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Wednesday October 31 2012

  • Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2
  • Press -  4 x 4 - challenging weight but smooth reps; no grinds
4 sets; no rest:
15 KB swings
10 pull-ups



Tuesday October 30 2012

  • Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3
  • Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70% x 2+1 x 3 sets
  • Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3
5 sets; 30 sec rest between sets:
10 push-ups (on DBs)
10 renegade rows/arm





Monday October 29 2012

  • Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3
  • Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets
  • Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4
This next 4-week block is based on programming by Bob Takano. Check out his book here. Week 9 of 12



Sunday October 28 2012

Rest Day




Saturday October 27 2012

Snatch - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4
Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4 sets
Back Squat - 70%x2, 75%x2, 80% x 2 x 2




Friday October 26 2012

Rest Day




Thursday October 25 2012

  • Power Snatch - 70%x2, 75%x2, 80%x1x3
  • Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2
  • Jerk Bnk - 60%x2, 65%x2, 70%x2x3
3 sets; no rest:
10 KB swings
10 KB clean/arm
10 KB push press/arm





Wednesday October 24 2012

  • Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets
  • Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2
  • Front Squat - 70%x3, 75%x2x3




Tuesday October 23 2012

  • Power Clean - 70%x2, 75%x2, 80%x1x3
  • Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3
  • Push Press - 70%x3, 75%x3x2
Alternating 30 seconds of high effort and 30 seconds of low effort, row 1500 m



Monday October 22 2012

  • Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3
  • Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2
  • Back Squat - 70%x3, 75%x3, 80%x2x3
Week 8 of 12



Sunday October 21 2012

Rest Day




Saturday October 20 2012

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat 75% x3, 80%x3x2, 85%x3, 3RM
  • Good Morning - 3x5
  • Press - 1RM




Friday October 19 2012

Rest Day




Thursday October 18 2012

  • Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
  • Snatch High-Pull - 75% (of sn) x3, 80%x3x3
  • Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1, 3+1RM

3 sets; no rest:
500 m row
15 chin-ups



Wednesday October 17 2012

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
  • Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2
  • Front Squat - 70%x3, 75%x3, 80%x3, 85%x3, 3RM




Tuesday October 16 2012

  • Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
  • Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM
  • Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM
5 sets; no rest:
8 KB swings
4 KB clean + push press/arm



Monday October 15 2012

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
  • Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2
  • Back Squat - 70%x4, 75%x4, 80%x4, 4RM
  • SLDL - 3x5
Week 7 of 12



Sunday October 14 2012

Rest Day




Saturday October 13 2012

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat 75% x3, 80%x3x2, 85%x3x2
  • Good Morning - 3x5
  • Press - 3x6




Friday October 12 2012

Rest Day




Thursday October 11 2012

  • Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
  • Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3
  • Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1x2
20-15-10-5 reps, no rest:
Chin-ups
Push-ups




Wednesday October 10 2012

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3
  • Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2
  • Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2




Tuesday October 9 2012

  • Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2
  • Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2
  • Push Press - 70%x5, 75%x5, 80%x3x3
7 sets; no rest:
5 DB power clean
5 DB push press
5 DB bent row




Monday October 8 2012

  • Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3
  • Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2
  • Back Squat - 70%x4, 75%x4, 80%x4x3
  • SLDL - 3x5
Just like last week, increase the weights on the heaviest sets of each exercise if you're feeling good.

Week 6 of 12



Sunday October 7 2012

Rest Day




Saturday October 6 2012

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat 75% x3, 80%x3x4
  • Good Morning - 3x5
  • Press - 3x6




Friday October 5 2012

Rest Day




Thursday October 4 2012

  • Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4
  • Snatch HIgh-Pull - 75% (of snatch) x 3 x 5
  • Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1, 80% x 3+1 x 3
3 sets; 1 min rest:
500 m row sprint
15 Kb swings




Wednesday October 3 2012

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
  • Clean Pull - 100% (of clean) x 3 x 4
  • Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3




Tuesday October 2 2012

  • Power Clean - 70%x3, 75%x3, 80% x 2 x 4
  • Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4
  • Push Press - 70% x 5, 75% x 5, 80% x 3 x 3
2-4-6-8-10-8-6-4-2 reps of:
Pull-ups
Dips





Monday October 1 2012

  • Snatch - 60%x3, 65%x3, 70%x2, 75x2x4
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 75% x 4 x 5
  • SLDL - 3x5
Week 5 of 12