Catalyst Athletics Daily Training

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Tuesday November 30 2010

  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
  • Jerk - heavy single
  • Snatch push press - 3 x 3




Monday November 29 2010

  • Power snatch - 60% x 1 x 5
  • Back squat - 93% x 1
  • Snatch pull - 80% x 2 x 3
Week 9 of 9



Sunday November 28 2010

Rest



Saturday November 27 2010

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Back squat - 80% x 1
  • Stiff-legged deadlift - 3 x 5




Friday November 26 2010

Rest



Thursday November 25 2010

  • Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
  • Overhead squat - heavy single
30 sec each exercise; 3 sets:
Push ball (light and fast)
KB swing
DB hang high-pull




Wednesday November 24 2010

  • Front squat - 88% x 2 x 3
  • Clean pull - 104% (of clean) x 2 x 2
  • Clean deadlift - 114% (of clean) x 2




Tuesday November 23 2010

  • Snatch - 60% x 1 x 5; 1 min rest
  • Jerk - heavy single
  • Snatch push press - heavy single
3 sets; no rest:
10 sandbag halfmoons/side
10 pull-ups



Monday November 22 2010

  • Back squat - 90% x 2 x 4
  • Snatch pull - 104% (of snatch) x 2 x 2
  • Snatch deadlift - 114% (of snatch) x 2
Week 8 of 9



Sunday November 21 2010

Rest



Saturday November 20 2010

  • Front squat - max
  • Snatch - 70% x 1 x 5
  • Clean & jerk - 70% x 1 x 5
  • Stiff-legged deadlift - 3 x 5




Friday November 19 2010

Rest



Thursday November 18 2010

  • Clean - 60% x 1 x 5; 1 min rest
  • Snatch balance - heavy single
3 sets; no rest:
10 KB swing
5 box jumps; mid-thigh+
10 sandbag bent row



Wednesday November 17 2010

  • Front squat - 86% x 2 x 6
  • Clean pull - 102% (of clean) x 2
  • Clean deadlift - 112% (of clean) x 2




Tuesday November 16 2010

  • Power snatch - 60% x 1 x 5; 1 min rest
  • Jerk - heavy single
  • Snatch push press - 3 x 3
3 sets; no rest:
350 m row
10 sandbag push press



Monday November 15 2010

Back squat - 88% x 2 x 8
Snatch pull - 102% (of snatch) x 2 x 2
Snatch deadlift - 112% x 2

Week 7 of 9



Sunday November 14 2010

Rest



Saturday November 13 2010

  • Snatch - 80-90% x 1
  • Clean & jerk - 90-90% x 1
  • Back squat - 80% x 1
  • SLDL - 3 x 5




Friday November 12 2010

Rest



Thursday November 11 2010

  • Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
  • Overhead squat - heavy single
3 sets; no rest:
10 1-arm KB swing
10 1-arm KB push press
Complete 10+10 each set before switching sides



Wednesday November 10 2010

  • Front squat - 84% x 2 x 10
  • Clean pull - 100% (of clean) x 3 x 2
  • Clean deadlift - 110% (of clean) x 3




Tuesday November 9 2010

  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
  • Jerk - heavy single
  • Snatch push press - 3 x 4
3 sets; no rest:
15 GHB sit-ups
15 pull-ups



Monday November 8 2010

  • Back squat - 86% x 2 x 10
  • Snatch pull - 100% (of snatch) x 3 x 2
  • Snatch deadlift - 110% (of snatch) x 3
Week 6 of 9



Sunday November 7 2010

Rest



Saturday November 6 2010

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Stiff-legged deadlift - 3 x 5




Friday November 5 2010

Rest



Thursday November 4 2010

  • Clean - (65% x 1, 70% x 1, 75% x 1) x 3
  • Snatch balance - heavy single
With no rest:
Pull-ups - 10-8-6-4-2 reps
KB swing - 10-8-6-4-2 reps



Wednesday November 3 2010

  • Front squat - 81% x 3 x 10
  • Clean pull - 98% x 3 x 2
  • Clean deadlift - 108% x 3




Tuesday November 2 2010

  • Power snatch - (65% x 1, 70%x 1, 75% x 1) x 3
  • Jerk - heavy single
3 sets; no rest:
20 m farmer's walk
5 Snatch push press - 76%



Monday November 1 2010

  • Back squat - 84% x 3 x 10
  • Snatch pull - 98% x 3 x 2
  • Snatch deadlift - 108% x 3
Week 5 of 9