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Sunday January 31 2010

Rest



Saturday January 30 2010

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Pause back squat - 3RM
3 sets:
A1. 5 Squat jumps; 20 sec rest
A2. 8 Stiff-legged deadlift; 2010; 90 sec rest

Notes: Pause back squats must have a minimum of 3-4 sec pause in the bottom position before recovery; focus on maximal acceleration up from the dead stop (no bouncing). Squat jumps are unweighted: jump vertical to maximum height, absorb into a full squat, catch the bounce as you would with a clean, and immediately jump again until all reps are complete; speed and change of direction at the bottom are key.



Friday January 29 2010

Rest



Thursday January 28 2010

  • Clean & jerk - 80% x 1 x 5
  • Snatch - 80% x 1 x 5
  • Front squat - 50% x 2 x 10; 1 min rest
3 sets; no rest:
A1. 10 GHR
A2. 20 push-ups

Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up.



Wednesday January 27 2010

  • 3-position clean (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
  • Hang snatch high pull - 65% x 3 x 4; 2 min rest
  • Snatch balance - max for day; 75% of that x 2 x 3
3 sets:
A1. Ab wheel x 12; 20 sec rest
A2. KB side bend x 12/side; 1 min rest

Notes: on snatch high pull, focus on maximal elbow elevation and orientation to the sides. Today this is an upper body pulling exercise. If you're unable to achieve a tight top position, reduce the weight until you can.



Tuesday January 26 2010

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Back squat - 80% x 5 x 5
3 sets; no rest:
15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups



Monday January 25 2010

  • 3-position snatch (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
  • 2 power jerk + 1 split jerk - 65% x 5 sets; 1 min rest
  • Jerk dip squats with bands - 90% (of jerk) x 5 x 2
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 10; 2020; 1 min rest

Notes: On jerk dip squats, attach purple or green bands to the bar and around pins in the bottom of a power rack. This will allow you to drive hard to the top without the bar separating from your shoulders.

Week 1



Sunday January 24 2010

Rest



Saturday January 23 2010

  • Snatch balance - 80% x 1 x 3
  • Back squat - 70% x 5 x 2, 75% x 5 x 2, 80% x 3
3 sets:
A1. 85% AMRAP chin-ups; 20 sec rest
A2.15 Reverse hyper; 90 sec rest



Friday January 22 2010

  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
  • Clean & jerk - (70% x 1, 75% x 1, 80% x 1) x 3
3 sets, no rest:
3 rope climbs
10 push press - 60%



Thursday January 21 2010

Rest



Wednesday January 20 2010

  • Jerk - 60% x 3 x 4
  • Jerk dip squat -- 80% (of jerk) x 4 x 4
4 sets:
A1. 20 GHB sit-ups; 20 sec rest
A2. 85% AMRAP dips; 2 min rest

Notes: On dips, approximate an 85% effort of max possible reps each set.



Tuesday January 19 2010

  • Clean - 60% x 3 x 4
  • Front squat - 60% x 5 x 4
4 sets, no rest:
3 rope climbs
50 m sled pull

Notes: Load the sled with 50-75% of BW or whatever it takes to make it a challenging walking pace - this is not a sprint.



Monday January 18 2010

  • Snatch - 60% x 3 x 4
  • Overhead squat - 60% x 5 x 4
4 sets:
A1. 10 Barbell bent row; 20X1; no rest
A2. 15 GHR; 90 sec rest



Sunday January 17 2010

Rest



Saturday January 16 2010

  • Snatch - Max
  • Clean & jerk - Max
  • Push Press or Press - Max
  • Back squat - Max
Notes: Give yourself 10-15 minutes of rest between exercises, but stay warm. Choose either to test your max on push press or press.



Friday January 15 2010

Rest

Spend time doing mobility work, foam rolling, stretching and icing.



Thursday January 14 2010

  • Snatch - 60% x 1 x 3; 65% x 1 x 2; 70% x 1 x 3
  • Clean & jerk - 60% x 1 x 3; 65% x 1 x 2; 70% x 1 x 3
Notes: Resist the urge to do more today. If you're bored, spend 30 minutes foam rolling and stretching after the lifts.



Wednesday January 13 2010

  • Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
  • Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
  • Front squat - med/heavy single
  • Kipping pull-ups - 3 x 65% of max consec reps/set
Notes: Front squat should be a challenging weight, but still moving relatively quickly; NOT a max for the day. Pull-ups - If you can do 25 consecutive kipping pull-ups, you would do 16 pull-ups per set (.65 x 25).



Tuesday January 12 2010

  • Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
  • Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3
4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 50% of MS
6 box jumps
12 KTE



Monday January 11 2010

  • Back squat - 90% x 2 x 2
  • Snatch pull - 90% (of snatch) x 2 x 2
  • Power jerk - 80% x 2 x 3
2 sets:
A1. Pull-ups x 3-4; 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

Week 5



Sunday January 10 2010

Rest



Saturday January 9 2010

  • Snatch - max for day
  • Clean & jerk - max for day
  • Back squat - max for day
Notes: 10 minutes rest between exercises, but stay warm. No more than 3 min rest between sets of snatches and CJs; rest as needed for squats.



Friday January 8 2010

  • Overhead squat - max for day; 80% x 2
  • Snatch - 70% x 2 x 5
5 sets; no rest:
5 DB power snatch
5 DB power jerk
5 DB split clean (per leg)

Use DBs approximately 15-20% each of your best power clean



Thursday January 7 2010

Rest



Wednesday January 6 2010

  • Front squat - 80% x 3 x 5
  • Snatch pull - 95% (of snatch) x 2 x 3
  • Jerk - max for day; 90% of that x 1 x 3
3 sets:
250 m row
3 rope climbs
10 sandbag shoulders (5/side) - 50% BW



Tuesday January 5 2010

  • Muscle snatch - 40% x 3 x 3
  • Clean & jerk - 70% x 2 x 5
3 sets; no rest:
6 1-arm DB power snatch (per side)
50 m prowler sprint - 50% BW



Monday January 4 2010

  • Back squat - 85% x 2 x 4
  • Snatch deadlift - 105% (of snatch) x 3 x 3
  • Push press - 78% x 4 x 5
3 sets:
A1. Pull-ups x 6; 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

Week 4



Sunday January 3 2010

Rest



Saturday January 2 2010

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
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 January 1 2010

  • Snatch balance - max for day; 70% of that x 3 x 4
  • Power snatch + snatch - 75% (of power snatch) x 1+1 x 5 sets; 2 min rest
4 sets:
3 box jumps - max height for reps/sets
12 kipping pull-ups
100 m run
1 min rest

Notes: On power snatch + snatch, focus on an aggressive turnover and securing the bar overhead as high and as quickly as possible; the turnover and height at which the bar is fixed overhead should be the same for the power snatch and following snatch, with adjustments for fatigue. That is, turn the bar over as high as possible and sit into the squat immediately. On box jumps, focus on extending the knees and hips maximally before lifting the feet rather than simply reaching for the box with hip flexion; attempt to drop down onto the box softly.