Catalyst Athletics Daily Training

Home


2014
2013
2012
2011
2010
2009
2008
2007
Friday November 30 2007

  • Snatch push press + overhead squat – 1+ 2 up to heaviest set possible
  • Power clean + push press + push jerk – 60% x 3 sets

3 rounds for time of:
50 m sprint
20 KB cross-chops
15 kipping pull-ups

Post numbers and questions to comments.



Thursday November 29 2007

Rest Day



Wednesday November 28 2007

  • Front squat – 75% x 3 x 5
  • Clean pull – 100% x 3, 103% x 2, 105% x 1
  • Rack jerk behind the neck – work up to heavy single

3 sets of:
Front plank – near max time
Lateral planks – near max time

3 rounds for time of:
10 Burpees
10 Sand bag clean to shoulder – 50% BW
300 m row

Post numbers and questions to comments.



Tuesday November 27 2007

  • 3-position snatch – 60% x 3 sets
  • muscle snatch + snatch balance – 1 + 2 x 3 sets

4 rounds for time of:
5 KB upright row - 35% BW
5 KB swings – 35% BW
5 KB snatch / arm – 25% BW

Post numbers and questions to comments.



Monday November 26 2007

  • Back squat – 75% x 3 x 5
  • Snatch deadlift – work up to 105% x 3
  • Push press – 5 x 3
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • Turkish get-up sit-ups – 35% BW x 6/side x 3 sets

Post numbers and questions to comments.



Sunday November 25 2007

Rest Day



Saturday November 24 2007

  • Snatch - Record attempt
  • Clean & jerk - record attempt

Post numbers and questions to comments.



Friday November 23 2007

Snatch - 50% x 1 x 3-5
Clean & Jerk - 50% x 1 x 3-5

Post numbers and questions to comments.



Thursday November 22 2007

Rest Day



Wednesday November 21 2007

  • Snatch - 85% x 1 x 2
  • Clean & jerk - 85% x 1 x 2
  • Front & Lateral planks - 3 x near max time
Post numbers and questions to comments.



Tuesday November 20 2007

  • Snatch - 90% x 1 x 1
  • Clean & Jerk - 90% x 1 x 1
  • Front & lateral planks - 3 x near max time

Post numbers and questions to comments.



Monday November 19 2007

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2
  • Front squat - 90% x 1 x 1

Post numbers and questions to comments.



Sunday November 18 2007

Rest Day



Saturday November 17 2007

  • Snatch - 95% x 1 x 1
  • Clean & Jerk - 95% x 1 x 1
  • Front squat - 90% X 2 X 2

Post numbers and questions to comments.



Friday November 16 2007

  • Snatch - 80% x 1 x 2
  • Clean & Jerk - 80% x 1 x 2

3 rounds for time of:
10 sand bag power clean - 30% BW
15 ring dips
10 Turkish Get-up sit-ups (5 each side) -- 25% BW

Post numbers and questions to comments.



Thursday November 15 2007

Rest Day



Wednesday November 14 2007

  • Snatch - 90% x 1 x 1
  • Clean & Jerk - 100% x 1 x 1
  • Front squat - 90% x 2 x 1

3 rounds for time of:
30 Jumping pull-ups
20 Sprawl ball - 10% BW
20 KB cross chops 25% BW

Post numbers and questions to comments.



Tuesday November 13 2007

  • Snatch - 80% x 1 x 2
  • Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
500 m row
30 sit-ups
2 15-ft rope climb

Post numbers and questions to comments.



Monday November 12 2007

  • Snatch - 100% x 1 x 1
  • Clean & Jerk 90 % x 1 x 1
  • Front squat - 90% x 2 x 1
Post numbers and questions to comments.




Sunday November 11 2007

Rest Day



Saturday November 10 2007

  • Snatch – 95% x 1 x 2
  • Clean & Jerk – 95% x 1 x 2
  • Front Squat – 90% x 2 x 2
Post numbers and questions to comments.



Friday November 9 2007

  • Muscle clean + Tall clean – 1 + 1 x 3 – keep light, work technique
  • Snatch – 80% x 1 x 5
  • Clean & Jerk – 80% x 1 x 5

For time:
1000 m row
20 push ball - 12% BW
20 kipping pull-ups
750 m row
15 push ball
15 kipping pull-ups
500 m row
10 push ball
10 kipping pull-ups

Post numbers and questions to comments.



Thursday November 8 2007

Rest Day

Most likely you're quite near death at this point. That's normal. We won't think any less of you if you scale the training down--Don't be a hero!



Wednesday November 7 2007

  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2

3 rounds for time of:
200 M sprint
10 clapping  push-ups
15 Knees to elbows
20 walking lunges

Post numbers and questions to comments.



Tuesday November 6 2007

  • Muscle snatch + snatch balance - work up to a med/heavy muscle snatch - 1 + 2 x 3 sets
  • Snatch - 80% x 1 x 5
  • Clean & Jerk - 80% x 1 x 5
4 rounds for time of:
10 KB snatch (5 each arm) - 25% BW
20 Russian twists - 15% BW
10 kipping pull-up - 100% BW

Post numbers and questions to comments.



Monday November 5 2007

  • Snatch - 85% x 1 x 4
  • Clean & Jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3

Post numbers and questions to comments.



Sunday November 4 2007

Rest Day



Saturday November 3 2007

  • Snatch - 90% x 1 x 3
  • Clean & Jerk - 90% x 1 x 3
  • Front squat - 90% x 2 x 3

Post numbers and questions to comments.



Friday November 2 2007

  • Snatch - 80% x 1 x 3
  • Clean & Jerk - 80% x 1 x 2

3 rounds for time of:
100 m sprint
10 box jumps
15 GHD sit-ups

Post numbers and questions to comments.



Thursday November 1 2007

Rest Day