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.