Catalyst Athletics Daily Training

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Sunday March 31 2013

Rest Day




Saturday March 30 2013

  • Snatch - 70%x2, 80%x2, 85% x 2 x 4
  • Clean & Jerk - 70% x 2(1+1), 80% x 2(1+1), 85% x 2(1+1) x 3
  • Clean Pull - 95% x 2 x 2, 105% x 2 x 3
  • Front Squat - 70%x2, 80%x2, (85%x2, 90%x1, 95%x1) x 3




Friday March 29 2013

Rest Day




Thursday March 28 2013

  • Power Snatch - heavy single; (90%x1, 95%x1, 100%x1) x 3
  • Power Clean + Jerk - heavy single; (90%x1, 95%x1, 100%x1) x 3
  • Clean Pull - 100% x 3 x 3, 105% x 3 x 2
3 sets; no rest:
15 KB Swings
12 Pull Ups



Wednesday March 27 2013

  • Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2 x 2
  • Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2+1 x 2
  • Snatch Pull - 100% x 3 x 2, 105% x 2 x 2
  • Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 3 x 3




Tuesday March 26 2013

  • 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:
300m Row
12 DB Push Press



Monday March 25 2013

  • Snatch - heavy single; (90%x1, 95%x1) x 3
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch Pull - 105% x 2 x 4
  • Front Squat - 70%x2, 80%x2, 85%x2, 90% x 2 x 3

Week 9 of 12



Sunday March 24 2013

Rest Day




Saturday March 23 2013

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - 90%x1
  • Pause Back Squat - 75% x 2 x 3
  • Good Morning - 3 x 5




Friday March 22 2013

Rest Day




Thursday March 21 2013

  • Jerk - 70%x2, 75%x2, 80% x 2 x 3
  • Power clean - 70% x 2 x 2, 75% x 2 x 3
  • Front Squat - 85%x1, 75% x 2 x 3

3 sets; no rest:
12 DB Push Press
10 Pull Ups



Wednesday March 20 2013

  • Clean & Jerk - (75%x 2+1, 80%x 1+1, 85% x 1+1) x 3
  • Clean Pull - 90%x3, 95%x3, 100%x3
  • Back Squat - 90%x1
  • Pause Back Squat - 70% x 2 x 3
  • Good Morning 3 x 5




Tuesday March 19 2013

  • Power Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 2 x 2
  • Power Clean + Jerk - 70%x2, 75%x2, 80%x 2 x 3
  • Front Squat - 85%x1, 75% x 2 x 3

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



Monday March 18 2013

  • Snatch -  (75%x2, 80%x1, 85%x1) x 3
  • Snatch Pull - 90%x3, 95%x3. 100%x3
  • Back Squat - 75%x2, 80%x2, 85%x 2 x 2
  • Good Morning 3 x 5

Recovery Week

Week 8 of 12



Sunday March 17 2013

Rest Day




Saturday March 16 2013

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




Friday March 15 2013

Rest Day




Thursday March 14 2013

  • Back Squat - heavy single
  • Jerk - (2, 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:

15 Pull Ups
15 KB Swing




Wednesday March 13 2013

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




Tuesday March 12 2013

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

3 sets; no rest:
10 DB Bent Row
10 DB Press




Monday March 11 2013

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 1
  • Snatch DL to knee + DL knee to hip + Snatch Pull - 4 x 2+2+1
  • Back Squat - heavy single; 3 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 7 of 12





Sunday March 10 2013

Rest Day




Saturday March 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 March 8 2013

Rest Day




Thursday March 7 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:

200m Row
12 Pull Ups



Wednesday March 6 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 March 5 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:
15 KB Swing
15 DB Press



Monday March 4 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 6 of 12





Sunday March 3 2013

Rest Day




Saturday March 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 March 1 2013

Rest Day