Catalyst Athletics Daily Training

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Sunday June 30 2013

Rest Day




Saturday June 29 2013

  • Snatch - Max!
  • Clean & Jerk - Max!




Friday June 28 2013

Rest Day




Thursday June 27 2013

  • Power Snatch - 60% x 2 x 3 (% of full)
  • Power Clean - 60% x (2+1) x 3 (% of full)
  • Front Squat - 60%x3, 70% x 3 x 2
3 sets; no rest:
200 Row
15 Ball Slam





Wednesday June 26 2013

Rest Day




Tuesday June 25 2013

  • Power Snatch - 60%x2, 70%x2x3 (% of full)
  • Power Clean - 60% x (2+1), 70% x (2+1) x 3 (% of full)
  • Back Squat - 60%x3, 70% x 3 x 3
3 sets; no rest:
15 DB Press
12 Pull Ups




Monday June 24 2013

  • Snatch - 60%x1, 70%x1, 80%x1, 85%x1
  • Clean & Jerk - 60%x1, 70%x1, 80%x1, 85%x1
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2
  • Press - 4 x 4
Week 9 of 9



Sunday June 23 2013

Rest Day




Saturday June 22 2013

  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • Snatch Pull - 90% x 3 x 4
  • Clean Pull - 85% x 3 x 3




Friday June 21 2013

Rest Day




Thursday June 20 2013

  • Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Clean & Jerk - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90% x 1 x 3
  • Press - 4 x 3
3 sets; no rest:
15 Push Ups
15 Pull Ups



Wednesday June 19 2013

  • Power Snatch - 60%x1, (65%x1, 70%x1, 75%x1) x 3 (% of full)
  • Power Clean + Jerk - 60%x1, (65%x1, 70%x1, 75%x1) x 3 (% of full)
  • Push Press - 60%x3, 65%x3, 70% x 2 x 3
  • Good Morning - 4 x 4




Tuesday June 18 2013

  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • Clean Pull - 90% x 3 x 4
  • Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
3 sets; no rest:
300m Row
15 KB Swings




Monday June 17 2013

  • Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Clean & Jerk - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Front Squat - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Snatch Pull - 95% x 3 x 4
  • Press - 4 x 4
Week 8 of 9



Sunday June 16 2013

Rest Day




Saturday June 15 2013

  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 3
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) x 3
  • RDL - 90% x 4 x 4 (% of clean)
  • Push Press - 60%x4, 65%x4, 70% x 4 x 2




Friday June 14 2013

Rest Day




Thursday June 13 2013

  • Power Snatch - 60%x4, 65%x4, 70% x 4 x 3 (% of full)
  • Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (4+1) x 3 (% of full)
  • Front Squat + Jerk - 70% x (2+2), 80% x (2+2) x 4
  • Front Squat - 85% x 3 x 4
  • Press - 4 x 4
3 sets; no rest:
50 Double
12 Pull Ups



Wednesday June 12 2013

  • Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 80% x 3 x 3
  • Clean & Jerk - 60% x (1+1), 70% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 80% x (3+1) x 3
  • RDL - 85% x 4 x 4 (% of clean)




Tuesday June 11 2013

  • Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1, 65%x3, 70%x3 (% of full)
  • Power Clean + Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1),75% x (1+1), 65% x (3+1), 70% x (3+1) (% of full)
  • Clean Pull - 90% x 3 x 4
  • Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
3 sets; no rest:
20 KB Swings
12 DB Press




Monday June 10 2013

  • Snatch - 60%x2,70%x2, 80%x2, 85%x2, 90%x1, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1), 90% x (1+1), 80% x (2+1), 85% x (2+1)
  • Snatch Pull - 95% x 3 x 5
  • Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 3
  • Press - 4 x 4
Week 7 of 9



Sunday June 9 2013

Rest Day




Saturday June 8 2013

  • Back Squat - 60%x2, 70%x2 80%x2, 85%x2
  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean Pull + Clean - 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3
  • Power Jerk BNK - 60%x4, 65%x4, 70% x 3 x 3
  • Front Squat - 60%x3, 70%x3, 80% x 3 x 2
  • Good Morning - 4 x 8




Friday June 7 2013

Rest Day




Thursday June 6 2013

  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x2, 75% x 3 x 3
  • Snatch Pull + Snatch - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
  • Clean + FS + Jerk - 60% x (1+3+1), 70% x (1+3+1), 75% x (1+3+1) x 5
  • Snatch DL on Riser - 90% x 4 x 4
  • Power Snatch + Snatch Push Press - 60% x (3+3), 65% x (3+3), 70% x (2+3) x 3 (% of full)
  • Press - 4 x 5
3 sets; no rest:
20 KB Swings
12 Pull Ups



Wednesday June 5 2013

  • Snatch - 60%x2, 70%x2, 80% x 2 x 4
  • Clean & Jerk - 60%x2, 70%x2, 80% x (2+1) x 3
  • Power Clean + Push Press - 60% x (1+3), 65% x (1+3), 70% x (1+3) x 3 (% of full)
  • Good Morning - 4 x 8




Tuesday June 4 2013

  • Back Squat - 60%x4, 70%x4, 80% x 4 x 4
  • Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 2 (% of full)
  • Power Clean + Power Jerk - 60% x (3+3), 65% x (3+2), 70% x (3+2) x 2 (% of full)
  • Clean High-Pull - 80%x3, 85%x3, 90% x 2 x 4
3 sets; no rest:
15 DB Press
15 DB Bent Row




Monday June 3 2013

  • Snatch - 60% x 3,70% x 3, 80% x 3 x 4
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
  • Power Jerk BNK - 60%x3, 70% x 3 x 3
  • Snatch Pull - (80%x4, 90%x3) x 4
  • Clean Segment Deadlift (1", hip) - 85% x 3 x 3
  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x2
  • Box Jump - 4 x 3
Week 6 of 9



Sunday June 2 2013

Rest Day




Saturday June 1 2013

  • Front Squat - 60%x4, 70%x4, 80%x4, 85% x 3 x 3
  • Snatch - 60%x4, 70%x4, 80% x 4 x 3
  • Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (4+1) x 3
  • Push Press - 60%x4, 65%x4, 70%x4x3
  • Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2