Catalyst Athletics Daily Training

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2013 June May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March

Saturday May 31 2008 Snatch - 90% x 1 x 2 Clean & jerk - 90% x 1 x 2 Front squat - 90% x 2 x 2 3 rounds for time of: 10 sandbag Turkish get-ups - 25% BW 30 kipping pull-ups Post numbers and questions to comments. Friday May 30 2008 Muscle snatch - 3 singles at Monday's weight Power snatch - 80% x 2 x 3 Power clean & jerk - 80% x 1 + 2 x 3 Post numbers and questions to comments. Thursday May 29 2008 Rest Day Wednesday May 28 2008 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 2 Front squat - 90% x 2 x 2 7 rounds for time of: 6 kipping pull-ups 4 box jumps - mid-thigh+ Post numbers and questions to comments. Tuesday May 27 2008 Snatch - 80% x 1 x 5 Clean & jerk - 80% x 1 x 5 4 rounds for time of: 10 KB high pull - 30% BW 10 (1 push-up + 3 kick-backs) Post numbers and questions to comments. Monday May 26 2008 Muscle snatch - 3 doubles at medium weight - add to last wk Snatch - 85% x 1 x 4 Clean & Jerk - 85% x 1 x 4 Front squat - 85% x 2 x 3 TGU sit-ups - 30% BW x 5 x 3 Post numbers and questions to comments. Sunday May 25 2008 Rest Day Saturday May 24 2008 Snatch - 90% x 1 x 3 Clean & Jerk - 90% x 1 x 3 Front squat - 90% x 2 x 2 2 rounds for time of: 700 m row 20 1-arm hang DB split snatch - 20% BW Post numbers and questions to comments. Friday May 23 2008 Snatch balance - 65% (of snatch) x 2 x 2 Snatch - 80% x 1 x 5 Clean & jerk - 80% x 1 x 5 Post numbers and questions to comments. Thursday May 22 2008 Rest Day Wednesday May 21 2008 Muscle snatch - 4 singles with Monday's weight Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Front squat - 85% x 2 x 3 3 rounds for time of: 10 sandbag halfmoons - 30% BW 15 burpees Post numbers and questions to comments. Tuesday May 20 2008 Snatch - 80% x 1 x 5 Clean & jerk - 80% x 1 x 5 Ab wheel - 3 x 12 3 rounds for time of: 25 kipping pull-ups 10 KB snatch - 25% BW Post numbers and questions to comments. Monday May 19 2008 Muscle snatch - 3 doubles at medium weight Snatch - 85% x 1 x 4 Clean & Jerk - 85% x 1 x 4 Front squat - 85% x 2 x 3 GHD reverse crunch - 3 x 15 Post numbers and questions to comments. Sunday May 18 2008 Rest Day Saturday May 17 2008 Snatch - max single Clean & Jerk - max single Front squat - max single Post numbers and questions to comments. Friday May 16 2008 Rest Day Thursday May 15 2008 Snatch - 60% x 1 x 5 Clean & jerk - 60% x 1 x 5 Front & lateral planks - 2 x 45 sec each Post numbers and questions to comments. Wednesday May 14 2008 2-position snatch (mid-hang, floor) - 60% x 3 sets 2-position clean (mid-hang, floor) - 60% x 3 sets Push jerk + jerk - 60% x 3 sets Ab wheel - 3 x 15 Post numbers and questions to comments. Tuesday May 13 2008 Power snatch - 80% x 1 x 3 Power clean + jerk - 80% x 1 x 3 3 rounds for time of: 100 m sprint 15 burpees Post numbers and questions to comments. Monday May 12 2008 Snatch - 85% x 1 x 2 Clean & Jerk - 85% x 1 x 2 Front Squat - 90% x 2 x 2 3 rounds for time of: 20 KB swings - 30% BW 25 kipping pull-ups 400 m row Post numbers and questions to comments. Sunday May 11 2008 Rest Day Saturday May 10 2008 3-position snatch (mid-hang, knee, floor) - 65% x 4 sets 3-position clean (mid-hang, knee, floor) - 65% x 4 sets Rack jerk - 65% x 2 x 4 4 rounds for time of: 5 sand bag hang power clean + push jerk - 40% BW 10 kipping pull-ups Post numbers and questions to comments. Friday May 9 2008 Snatch - 90% x 1 x 2 Clean & Jerk - 90% x 1 x 2 Snatch Pull - 105% (of snatch) x 2 x 2 Back Squat - 95% x 1 x 1 Ab work of choice Post numbers and questions to comments. Thursday May 8 2008 Rest Day Wednesday May 7 2008 Snatch - 85% x 1 x 3 Clean & Jerk - 85% x 1 x 3 Front Squat - 90% x 2 x 3 For time: 200 m row 10 push ball - 10% BW 300 m row 10 KB swings - 35% BW 400 m row 10 ball slams - 15% BW 500 m row Post numbers and questions to comments. Tuesday May 6 2008 Muscle Snatch - 80% x 1 x 3 Power Snatch - 80% x 2 x 3 Power Clean + Push Jerk - 80% x 2 x 3 3 rounds for time of: 20 half-moons - 35% BW 20 kipping pull-ups 20 KB snatch - 25% BW Post numbers and questions to comments. Monday May 5 2008 Snatch - 80% x 1 x 3 Clean & Jerk - 80% x 1 x 3 Clean Pull - 103% (of clean) x 2 x 2 Back Squat - 90% x 2 x 3 Overhead sit-ups - 15% BW (each DB) x 8 x 3 Post numbers and questions to comments. Sunday May 4 2008 Rest Day Saturday May 3 2008 Tall snatch - heavy single; 85% x 1 x 3 Power snatch + Snatch balance - 65% (of power snatch) x 3 sets Tall clean + Push press + jerk - 60% (of clean) x 3 sets 3 rounds for time of: 26 kipping pull-ups 26 burpees 26 GHD sit-ups Post numbers and questions to comments. Friday May 2 2008 Snatch - 82% x 1 x 3 Clean & Jerk - 82% x 1 x 3 Snatch Pull - 103% (of snatch) x 2 x 2 Back Squat - 93% x 2 x 2 Post numbers and questions to comments. Thursday May 1 2008 Rest Day