Catalyst Athletics Daily Training

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Sunday August 31 2008 Rest Day Saturday August 30 2008 Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single 3 ab exercises of your choice Post numbers and questions to comments. Friday August 29 2008 3-position snatch - 70% x 3 sets Snatch balance - heavy single; 85% x 1 x 2 Pull-ups - 3 x max (deadhang) Ab roll-outs - 3 x 15 Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes Post numbers and questions to comments. Thursday August 28 2008 Rest Day Wednesday August 27 2008 Front squat - 77% x 3 x 5 Snatch pull - 103% x 3 x 3 Rack jerk - heavy single; 85% of single x 1 x 3 For time: 20 KB swings 10 box jumps 15 KB swings 5 box jumps 500 m row 5 box jumps 15 KB swings 10 box jumps 20 KB swings Post numbers and questions to comments. Tuesday August 26 2008 Muscle snatch - heavy single Power clean + push jerk - 75% (of power clean) x 2 x 3 3 rounds for time of: 10 (1 Sandbag shoulder clean + 2 lunge) - 50% BW 20 kipping pull-ups Post numbers and questions to comments. Monday August 25 2008 Back squat - 85% x 3 x 5 Clean deadlift - 115% (of clean) x 3 x 3 Push press - 83% x 4 x 5 Chin-ups - 3 x 10 (weighted if needed) GHD sit-ups - 3 x 15 slow Russian twists - 3 x 20 Week 2S1 Post numbers and questions to comments. Sunday August 24 2008 Rest Day Saturday August 23 2008 Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Ab work of choice Post numbers and questions to comments. Friday August 22 2008 Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3 Overhead squat - heavy single; 85% of single x 2 x 3 Chin-ups - 3 x 12 (add weight if needed) 4 rounds for time of: 250 m row 30 sit-ups 30 flutter-kicks Post numbers and questions to comments. Thursday August 21 2008 Rest Day Wednesday August 20 2008 Front squat - 73% x 3 x 5 Snatch pull - 100% x 3 x 3 Rack jerk behind neck - heavy single; 85% of single x 1 x 3 3 rounds for time of: 25 kipping pull-ups 20 knees to elbows 15 sandbag Zercher power cleans - 45% BW Post numbers and questions to comments. Tuesday August 19 2008 Muscle snatch - heavy single Tall clean + push press + push jerk - 50% (of clean) x 2 x 4 3 rounds for time of: 20 1-arm KB swing (10 each side) - 30% BW 20 GHD sit-ups 5 box jumps - mid-thigh + Post numbers and questions to comments. Monday August 18 2008 Back squat - 83% x 3 x 5 Snatch deadlift - 110% (of sn) x 3 x 3 Push press - 80% x 5 x 5 Pull-ups - 3 x 10 (add weight if needed) Weighted sit-ups (DB or plate behind neck) - 3 x 10 Lateral planks - 3 x max Week 1S1 Post numbers and questions to comments. Sunday August 17 2008 Rest Day Saturday August 16 2008 Snatch - heavy but not max single Clean & jerk - heavy but not max single Back squat - heavy but not max single Hanging leg raise - 3 x 10 Weighted sit-up - 3 x 8 Post numbers and questions to comments. Friday August 15 2008 Rest Day Thursday August 14 2008 Muscle snatch - 3 x 2 med weight Power snatch - 75% x 2 x 5 3 rounds for time of: 500 m row 10 box jumps - mid-thigh 20 kipping pull-ups Post numbers and questions to comments. Wednesday August 13 2008 Front squat - 75% x 3 x 4 Snatch pull - 90% x 4; 95% x 3; 100% x 2 Push press - 75% x 5 x 5 3 sets of: 15 GHD sit-ups 20 KB side-bends heavy Post numbers and questions to comments. Tuesday August 12 2008 Power clean + push jerk - 2 + 2 x 5 sets medium weight KB swing - heavy x 15 reps x 3 sets Box jumps - 30 total AB work of choice Post numbers and questions to comments. Monday August 11 2008 Back squat - 70% x 5 x 5 Press - 75% x 5 x 5 Slow circuit - 3 rounds: 10 sandbag cleans to shoulder 10 kipping pull-ups 10 weighted sit-ups This will be a back-off week before the new 16 week cycle begins next Monday. Have fun, feel free to change up the workouts, but take it easy and make sure you're well recovered by next week. Post numbers and questions to comments. Sunday August 10 2008 Rest Day Saturday August 9 2008 Snatch - Max Clean & jerk - Max Front squat - Max Post numbers and questions to comments. Friday August 8 2008 Rest Day Thursday August 7 2008 Snatch - 60% x 1 x 3 Clean & jerk - 60% x 1 x 3 Light ab work of choice Post numbers and questions to comments. Wednesday August 6 2008 Muscle snatch - light x 2 x 3 Snatch - 75% x 1 x 3 Clean & jerk - 75% x 1 x 3 Post numbers and questions to comments. Tuesday August 5 2008 Snatch - 85% x 1 x 3 Clean & Jerk - 85% x 1 x 3 Ab work of choice Post numbers and questions to comments. Monday August 4 2008 Snatch - 90% x 1 x 2 Clean & Jerk - 90% x 1 x 2 Back squat - 90% of last Sat x 1 3 rounds for time of: 10 kipping pull-ups 10 GHD sit-ups Week 4B2 Post numbers and questions to comments. Sunday August 3 2008 Rest Day Saturday August 2 2008 Snatch - 95% x 1 x 1 Clean & jerk - 95% x 1 x 1 Back squat - heavy single Pull-ups - 3 x max Ab work of choice Post numbers and questions to comments. Friday August 1 2008 Muscle snatch + 2 snatch balance - med weight x 3 sets Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 4 Post numbers and questions to comments.