Catalyst Athletics Daily Training

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Wednesday December 31 2008

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
3 rounds for time of:
500 m row
30 sit-ups
10 box jumps



Tuesday December 30 2008

  • Muscle snatch - 65% x 3 x 3
  • Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets
20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups



Monday December 29 2008

  • Back squat - 87% x 2 x 4
  • Snatch deadlift - 118% (of snatch) x 2 x 3
  • Push press - 85% x 4 x 5
  • Bent row - 80% x 6 x 3
  • Hanging leg raise - 3 x 15
Strength Cycle 1 - Week 3



Sunday December 28 2008

Rest



Saturday December 27 2008

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice




Friday December 26 2008

  • Power clean - 75% x 2 x 3
  • Overhead squat - heavy single - 80% x 2 x 2
3 rounds for time of:
100 m sprint
15 kipping pull-ups



Thursday December 25 2008

Rest



Wednesday December 24 2008

  • Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3
  • Snatch pull - 103% (of snatch) x 3 x 3
  • Rack jerk - heavy single; 90% x 1, 85% x 1 x 2
3 rounds for time of:
10 sand bag halfmoons - 25% BW
10 clapping push-ups



Tuesday December 23 2008

  • Mid-hang muscle snatch - 62% x 3 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 4 sets
4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW



Monday December 22 2008

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% x 3 x 3
  • Push press - 83% x 5 x 5
  • Bent row - test max; 77% x 8 x 3
  • Weighted GHD sit-ups - 3 x 6
Strength Cycle 1 - Week 2



Sunday December 21 2008

Rest



Saturday December 20 2008

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab wheel - 3 x 15




Friday December 19 2008

  • Power snatch - 75% x 2 x 3
  • Snatch balance - heavy single; 80% x 2 x 2
5 rounds for time:
8 kipping pull-ups
200 m row



Thursday December 18 2008

Rest



Wednesday December 17 2008

  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single
3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW



Tuesday December 16 2008

  • Mid-hang muscle snatch - 60% x 3 x 3
  • 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets
10-16-20 reps for time:
KB swings - 30% BW
KB clean + 2 push press (each side) - 30% BW



Monday December 15 2008

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - (6, 8, 10 reps) x 2
  • Weighted sit-ups - 3 x 10
Week 1 - Strength mesocycle 1



Sunday December 14 2008

Rest



Saturday December 13 2008

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Good morning - light-med x 10 x 3
  • Ab work of choice




Friday December 12 2008

  • Power snatch - 70% x 2 x 3
  • Clean & jerk - 60% x 2 x 3
3 rounds for time of:
500 m row
15 kipping pull-ups



Thursday December 11 2008

Rest



Wednesday December 10 2008

  • Front squat - 75% x 2 x 3
  • Muscle snatch - 70% x 2 x 3
3 rounds for time of:
10 Sandbag Turkish get-ups - 25% BW
10 box jumps - knee+



Tuesday December 9 2008

  • Snatch - 60% x 2 x 3
  • Power clean & jerk - 70% x 2 x 3
3 rounds for time of:
10 KB swings - 30% BW
10 DB push press - 20% BW each



Monday December 8 2008

  • Back squat - 75% x 2 x 3
  • 2 Sandbag clean to shoulder + 2 lunge - 4 sets
  • Chin-ups - 3 x sub-max
  • Ab work of choice




Sunday December 7 2008

Rest



Saturday December 6 2008

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max




Friday December 5 2008

Rest



Thursday December 4 2008

  • Snatch - 75% x 1 x 3
  • Clean & jerk - 75% x 1 x 3
  • Short, light ab work




Wednesday December 3 2008

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Ab work of choice




Tuesday December 2 2008

  • Muscle snatch - med-heavy double
  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
3 rounds for time:
400 m row
45 sec rest



Monday December 1 2008

  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 4
  • Front squat - 90% x 1 x 2
  • Pull-ups - 2 x max
  • Hanging leg raise - 3 x 10
  • KB cross-chops - 2 x 20

Week 4B2