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Thursday December 31 2009

Rest



Wednesday December 30 2009

  • Jerk - max for day; 85% of that x 2 x 2
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Front squat - 78% x 3 x 5
3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups



Tuesday December 29 2009

  • Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
  • Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest
4 sets:
10 GHR (starting with hip and back extension); no rest
10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest

Notes: On mid-hang high pull + mid-hang muscle snatch, focus on elevating the elbows maximally; the muscle snatch should feel just like the high pull, but finish with a turnover.



Monday December 28 2009

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 103% x 3 x 3
  • Push press - 76% x 5 x 5
3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Notes: For those with technique limitations, the snatch deadlift will be too light. If you adjusted the weight on this last week, add 2-3%.

Week 3



Sunday December 27 2009

Rest



Saturday December 26 2009

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
Notes: 10 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats.



Friday December 25 2009

  • Mid-hang power snatch - 65% x 2 x 5; 1 min rest
  • Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2
3 sets:
40 m prowler sprint - add 40% BW; no rest
AMRAP ring rows
2 min rest

Notes: Ring rows - place feet on box at same height as rings; body must stay rigid. Adjust body angle as needed to ensure at least 10 reps in the first round.



Thursday December 24 2009

Rest



Wednesday December 23 2009

  • Front squat - 75% x 3 x 5
  • Snatch pull - 85% (of snatch) x 3 x 3
  • Jerk - max for day; 90% of that x 1; 80% x 2 x 2
3 sets; no rest:
10 tire flips + jump in/out
10 sandbag push press - 50% BW



Tuesday December 22 2009

  • Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
  • Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws

Notes: On muscle snatch, focus on maximal elbow elevation before turnover, and flipping the hands over at the top. Med-ball granny throws - with heavy medball (20+ lbs), swing back through the legs and launch forward for max distance.



Monday December 21 2009

  • Back squat - 80% x 3 x 5
  • Snatch deadlift - 100% (of snatch) x 3 x 3
  • Push press - 73% x 5 x 5
3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Notes: For those with technique limitations, the snatch deadlift will be too light. Find a weight that allows 3x3 with a challenge, but definitely not maximal.


Week 2



Sunday December 20 2009

Rest



Saturday December 19 2009

  • Snatch - max
  • Clean & jerk - max
  • Deadlift - max
3 sets:
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest



Friday December 18 2009

  • Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
  • Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
  • High-hang snatch - 60% x 2 x 4
3 sets; no rest:
300 m row
3 rope climbs

On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging.



Thursday December 17 2009

Rest

Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.



Wednesday December 16 2009

  • Front squat - 75% x 4 x 5
  • Snatch pull - 85% (of snatch) x 3 x 4
  • Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2
3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW

Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.



Tuesday December 15 2009

  • Muscle snatch - 40% (of snatch) x 3 x 2
  • Power clean + clean - 60% (of clean) x 2 + 1 x 3
  • Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
4 rounds:
10 m shuttle run x 4
10 KB swing

Overhead KB swings; must touch floor with outside hand at end of each shuttle run.



Monday December 14 2009

  • Back squat - 75% x 5 x 5
  • Clean deadlift - 90% (of clean) x 5 x 3
  • Push press - 70% x 5 x 5
  • Jerk dip squat - 90% (of jerk) x 5 x 3

3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest



Sunday December 13 2009

Rest



Saturday December 12 2009

  • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Back squat - heavy single; 85% of that x 2 x 2
  • Reverse hyperextensions - 3 x 25
4 rounds:
30 sec double-unders
30 sec push-up + 2 kick-up



Friday December 11 2009

Rest



Thursday December 10 2009

  • Power snatch - 75% x 1 x 10; 1 min rest
  • Power clean & jerk - 75% x 1 x 10; 1 min rest
  • Front squat - 75% x 1; focus on speed up
3 rounds:
20 GHB sit-ups
3 rope climbs



Wednesday December 9 2009

  • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday
  • Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add




Tuesday December 8 2009

  • Snatch balance - heavy single; 90% of that x 1; 85% x 1
  • Power clean & jerk - 75% x 1 x 10; 1 min rest
  • Front squat - 75% x 1; focus on speed up
4 rounds:
200 m row
15 hanging leg raises



Monday December 7 2009

  • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Back squat - heavy single; 85% of that x 2 x 2
  • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday

Week 2



Sunday December 6 2009

Rest



Saturday December 5 2009

  • Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Front squat - heavy single; 80% of that x 2 x 2
  • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

300-200-100-200-300 m sprints;
2 min rest between each



Friday December 4 2009

Rest



Thursday December 3 2009

  • Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing
  • Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS




Wednesday December 2 2009

  • Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1
  • Power clean & jerk - 75% x 1 x 10; 1 min rest
  • Front squat - 70% x 1; focus on speed up
  • Planks - front/side; 2 x near max hold
4 rounds:
10 DB muscle snatch
10 KTE



Tuesday December 1 2009

  • Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Clean - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Front squat - heavy single; 80% of that x 2 x 2
  • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top