jump Squat - 80%x3x2, 85%x2x3
3 sets; no rest:
15 DB Push Press
15 DB Bent Row



Wednesday April 2 2014

  • Snatch - 75%x2x2, 80%x2x3
  • Clean Deadlift + High-Hang Clean + Clean - 70% x (1+1+1) x 2, 75% x (1+1+1) x 3
  • Halting Snatch Deadlift + Finish - 100%x3x2, 103%x3x3
  • Front Squat - 78%x3, 83%x1, 78%x3, 86%x1, 78%x3, 89%x1
  • Muscle Snatch - 5x3 (medium weight)




Tuesday April 1 2014

  • Snatch Deadlift + Snatch - 70% x (2+1) x 2, 75% x (2+1) x 3
  • Power Clean + Front Squat + Push Jerk - 80% x (1+1+1) x 2, 85% x (1+1+1) x 3
  • OHS - 80%x2x2, 85%x2x3
  • Snatch Push Press - 70%x5x2, 75%x5x3
3 sets; no rest:
15 KB Swings
15  Sit Ups



Monday March 31 2014

  • Clean + Front Squat + Jerk - 75% x (1+1+1) x 2, 80% x (1+1+1) x 3
  • Snatch Deadlift + High-Hang Snatch + Snatch - 70% x (1+1+1) x 2, 75% x (1+1+1) x 3
  • Halting Clean Deadlift (upper thigh) + Finish - 100%x3x2, 103%x3x3
  • Back Squat - 78%x6, 83%x1,  78%x6, 86%x1, 78%x6, 88%x1
Week 2 of 12



Sunday March 30 2014

Rest Day




Saturday March 29 2014

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 80%x2x3 (% of HS)
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 80% x (2+1) x 3 (% of HS)
  • Back Squat - 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1
  • Push Press - 70%x5x5