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