Catalyst Athletics Daily Training

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Sunday August 3 2014

Rest Day




Saturday August 2 2014

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single




Friday August 1 2014

Rest Day




Thursday July 31 2014

  • Snatch - 60%x1x5
  • Clean & Jerk - 60%x1x5
3 sets; no rest:
10 KB Swings
10 Reverse Crunches



Wednesday July 30 2014

  • Snatch - 70%x1, 75%x1, 80%x1x3
  • Clean & Jerk - 70%x1, 75%x1, 80%x1
  • Snatch Pull - 90%x2x3
  • Front Squat - 75%x2, 80%x1, 85%x1




Tuesday July 29 2014

  • Snatch - 70%x1x3
  • Power Clean & Jerk - 70%x1x3
3 sets; no rest:
10 Back Extensions
10 Sit Ups



Monday July 28 2014

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1x3
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1
  • Clean Pull - 95%x2x3
  • Back Squat - 75%x3, 80%x2, 85%x2x2
Week 7 of 7



Sunday July 27 2014

Rest Day




Saturday July 26 2014

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single




Friday July 25 2014

Rest Day




Thursday July 24 2014

  • Jerk - 75%x2, 80%x2x2
  • Power Clean - 75%x1x5
  • SLDL - 3x5
3 sets; no rest:
12 Back Extensions
12 Sit Ups



Wednesday July 23 2014

  • Front Squat - 82%x2x4
  • Clean Pull - 100%x2x2
  • Clean Deadlift - 110%x2x2
  • Snatch Push Press - 83%x4x4




Tuesday July 22 2014

  • Muscle Snatch - 80%x2x2
  • Power Snatch - 75%x1x5
  • Snatch Balance - 80%x2x2
3 sets; no rest:
10 KB Swings
15 Reverse Crunches



Monday July 21 2014

  • Back Squat - 88%x2x6
  • Snatch Pull - 100%x2x3
  • Snatch Deadlift - 110%x2x2
  • Push Press - 83%x4x4
Week 6 of 7



Sunday July 20 2014

Rest Day




Saturday July 19 2014

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single




Friday July 18 2014

Rest Day




Thursday July 17 2014

  • Jerk - HS
  • Power Clean - 75%x2, 78%x2, 80%x1x3
  • SLDL - 3x5
3 sets; no rest:
12 KB Swings
12 KB Side Bends (per side)



Wednesday July 16 2014

  • Front Squat - 80%x2x6
  • Clean Pull - 100%x3x3
  • Clean Deadlift - 110%x3x3
  • Snatch Push Press - 80%x5x4




Tuesday July 15 2014

  • Muscle Snatch - 75%x3x3
  • Power Snatch - 75%x2x2, 80%x1x3
  • Snatch Balance - 80%x2, 85%x1, 90%x1
3 sets; no rest:
10 Back Extensions
15 Russian Twists



Monday July 14 2014

  • Back Squat - 86%x2x8
  • Snatch Pull - 100%x3x3
  • Snatch Deadlift - 110%x3x3
  • Push Press - 80%x5x4
Week 5 of 7



Sunday July 13 2014

Rest Day




Saturday July 12 2014

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front Squat - heavy single




Friday July 11 2014

Rest Day




Thursday July 10 2014

  • Jerk - 75%x2, 80%x1x3
  • Power Clean - 75%x2x2, 78%x1x3
  • SLDL - 3x5
3 sets; no rest:
15 KB Swings
15 Sit Ups



Wednesday July 9 2014

  • Front Squat - 78%x3x8
  • Clean Pull - 98%x3x3
  • Clean Deadlift - 108%x3x3
  • Snatch Push Press - 78%x5x5




Tuesday July 8 2014

  • Muscle Snatch - HS
  • Power Snatch - 75%x2x2, 78%x1x3
  • OHS - heavy single; 80%x2x3 (% of HS)
3 sets; no rest:
15 Back Extensions
15 Reverse Crunches



Monday July 7 2014

  • Back Squat - 84%x2x10
  • Snatch Pull - 98%x3x3
  • Snatch Deadlift - 108%x3x3
  • Push Press - 78%x5x5
Week 4 of 7



Sunday July 6 2014

Rest Day




Saturday July 5 2014

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single