Catalyst Athletics Daily Training

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Thursday February 28 2013

  • Back Squat - heavy single
  • Jerk - (3, 2, 1) x 3
  • Power Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

20 KB Swings
15 DB Push Press



Wednesday February 27 2013

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Clean DL to knee + DL knee to hip + Clean Pull - 5 x 2+2+1
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5




Tuesday February 26 2013

  • Back Squat - heavy single
  • Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
  • Power Clean + Front Squat + Jerk - 5 x 1+1+1
  • Snatch Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
20 Sit Ups
15 Pull Ups



Monday February 25 2013

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Snatch DL to knee + DL knee to hip + Snatch Pull - 5 x 2+2+1
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 5 of 12



Sunday February 24 2013

Rest Day




Saturday February 23 2013

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single; 3 x 2
  • Good Morning - 3 x 5




Friday February 22 2013

Rest Day




Thursday February 21 2013

  • Power Snatch - 5 x 2
  • Power Clean + Push Press - 5 x 1+3
  • Front Squat - heavy single; 3 x 2

3 sets; no rest:

12 Pull Ups
200m Row



Wednesday February 20 2013

  • Clean & Jerk - heavy single
  • Clean Pull - 4 x 3
  • Back Squat - heavy single; 3 x 2
  • Good Morning - 3 x 5




Tuesday February 19 2013

  • Power Snatch + Snatch Push Press - 5 x 1+3
  • Power Clean + Power Jerk - 5 x 1+1
  • Front Squat - heavy single; 3 x 2

3 sets; no rest:

15 KB Swings
12 DB Push Presses



Monday February 18 2013

  • Snatch - heavy single
  • Snatch Pull - 4 x 3
  • Back Squat - heavy single; 3 x 2
  • Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 4 of 12




Sunday February 17 2013

Rest Day




Saturday February 16 2013

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5




Friday February 15 2013

Rest Day




Thursday February 14 2013

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • Hang Clean (knee) - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 Pull Ups
10 Ring Push Ups



Wednesday February 13 2013

  • Front Squat - heavy single
  • Clean & Jerk (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single
  • Clean Pull - 5 x 3
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5




Tuesday February 12 2013

  • Back Squat - heavy single
  • Hang Snatch (knee) - 5 x 2
  • Power Clean + Power Jerk - 5 x 1+1
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

12 2-arm DB Bent Row
12 2-arm DB Press



Monday February 11 2013

  • Front Squat - heavy single
  • Snatch (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single
  • Snatch Pull - 5 x 3
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 3 of 12



Sunday February 10 2013

Rest Day




Saturday February 9 2013

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5




Friday February 8 2013

Rest Day




Thursday February 7 2013

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • High-Hang Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
12 KB Swings
12 Pull Ups




Wednesday February 6 2013

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Segment Clean Pull (knee) + Clean Pull - 5 x 1+2
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5




Tuesday February 5 2013

  • Back Squat - heavy single
  • High-Hang Snatch - 5 x 2
  • Power Clean + Power Jerk - 5 x 2+1
  • Front Squat - heavy single; 3 x 2

3 sets; no rest:

250m Row
12 DB Presses



Monday February 4 2013

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Segment Snatch Pull (knee) + Snatch Pull - 5 x 2+1
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout
GOAL - beat last week's weight at least one exercise each day

Week 2 of 12




Sunday February 3 2013

Rest Day




Saturday February 2 2013

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning 3 x 5




Friday February 1 2013

Rest Day