Catalyst Athletics Daily Training

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Wednesday April 30 2008 Snatch - 82% x 1 x 3 Clean & Jerk - 82% x 1 x 3 Front Squat - 88% x 2 x 3 3 rounds for time of: 40 sit-ups 20 KB swings - 30% BW 10 box jumps - mid-thigh Post numbers and questions to comments. Tuesday April 29 2008 Muscle Snatch - 77% x 2 x 3 Power Snatch - 77% x 2 x 3 Power Clean + Push Jerk - 77% x 2 x 3 3 rounds for time of: 100 m sprint 18 kipping pull-ups 12 (push-up + 3 kick-backs) Post numbers and questions to comments. Monday April 28 2008 Snatch - 78% x 1 x 4 Clean & Jerk - 78% x 1 x 4 Clean Pull - 100% (of clean) x 2 x 3 Back Squat - 88% x 3 x 3 Evil wheel - 3 x 15 Post numbers and questions to comments. Sunday April 27 2008 Rest Day Saturday April 26 2008 Power snatch + Snatch balance + mid-hang snatch - med weight x 4 sets Power clean + Push jerk + jerk - med weight x 4 sets 5 rounds for time of: 10 1-arm DB split snatch - 20% BW 5 kipping pull-ups 5 clapping push-ups Post numbers and questions to comments. Friday April 25 2008 Snatch - 80% x 1 x 3 Clean & Jerk - 80% x 1 x 3 Snatch Pull - 100% (of snatch) x 2 x 2 Back Squat - 90% x 2 x 2 Post numbers and questions to comments. Thursday April 24 2008 Rest Day Wednesday April 23 2008 Snatch - 80% x 1 x 3 Clean & Jerk - 80% x 1 x 3 Front Squat - 85% x 2 x 3 3 rounds for time of: 10 Sandbag Turkish get-up - 40% BW 25 Kipping pull-ups Post numbers and questions to comments. Tuesday April 22 2008 Muscle Snatch - 75% x 2 x 3 Power Snatch - 75% x 2 x 3 Power Clean + Push Jerk - 75% x 2 x 3 3 rounds for time of: 20 Diagonal ball slams - 15% BW 15 Knee to elbows 10 box jumps - mid-thigh height Post numbers and questions to comments. Monday April 21 2008 Snatch - 75% x 1 x 5 Clean & Jerk - 75% x 1 x 5 Clean Pull - 95% (of clean) x 3 x 3 Back Squat - 85% x 3 x 3 Front & Lateral Planks - 3 x 45 sec Post numbers and questions to comments. Sunday April 20 2008 Rest Day Saturday April 19 2008 Snatch - max Clean & Jerk - max Front Squat - Max Ab work of choice Post numbers and questions to comments. Friday April 18 2008 Rest Day Thursday April 17 2008 Snatch - 60% x 1 x 5 Clean & Jerk - 60% x 1 x 5 Post numbers and questions to comments. Wednesday April 16 2008 Snatch - 75% x 1 x 3 Clean & Jerk - 75% x 1 x 3 Back Squat - 85% x 1 x 2 3 rounds for time of: Row 700 m 23 kipping pull-ups Post numbers and questions to comments. Tuesday April 15 2008 Muscle Snatch - 90% x 1 x 2 Power Snatch - 80% x 1 x 4 Power Clean & Jerk - 80% x 1 x 4 3 rounds for time of: 20 ball slams - 15% BW 16 1-arm DB power snatch - 20% BW 200 m sprint Post numbers and questions to comments. Monday April 14 2008 Front squat - 90% x 1 x 2 Snatch pull - 107% x 1 x 2 Push press - 4 x 1 - 105% of last week Pull-ups - 3 x max Weighted sit-ups - 25% BW x 15 x 3 Post numbers and questions to comments. Sunday April 13 2008 Rest Day Saturday April 12 2008 Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Chin-ups - 3 x max 15 (1 GHD sit-up + 2 Russian twist )- 10% BW Post numbers and questions to comments. Friday April 11 2008 Muscle snatch + 2 overhead squat + snatch balance - 4 sets at heavy muscle snatch weight Power clean + 2 jerk - 70% (of clean) x 4 sets 4 rounds for time of: 300 m row 20 jumping pull-ups Post numbers and questions to comments. Thursday April 10 2008 Rest Day Wednesday April 9 2008 Back squat - 86% x 2 x 3 Snatch pull - 105% x 2 x 2 Rack jerk - heavy single 3 rounds for time of: 20 kipping pull-ups 20 KB swings 20 GHD sit-ups Post numbers and questions to comments. Tuesday April 8 2008 Muscle snatch - heavy single Mid-hang snatch - 70% x 2 x 3 Tall clean + push jerk + jerk - 65% x 3 sets 3 rounds for time of: 10 Sand bag half moons - 25% BW 10 clapping push-ups 5 box jumps - mid-thigh Post numbers and questions to comments. Monday April 7 2008 Front squat - 86% x 2 x 3 Clean pull - 105% x 2 x 2 Push press - 5 x 2 - add weight from last week Pull-ups - 3 x max Turkish Get-up sit-ups - 25% BW x 8 x 3 Post numbers and questions to comments. Sunday April 6 2008 Rest Day Saturday April 5 2008 Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Kipping pull-ups - 3 x max GHD reverse crunches - 3 x 15 Post numbers and questions to comments. Friday April 4 2008 Power snatch + snatch balance - 60% (of snatch) x 3 sets Power clean + push press + jerk – 55% (of clean) x 3 sets Overhead squat - 80% of snatch x 2 x 3 4 rounds for time: 100 m sprint 8 box jumps - mid-thigh height+ Post numbers and questions to comments. Thursday April 3 2008 Rest Day Wednesday April 2 2008 Front squat – 84% x 2 x 5 Clean pull – 100% (of clean) x 2 x 3 Rack jerk behind the neck – heavy single; drop 25% for 2 doubles 3 rounds for time of: 10 ball slams - 15% BW 10 wall ball - 10% BW 10 ball clusterfucks - 25% BW 20 ball cross-chops - 15% BW Post numbers and questions to comments. Tuesday April 1 2008 Muscle snatch – 57% (of snatch) x 2 x 3 2-position clean (floor, mid-thigh) – 70% x 4 sets Tall snatch – 60% x 2 x 3 Rack jerk - 60% x 2 x 5 3 rounds for time of: 17 kipping pull-ups 24 1-arm DB split snatch - 20% BW Post numbers and questions to comments.