Catalyst Athletics Daily Training

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Sunday November 30 2008 Rest Day Saturday November 29 2008 Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Back squat - 90% x 2 x 2 Ab work of choice Friday November 28 2008 Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 6 rounds for time of: 5 KB swings - 40% BW 5 burpees Thursday November 27 2008 Rest Day Wednesday November 26 2008 Clean & jerk - 100% x 1 Snatch - 90% x 1 x 2 Front squat - heavy single 10-8-6-4-2 reps for time of: Kipping pull-ups Box jumps - mid-thigh+ Tuesday November 25 2008 Power snatch - 80% x 1 x 3 Power clean & jerk - 80% x 1 x 3 3 rounds for time of: 10 1-arm DB power snatch - 20% BW 30 sit-ups Monday November 24 2008 Snatch - 100% x 1 Clean& jerk - 90% x 1 x 2 Front squat - 90% x 1 Pull-ups - 2 x max Overhead sit-ups - 3 x 10 Week 3B2 Sunday November 23 2008 Rest Day Saturday November 22 2008 Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Back squat - 95% x 1 x 2 Ab work of choice Friday November 21 2008 Power snatch - 80% x 1 x 4 Power clean + push jerk + jerk - 80% x 1 x 3 4 rounds for time: 300 m row 10 (1 push-up + 4 mountain climbers) Thursday November 20 2008 Rest Day Wednesday November 19 2008 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Front squat - 90% x 1, 80% x 3, 90% x 1, 85% x 2, 90% x 1 3 rounds for time of: 20 kipping pull-ups 15 KB swings - 35% BW Tuesday November 18 2008 Muscle snatch - heavy single Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 3 3 rounds for time of: 10 walking lunges 10 box jumps - mid-thigh+ Monday November 17 2008 Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 3 Back squat - 85% x 2 x 3 3 sets of: A. Chin-ups - max B. GHD reverse crunch x 15 Week 2B2 Sunday November 16 2008 Rest Day Saturday November 15 2008 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Back squat - 90% x 2 x 2 3 rounds for time: 10 KB swings - 30% BW 50 m sprint 1 min rest Friday November 14 2008 Power snatch - 80% x 1 x 4 Clean & jerk - (70% x 1, 80% x 1) x 2 3 rounds for time: 500 m row 10 Sandbag halfmoons - 30% BW Thursday November 13 2008 Rest Day Wednesday November 12 2008 Snatch - 85% x 1 x 3 Clean & jerk - 85% x 1 x 3 Front squat - 85% x 2 x 3 Hanging leg raises - 3 x 15 Tuesday November 11 2008 Muscle snatch - heavy single Snatch - 70% x 1, 80% x 1, 70% x 1, 80% x 1 x 2 Power clean & jerk - 80% x 1 x 4 20-15-10 reps for time: Jumping sit-ups Kipping pull-ups Monday November 10 2008 Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Front squat - (80% x 2, 85% x 1) x 3 Weighted GHD sit-ups - 3 x 10 Week 1B2 Sunday November 9 2008 Rest Day Saturday November 8 2008 Snatch - Max Clean & jerk - Max Back squat - Max Ab work of choice Friday November 7 2008 Rest Day Thursday November 6 2008 Snatch + power snatch - 60% x 4 sets Overhead squat - 85% x 1 x 2 3 sets of: A. 40 Russian twists B. 15 Hanging leg raise Wednesday November 5 2008 Front squat - 90% x 1 Rack jerk - 70% x 2 x 3 For time: 3 rounds: 200 m row 10 kipping pull-ups 2 min rest 2 rounds: 300 m row 10 box jumps Tuesday November 4 2008 Muscle snatch - heavy single Tall clean + mid-hang clean + 2 jerk - 55% (of clean) x 3 sets 20-15-10 reps for time of: Burpees Kipping pull-ups Monday November 3 2008 Back squat - 90% x 2 x 2 Snatch pull - 107% x 1 x 2 Press - 80% x 4 x 4 Pull-ups - 3 x max Weighted GHD sit-ups - 3 x 10 Week 4S2 Sunday November 2 2008 Rest Day Saturday November 1 2008 Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Ab work of choice