Catalyst Athletics Daily Training

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Friday October 31 2008 Muscle snatch + snatch balance + 2 OHS - challenging weight x 3 sets Rack jerk - heavy single Pull-ups - 3 x max For time: Row 250 m 5 box jumps 25 sit-ups Row 500 m 10 box jumps 20 sit-ups Row 750 m 15 box jumps 15 sit-ups Thursday October 30 2008 Rest Day Wednesday October 29 2008 Snatch balance - heavy single Front squat - 80% x 2 x 4 Snatch pull - 105% x 3 x 3 3 rounds for time of: 10 broad jumps 10 KB swings - 30% BW 10 push-ups Tuesday October 28 2008 Muscle snatch - heavy single x 3 Push press + push jerk + jerk - 60% (of jerk) x 3 sets Power clean - 75% x 2 x 3 3 rounds for time of: 10 kipping pull-ups 10 GHD sit-ups Monday October 27 2008 Back squat - 87% x 2 x 5 Snatch deadlift - 118% (of snatch) x 2 x 3 Push press - 85% x 3 x 5 3 sets of: A. TGU sit-up x 10 B. KB sidebend x 20 Week 3S2 Sunday October 26 2008 Rest Saturday October 25 2008 Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Ab work of choice Friday October 24 2008 Overhead squat - heavy single 2 Tall clean + push press + jerk - find a challenging but fast weight x 5 sets Chin-ups - 3 x max 4 rounds for time of: 10 KB swings - 30% BW 5 box jumps - mid-thigh+ Thursday October 23 2008 Rest Wednesday October 22 2008 2 Front squat + push jerk + jerk - 75% (of jerk) x 4 sets Snatch pull - 103% (of snatch) x 3 x 3 3 rounds for time: 10 sand bag cleans to shoulder - 50% BW 20 kipping pull-ups Tuesday October 21 2008 Muscle snatch - heavy single 2-position snatch (floor, mid-thigh) - 70% x 2 sets 2-position clean + 2 jerks - 70% x 2 sets 3 rounds for time of: 10 jumping sit-ups 10 sand bag halfmoons - 25% BW Monday October 20 2008 Back squat - 85% x 3 x 5 Clean deadlift - 115% (of clean) x 3 x 3 Push press - 83% x 4 x 5 Pull-up - 3 x max 3 sets of: A. Overhead sit-up x 10 B. Knees to elbows x 15 Week 2S2 Sunday October 19 2008 Rest Day Saturday October 18 2008 Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Pull-up variation of choice - 3 sets Ab work of choice Friday October 17 2008 Snatch balance - heavy single Tall snatch - find a challenging but fast weight x 2 x 5 sets Chin-ups - 3 x max For time: 200 m row 40 sit-ups 400 m row 30 sit-ups 600 m row 20 sit-ups Thursday October 16 2008 Rest Day (well-deserved) Wednesday October 15 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 - heavy single; 85% of single x 1 x 2 3 rounds for time of: 20 kipping pull-ups 7 box jumps 3 sets of: A. Lateral planks x max time B. Hanging leg raise x 10 Tuesday October 14 2008 Muscle snatch - heavy single 3-position snatch (floor, knee, mid-thigh) - 65% x 3 sets 3-position clean & jerk (floor, knee, mid-thigh) - 65% x 3 sets 3 rounds for time of: 100 m sprint 10 burpees Monday October 13 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 - 3 x max Weighted GHD sit-ups - 3 x 10 GHD russian twists - 3 x 30 Week 1S2 Sunday October 12 2008 Rest Day Saturday October 11 2008 Snatch - Max Clean & jerk - max Front squat - max Friday October 10 2008 Rest Day Thursday October 9 2008 Muscle snatch + 2 OHS - light-med x 3 sets Snatch - 70% x 1 x 4 Clean & jerk - 70% x 1 x 4 Wednesday October 8 2008 Snatch - 80% x 1 x 2 Clean & jerk - 80% x 1 x 2 Ab work of choice Tuesday October 7 2008 Muscle snatch - heavy single Snatch - 85% x 1 x 2 Clean & jerk - 85% x 1 x 2 Pull-ups - 3 x max TGU sit-ups - 3 x 8 Monday October 6 2008 Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 Front squat - 90% x 2 x 2 3 rounds for time of: 500 m row 30 sit-ups Week 4B1 Sunday October 5 2008 Rest Day Saturday October 4 2008 Muscle snatch - heavy single Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Hanging leg raise - 3 x 15 Weighted GHD sit-up - 3 x 8 Friday October 3 2008 Power snatch - 80% x 1 x 3 Power clean & jerk - 80% x 1 x 3 3 rounds for time of: 400 m row 10 box jumps - mid-thigh+ 20 sit-ups Thursday October 2 2008 Rest Day Wednesday October 1 2008 Clean & jerk - 100% x 1 Snatch - 90% x 1 x 2 Back squat - 90% x 2 x 2 20-15-10 reps for time of: DB muscle snatch (2-arms) - 15% BW each Kipping pull-ups