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Wednesday July 31 2013

  • Front Squat - 80%x2x6
  • Clean Pull - 100%x3x3
  • Clean Deadlift - 110%x3x3
  • Snatch Push Press - 80%x5x4




Tuesday July 30 2013

  • Muscle Snatch - 75%x3x3
  • Power Snatch - 75%x2x2, 80%x1x3
  • Snatch Balance - 80%x2, 85%x1, 90%x1
3 sets; no rest:
10 Back Extensions
15 Russian Twists



Monday July 29 2013

  • Back Squat - 86%x2x8
  • Snatch Pull - 100%x3x3
  • Snatch Deadlift - 110%x3x3
  • Push Press - 80%x5x4
Week 5 of 7



Sunday July 28 2013

Rest Day




Saturday July 27 2013

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




Friday July 26 2013

Rest Day




Thursday July 25 2013

  • Jerk - 75%x2, 80%x1x3
  • Power Clean - 75%x2x2, 78%x1x3
  • SLDL - 3x5
3 sets; no rest:
15 KB Swings
15 Sit Ups




Wednesday July 24 2013

  • Front Squat - 78%x3x8
  • Clean Pull - 98%x3x3
  • Clean Deadlift - 108%x3x3
  • Snatch Push Press - 78%x5x5




Tuesday July 23 2013

  • Muscle Snatch - HS
  • Power Snatch - 75%x2x2, 78%x1x3
  • OHS - heavy single; 80%x2x3 (% of HS)
3 sets; no rest:
15 Back Extensions
15 Reverse Crunches




Monday July 22 2013

  • Back Squat - 84%x2x10
  • Snatch Pull - 98%x3x3
  • Snatch Deadlift - 108%x3x3
  • Push Press - 78%x5x5
Week 4 of 7



Sunday July 21 2013

Rest Day




Saturday July 20 2013

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




Friday July 19 2013

Rest Day




Thursday July 18 2013

  • Jerk - heavy single
  • Power Clean - 75%x2x5
  • SLDL - 3x5
3 sets; no rest:
15 Back Extensions
15 HLR




Wednesday July 17 2013

  • Front Squat - 76%x3x10
  • Clean Pull - 96%x4x3
  • Clean Deadlift - 106%x4x3
  • Snatch Push Press - 75%x5x5




Tuesday July 16 2013

  • Muscle Snatch - 73%x3x3
  • Power Snatch - 75%x2x5
  • Snatch Balance - heavy single; 80%x2x3 (% of HS)
3 sets; no rest:
20 V-Ups
15 KB Swings




Monday July 15 2013

  • Back Squat - 81%x3x10
  • Snatch Pull - 106%x4x3
  • Snatch Deadlift - 103%x5x3
  • Push Press - 75%x5x5
Week 3 of 7



Sunday July 14 2013

Rest




Saturday July 13 2013

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




Friday July 12 2013

Rest Day




Thursday July 11 2013

  • Jerk - 75%x2x4
  • Power Clean - 75%x1x5
  • SLDL - 3x5
3 sets; no rest:
20 KB Swing
15 Reverse Crunches




Wednesday July 10 2013

  • Front Squat - 73%x3x10
  • Clean Pull - 93%x5x3
  • Clean Deadlift - 103%x5x3
  • Snatch Push Press - 75%x5x5




Tuesday July 9 2013

  • Muscle Snatch - heavy single
  • Power Snatch - 75%x1x5
  • OHS - 65%x3x5
3 sets; no rest:
20 Sit Up
15 Back Extension



Monday July 8 2013

  • Back Squat - 78%x3x10
  • Snatch Pull - 93%x5x3
  • Snatch Deadlift - 103%x5x3
  • Push Press - 73%x5x5
Week 2 of 7



Sunday July 7 2013

Rest Day




Saturday July 6 2013

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




Friday July 5 2013

Rest Day




Thursday July 4 2013

  • Jerk - heavy single; 80%x2x3
  • Power Clean - 70%x2x5
  • SLDL - 3x5
3 sets; no rest:
15 Sit Ups
15 Back Extensions





Wednesday July 3 2013

  • Front Squat - 70%x3x10
  • Clean Pull - 90%x5x3
  • Clean Deadlift - 100%x5x3
  • Snatch Push Press - 70%x5x5




Tuesday July 2 2013

  • Muscle Snatch - 70%x3x4
  • Power Snatch - 70%x2x5
  • Snatch Balance - 65%x3x5

3 sets; no rest:
20 KB Swings
15 Push Ups



Monday July 1 2013

  • Back Squat - 75%x3x10
  • Snatch Pull - 90%x5x3
  • Snatch Deadlift - 100%x5x3
  • Push Press - 70%x5x5

Week 1 of 7

This will be a 7-week squat-emphasis cycle.