Catalyst Athletics Daily Training

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Friday February 29 2008

  • Power snatch + snatch balance + hang snatch – 3 sets
  • Power clean + tall clean + jerk – 3 sets

4 rounds for time of:
7 wall ball – 10% BW
14 1-arm DB hang power snatch – 20% BW
7 box jumps – mid thigh
7 clapping pull-up

Post numbers and questions to comments.



Thursday February 28 2008

Rest Day

Optional Workout:
  • Snatch - 60% x 1 x 4
  • Clean & jerk - 60% x 1 x 4
  • Light ab work of choice




Wednesday February 27 2008

  • Snatch – heavy single
  • Clean & Jerk – heavy single
  • Back squat – heavy single

Rounds in 10 minutes:
20 kipping pull-ups
20 sandbag halfmoons – 30% BW
20 sandbag power clean + push jerk – 30% BW

Post numbers and questions to comments.



Tuesday February 26 2008

  • Muscle snatch – 3 x 2
  • Power snatch + 3 overhead squat – 60% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 60% (of clean) x 4 sets

4 rounds for time of:
100 m sprint
10 Turkish get-ups – 25% BW
1 min rest

Post numbers and questions to comments.



Monday February 25 2008

  • Snatch - Take to a heavy single; drop 10% x 1, drop another 10% x 1 x 3
  • Clean & Jerk - same as snatch
  • Front squat - heavy single; drop 10% for a double
  • Pull-ups - 3 x max

Post numbers and questions to comments.



Sunday February 24 2008

Rest day

Tomorrow is the start of a new 4-week mesocycle with more emphasis on the classic lifts... heavy.



Saturday February 23 2008

  • Snatch – max for the day
  • Clean & Jerk - max for the day
  • Front squat – max for the day

Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise.

Post numbers and questions to comments.



Friday February 22 2008

  • Snatch – 50% x 1 x 5
  • Clean & jerk – 50% x 1 x 5

Focus on speed and precision with each lift.

Post numbers and questions to comments.



Thursday February 21 2008

Rest Day

Optional Workout - If feeling fully recovered
  • Snatch - 60% x 1 x 2
  • Clean & jerk - 60% x 1 x 2
  • Light ab work of choice




Wednesday February 20 2008

  • Snatch – 75% x 1 x 3
  • Clean & jerk – 75% x 1 x 3
  • Back squat – 85% x 1 x 1

For time:
Tabata row (8 rounds - 20 sec sprint/10 sec rest)
50 double-unders
Half Tabata row (4 rounds)
25 double-unders

Post numbers and questions to comments.



Tuesday February 19 2008

  • Muscle snatch - take to a tough but manageable double for 3 sets
  • Power snatch + snatch - 60% x 3 sets
  • Clean + push jerk + jerk - 60% x 3 sets

3 rounds for time of:
10 sandbag power clean + 2 lunge - 30% BW
30 sit-ups
10 KB swings - 25% BW

Post numbers and questions to comments.



Monday February 18 2008

  • Front squat - 84% x 2 x 5
  • Clean pull - work up to 100% x 2
  • Push press - 5 x 1 heavy
  • Pull-ups - 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • DB overhead sit-ups - 15%/DB x 8 x 3

Post numbers and questions to comments.

This is week 4 of the current mesocycle. We'll be tapering slightly in order to attempt records on Saturday.



Sunday February 17 2008

Rest Day



Saturday February 16 2008

  • Snatch – 90% x 1
  • Clean & jerk – 90% x 1
  • Back squat – 90% x 1
  • Core work of choice

Post numbers and questions to comments.



Friday February 15 2008

  • Muscle snatch – 80% of Tues x 2 x 3
  • Power snatch – 60% (of best snatch) x 2 x 4
  • Power clean + jerk – 60% (of best CJ) x 1 x 4

5 rounds for time of:
5 box jumps – 20-30”
5 ball slams – 10% BW
5 Oh-Susies
5 kipping pull-ups

Post numbers and questions to comments.



Thursday February 14 2008

Rest Day



Wednesday February 13 2008

  • Front squat – 78% x 2 x 5
  • Clean pull – heavy single
  • Rack jerk behind the neck – heavy single

3 rounds for time of:
16 1-arm DB split snatches – 15% BW
20 KB cross-chops
25 kipping pull-ups

Post numbers and questions to comments.



Tuesday February 12 2008

  • Muscle snatch – heavy single
  • Snatch – 65% x 2 x 8
  • Clean & Jerk – 65% x 8 sets (2 reps of the weaker lift per set, e.g. 1 cln + 2 jrk)

3 rounds for time of:
200 m sprint
15 wall ball – 10% BW

Post numbers and questions to comments.



Monday February 11 2008

  • Back squat – 84% x 2 x 5
  • Snatch deadlift – heavy single
  • Push press – 5 x 3 – try to add weight from last wk
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Turkish get-up sit-ups – heaviest for 3 x 8

Post numbers and questions to comments.



Sunday February 10 2008

Rest Day



Saturday February 9 2008

  • Snatch – heavy single
  • Clean & Jerk – heavy single
  • Front squat – heavy single
Rest 10-15 minutes between each exercise.

Post numbers and questions to comments.



Friday February 8 2008

  • Power clean + front squat + mid-hang clean - 5 med-weight sets
  • Overhead squat – heavy single

3 rounds for time of:
500 m row
15 push-up + 3 kick-backs

Push-up + kick backs: Perform a push-up and jump both feet forward to the hands and immediately back into push-up position 3 times. This constitutes one of the 15 reps.

Post numbers and questions to comments.



Thursday February 7 2008

Rest Day



Wednesday February 6 2008

  • Back squat – 78% x 2 x 5
  • Snatch pull – heavy single
  • Rack jerk – heavy single
  • Turkish Get-up sit-ups – 30% BW x 8 x 3

3 rounds for time of:
100 m sprint
10 sand bag power clean + push press - 35% BW
10 KB deadlift high pulls – 30% BW

Post numbers and questions to comments.



Tuesday February 5 2008

  • Power snatch + overhead squat + mid-hang snatch– med weight x 5 sets
  • Mid-hang clean + push press + jerk – med weight x 5 sets

Rounds in 10 minutes of:
5 kipping pull-ups
5 sit-ups
5 jumping squats
5 clapping push-ups

Post numbers and questions to comments.



Monday February 4 2008

  • Front squat – 81% x 2 x 5
  • Clean deadlift – heavy single
  • Push press – 5 x 3
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Glute-ham sit-ups – 3 x 15
Post numbers and questions to comments.



Sunday February 3 2008

Rest Day



Saturday February 2 2008

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Back squat – heavy single

Rest 10-15 minutes between each exercise

Post numbers and questions to comments.



Friday February 1 2008

  • Power snatch + OHS + snatch balance – 80% of best power snatch x 4 sets
  • Tall clean – 5 x 2

7 rounds for time of:
200 m row
5 burpees

Post numbers and questions to comments.