Catalyst Athletics Daily Training

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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