Catalyst Athletics Daily Training

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Tuesday April 30 2013

  • Back Squat - 60%x3, 70%x3, 80% x 3 x 2
  • Power Snatch - 60%x4, 65%x4, 70% x 2 x 3
  • Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (2+1) x 3
  • Clean Deadlift - 80% x 5 x 4
3 sets; no rest:
15 Pull Ups
20 KB Swings





Monday April 29 2013

  • Back Squat - 60%x4, 70%x4, 75% x 4 x 3
  • Snatch - 60%x4, 70%x4, 75% x 3 x 3
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3
  • Snatch Deadlift - 85% x 4 x 4
  • Press - 4 x 5
Week 1 of 9

This is a cycle adapted from a program by Bob Takano. Lots of volume, so be sure to make the extra effort on recovery.




Sunday April 28 2013

Rest Day




Saturday April 27 2013

  • Front Squat - 75% x 2 x 5
  • Snatch 70% x 1 x 6
  • Snatch Pull - 85% x 3 x 3
  • Good Morning - 3 x 5




Friday April 26 2013

Rest Day




Thursday April 25 2013

  • Power Clean + Push Jerk - 70% x (1+1) x 6
  • Snatch Balance - heavy single; 75% x 2 x 2
  • Push Press - 70% x 5 x 5

3 sets; no rest:
45 seconds Double Unders
15 DB Push Press



Wednesday April 24 2013

  • Back Squat - 75% x 3 x 5
  • Clean & Jerk - 70% x (1+1) x 6
  • Clean Pull - 85% x 3 x 3
  • Good Morning - 3 x 5




Tuesday April 23 2013

  • Power Snatch - 70% x 1 x 6
  • OHS - heavy single; 75% x 2 x 2
  • Snatch Push Press - 70% x 5 x 5

3 sets; no rest:
20 KB Swing
15 Pull Ups



Monday April 22 2013

  • Back Squat - 70% x 2 x 5
  • Snatch - 70% x 1 x 6
  • Snatch Pull - 85% x 3 x 3
  • SLDL - 3 x 5

Week 0



Sunday April 21 2013

Rest Day




Saturday April 20 2013

  • Snatch - heavy single
  • Clean & Jerk - heavy single




Friday April 19 2013

Rest Day




Thursday April 18 2013

  • Power Snatch - 60% x 1 x 5
  • Power Clean + Jerk - 60% x (1+1) x 5
3 sets; no rest:
10 Pull Ups
15 KB Swings



Wednesday April 17 2013

  • Snatch - 75%x2, 80% x 1 x 3
  • Power Clean + Jerk - 75% x (1+1) x 3
  • Snatch Pull - 90% x 2 x 3
  • Front Squat - 75% x 2, 80% x 1 x 2




Tuesday April 16 2013

  • Power Snatch - 60%x2, 65%x2, 70%x2, 75% x 1 x 3
  • Power Clean + Jerk - 60% x 2(1+1), 65% x 2(1+1), 70% x 2(1+1), 75% x (1+1) x 3
3 sets; no rest:
12 DB Bent Row
12 DB Push Press



Monday April 15 2013

  • Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
  • Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
  • Clean Pull - 90%x2, 95% x 2 x 2
  • Back Squat - 75%x3, 80%x2, 85% x 2 x 2

Week 12 of 12



Sunday April 14 2013

Rest Day




Saturday April 13 2013

  • Snatch - 70%x2, 75%x2, 80%x2, 85% x 2 x 3
  • Clean & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2




Friday April 12 2013

Rest Day




Thursday April 11 2013

  • Power Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Clean Pull - 100% x 2 x 5
3 sets; no rest:
300m Row
16 KB Swings



Wednesday April 10 2013

  • Snatch - heavy single; 90% x 2 x 3 (% of PR)
  • Clean & Jerk - heavy single; 90% x (1+1) x 3 (% of PR)
  • Clean Pull - 95% x 2 x 5
  • Back Squat - heavy single; 90% x 2 x 3 (% of PR)




Tuesday April 9 2013

  • Technique Work of Choice
  • Power Snatch - 60%x2, 65%x2, 70% x 1 x 8
  • Power Clean + Power Jerk - 60% x (1+1), 65% x (1+1), 70% x (1+1) x 8
3 sets; no rest:
12 Pull Ups
15 DB Press



Monday April 8 2013

  • Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Snatch Pull - 100% x 2 x 5
  • Front Squat - heavy single; 90% x 1 x 5 (% of HS)

Week 11 of 12



Sunday April 7 2013

Rest Day




Saturday April 6 2013

  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2
  • Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2




Friday April 5 2013

Rest Day




Thursday April 4 2013

  • Power Snatch - heavy single; (90%x1, 95%x1) x 3
  • Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch High-Pull - 100% x 2 x 4
3 sets; no rest:
12 Pull Ups
25 Double Unders



Wednesday April 3 2013

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Pull - 105% x 2 x 5
  • Back Squat - heavy single; (90%x1, 95%x1) x 3




Tuesday April 2 2013

  • Technique Work of Choice
  • Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3
  • Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3
3 sets; no rest:
15 KB Swing
12 2-arm KB Push Press




Monday April 1 2013

  • Snatch - heavy single; (90%x1, 95%x1) x 3
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - heavy single; (90%x1, 95%x1) x 3

Week 10 of 12