Catalyst Athletics Daily Training

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Wednesday February 29 2012

  • Clean - 80% x 2 x 2, 80% x 1 x 3
  • Clean Pull - 95% (of clean) x 3 x 2, 100% x 3 x 2
  • Front Squat - 85% x 2 x 4




Tuesday February 28 2012

  • Jerk - heavy single
  • Power Snatch - 70% x 2 x 2, 75% x 1 x 3
  • Push Press - 75% x 5, 80% x 5 x 2
3 sets; no rest:
10 KB snatch/arm
400 m row



Monday February 27 2012

  • Snatch - 80% x 2 x 2, 80% x 1 x 3
  • Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 2
  • Pause Back Squat - 75% x 3 x 5
Week 3 of 6



Sunday February 26 2012

Rest Day



Saturday February 25 2012

  • Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Back Squat - heavy single
  • SLDL - 3 x 5
3 sets:
300 m row sprint
30 sec rest



Friday February 24 2012

Rest Day



Thursday February 23 2012

  • Power Clean - 70% x 2 x 5
  • Hang Snatch (below knee) - 65% x 2 x 3, 70% x 2 x 2
  • Snatch Push Press + OHS - 75% x 3+2 x 3
3 sets; no rest:
2 min jump rope
12 DB push press



Wednesday February 22 2012

  • Clean - 75% x 3 x 2, 75% x 2 x 3
  • Clean Pull - 95% (of clean) x 3 x 5
  • Front Squat - 80% x 3 x 5




Tuesday February 21 2012

  • Jerk - heavy single; 80% of HS x 1 x 3
  • Power Snatch - 70% x 2 x 5
  • Push Press - 75% x 5 x 3
3 sets; no rest:
20 KB swings
10 DB chainsaw rows/arm



Monday February 20 2012

  • Snatch - 75% x 3 x 2, 75% x 2 x 3
  • Snatch Pull - 95% (of snatch) x 3 x 5
  • Pause Back Squat - 70% x 4 x 5
Week 2 of 6



Sunday February 19 2012

Rest Day



Saturday February 18 2012

  • Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Front squat - heavy single
  • SLDL - 3 x 5




Friday February 17 2012

Rest Day



Thursday February 16 2012

  • Power clean - 65% x 3 x 5
  • Hang snatch (below knee) - 60% x 2 x 5
  • Snatch push press + Overhead squat - 70% x 3+2 x 3
6 sets; no rest:
5 pull-ups
5 push-ups
5 KB swings



Wednesday February 15 2012

  • Clean - 70% x 3 x 5
  • Clean Pull - 85% (of clean) x 4 x 5
  • Front squat - 75% x 3 x 5




Tuesday February 14 2012

  • Jerk behind the neck - heavy single; 80% of HS x 1 x 3
  • Power snatch - 65% x 3 x 5
  • Push Press - 70% x 5 x 3
3 sets; no rest:
500 m row
20 push ball (6# ball)



Monday February 13 2012

  • Snatch - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 4 x 5
  • Pause back squat - 65% x 5 x 5
Week 1 of 6



Sunday February 12 2012

Rest Day



Saturday February 11 2012

  • Snatch - max
  • Clean & Jerk - max
  • Front or back squat - max




Friday February 10 2012

Rest Day



Thursday February 9 2012

  • Snatch - 40-50% x 1 x 5-8
  • Clean & Jerk 40-50% x 1 x 4-6
Adjust the weight and sets based on how you're feeling - if you're feeling tired and slow today, stick with the empty bar only.



Wednesday February 8 2012

  • Snatch - 75% x 1 x 3
  • Clean & Jerk - 70% x 1 x 3
  • Snatch Pull - 90% x 2 x 3




Tuesday February 7 2012

  • Snatch - 60% x 1 x 8
  • Clean & Jerk - 60% x 1 x 5
  • Light technique work of choice - 10 min max




Monday February 6 2012

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Clean Pull - 90% x 2 x 3
  • Back Squat - 70% x 2, 75% x 2, 80% x 2
Week 6 of 6



Sunday February 5 2012

Rest Day



Saturday February 4 2012

  • Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
  • Clean & Jerk - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
  • Front Squat - 90% x 1




Friday February 3 2012

Rest Day



Thursday February 2 2012

  • Power Snatch - 80% x 1 x 6
  • Power Clean & Jerk - 80% x 1 x 6
3 sets:
3 box jumps
15 DB push press
30 sec rest



Wednesday February 1 2012

  • Snatch - 70% x 1, 75% x 1, 80% x 1 x 4
  • Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 4
  • Snatch Pull - 90% x 2, 95% x 2, 100% x 2
  • Back Squat - 80% x 3 x 3