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Saturday March 31 2012

  • Back Squat - 80% x 3 x 8
  • Snatch - 70% x 3 x 2, 75% x 2 x 3
  • Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
  • Snatch High-Pull - 70% (of snatch) x 3 x 3




Friday March 30 2012

Rest Day




Thursday March 29 2012

  • Power Snatch - 65% x 3 x 4
  • Power Clean - 65% x 3 x 4
  • Power Jerk - 65% x 3 x 4
  • Snatch High-Pull - 70% x 3 x 3
3 sets; no rest:
600 m row
15 DB push press



Wednesday March 28 2012

  • Back Squat - 75% x 5 x 5
  • Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
  • Halting Clean Deadlift - 80% (of clean) x 3 x 3
  • SLDL - 60% (of back squat) x 5 x 3




Tuesday March 27 2012

  • Jerk behind the neck - 70% x 3 x 5
  • Push Press - 75% x 5 x 4
  • Jerk dip squat - 80% (of jerk) x 5 x 3
3 sets; no rest:
2 min jump rope
15 pull-ups



Monday March 26 2012

  • Back Squat - 65% x 10 x 3
  • Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
  • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
  • Overhead Squat - 65% x 3 x 5
Week 1 of 4 (1 of 12)

This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.




Sunday March 25 2012

Rest Day



Saturday March 24 2012

  • Snatch - max
  • Clean & Jerk - max
  • Back squat - max
Take 10-15 minutes of rest between exercises, but stay warm.



Friday March 23 2012

Rest Day



Thursday March 22 2012

  • Power Snatch - 60% x 2 x 2, 60% x 1 x 4
  • Power Clean & Jerk - 60% x 2 x 2, 60% x 1 x 4
  • Box jump - 3 x 3




Wednesday March 21 2012

  • Snatch - 80% x 1 x 3
  • Clean & Jerk - 80% x 1 x 2
  • Snatch Pull - 90% (of snatch) x 2, 95% x 2, 100% x 2




Tuesday March 20 2012

  • Power Snatch - 75% x 1 x 5
  • Power Clean & Jerk - 75% x 1 x 5
  • Box Jump (from squat position) - 3 x 3
1000 m row at 75% effort



Monday March 19 2012

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



Sunday March 18 2012

Rest Day



Saturday March 17 2012

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front Squat - heavy single
If you reach your heavy single in snatch or clean & jerk with fewer than 10 reps over 60%, drop back down in weight and do singles until you've totaled 10 above 60%.



Friday March 16 2012

Rest Day



Thursday March 15 2012

  • Power Snatch - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2
  • Power Clean & Jerk - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2
3 sets:
3 box jump
500 m row
1 min rest



Wednesday March 14 2012

  • Snatch - 70% x 1 x 3, 75% x 1 x 2
  • Clean & Jerk - 70% x 1 x 3, 75% x 1 x 2
  • Snatch Pull - 90% (of snatch) x 2, 95% x 2, 100% x 2
  • Front Squat - 70% x 2 x 3




Tuesday March 13 2012

  • Power Snatch - 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3
  • Power Clean & Jerk - 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3
3 sets:
3 Box jump
15 pull-ups
10 topside plate halfmoons/side
1 min rest



Monday March 12 2012

  • Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1
  • Clean & Jerk - 70% x 2, 75% x 2, 80% x 1, 85% x 1
  • Clean Pull - 90% x 2, 95% x 2, 100% x 2
  • Back Squat - 75% x 2, 80% x 2, 85% x 1
Week 5 of 6



Sunday March 11 2012

Rest Day



Saturday March 10 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 March 9 2012

Rest Day



Thursday March 8 2012

  • Power Clean - heavy single
  • Hang Snatch (below knee) - 75% x 1 x 3, 80% x 1 x 2
  • Overhead Squat - heavy single
3 sets; no rest:
15 DB hang power clean
15 DB push jerk



Wednesday March 7 2012

  • Clean - 80% x 1 x 2, 85% x 1 x 3
  • Clean Pull - 100% (of clean) x 3 x 2, 105% x 2 x 2
  • Front Squat - 85% x 2 x 2, 90% x 1 x 2




Tuesday March 6 2012

  • Jerk - heavy single
  • Power Snatch - heavy single
  • Push Press - heavy single
3 sets: no rest:
15 KB swings
15 push-ups



Monday March 5 2012

  • Snatch - 80% x 1 x 2, 85% x 1 x 3
  • Snatch Pull - 100% (of snatch) x 3 x 2, 105% x 2 x 2
  • Pause Back Squat - 75% x 3 x 2, 80% x 2 x 2
Week 4 of 6



Sunday March 4 2012

Rest Day



Saturday March 3 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




Friday March 2 2012

Rest Day



Thursday March 1 2012

  • Power Clean - 70% x 2 x 2, 75% x 1 x 3
  • Hang Snatch (below knee) - 70% x 2 x 2, 75% x 1 x 3
  • Overhead Squat - heavy single
4 sets; no rest:
10 pull-ups
10 DB push press