Catalyst Athletics Daily Training

Home


2014
2013
2012
2011
2010
2009
2008
2007
Friday May 31 2013

Rest Day




Thursday May 30 2013

  • Back Squat - 60%x5, 70%x5, 80%x5, 85%x4, 80%x4, 85%x3
  • Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full)
  • Power Clean & Power Jerk - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full)
  • Snatch Pull - 85% x 5 x 5
  • Press - 4 x 5
3 sets; no rest:
50 Double Unders
12 Pull Ups




Wednesday May 29 2013

  • Front Squat - 60%x4, 70%x4, 80% x 4 x 3
  • 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)
  • RDL - 90% x 5 x 4 (% of clean)




Tuesday May 28 2013

  • Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 4
  • Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
  • Power Clean + Front Squat + Power Jerk -60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
  • Clean Pull - 90% x 4 x 4
  • Good Morning - 4 x 8
3 sets; no rest:
20 KB Swing
15 Push Ups




Monday May 27 2013

  • Back Squat - 60%x5, 70%x5, 80% x 5 x 4
  • Snatch - 60%x4, 70%x4, 80%x4, 85% x 4 x 3
  • Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (4+1) x 3
  • Snatch High-Pull - 90% x 4 x 4
  • Press - 4 x 5

Week 5 of 9




Sunday May 26 2013

Rest Day




Saturday May 25 2013

  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
  • Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1 (% of full)
  • Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1), 75% x (1+1) (% of full)
  • RDL - 90% x 4 x 4 (% of clean)
  • Press - 4 x 5




Friday May 24 2013

Rest Day




Thursday May 23 2013

  • Front Squat - 60%x4, 70%x4, 80%x4, 85% x 4 x 3
  • 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) x 2
  • Clean Pull - 85% x 4 x 4
  • Good Morning - 4 x 8
3 sets; no rest:
10 Pull Ups
10 Dips



Wednesday May 22 2013

Rest Day




Tuesday May 21 2013

  • Back Squat - 60%x4, 70%x4, 80% x 4 x 2
  • Power Snatch - 60%x3, 65%x3, 70% x 3 x 3 (% of full)
  • Power Clean + Jerk -60% x (3+1), 65% x (3+1), 70% x (3+1) x 3 (% of full)
  • Romanian Dead Lift - 85% x 5 x 4 (% of clean)
  • Push Press - 60%x3, 70% x 3 x 3
3 sets; no rest:
250m Row
20 1-arm DB Press



Monday May 20 2013

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

Week 4 of 9




Sunday May 19 2013

Rest Day




Saturday May 18 2013

  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2
  • Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (3+1), 80% x (3+1)
  • Snatch Pull - 90% x 4 x 4
  • Clean Pull - 85% x 4 x 4
  • Back Squat - 60%x5, 70%x5, 80% x 5 x 2




Friday May 17 2013

Rest Day




Thursday May 16 2013

  • Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
  • Power Snatch - 60%x3, 65%x3, 70%x3x4 (% of full)
  • Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1) x 2 (% of full)
  • Clean High-Pull - 85% x 4 x 5
  • RDL - 85% x 5 x 5 (% of clean)
  • Push Press - 60%x4, 65%x4, 70% x 4 x 2
  • Press - 4 x 5
3 sets; no rest:
50 Double Unders
12 DB High-Pulls




Wednesday May 15 2013

  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
  • 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)
  • Clean Deadlift - 80% x 3 x 5 (10 second negative)




Tuesday May 14 2013

  • Back Squat - 60%x3, 70%x3, 80% x 3 x 3
  • Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
  • Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
  • Romanian Dead Lift - 90% x 4 x 5 (% of clean)
  • Press - 4 x 5
3 sets; no rest:
15 KB Swing
12 Pull Ups



Monday May 13 2013

  • Back Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80% x 4 x 2
  • Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2
  • Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1), 85%x3+1, 80% x (3+1), 85% x (2+1)
  • Snatch High-Pull - 85% x 5 x 4
  • Push Press - 60%x4, 65%x4, 70%x4x3 (% of jerk)

Week 3 of 9




Sunday May 12 2013

Rest Day




Saturday May 11 2013

  • Back Squat - 60%x3, 70%x3, 80% x 3 x 3
  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2
  • Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1) x 3
  • Clean High-Pull - 85% x 3 x 4
  • Press - 4 x 5
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3




Friday May 10 2013

Rest Day




Thursday May 9 2013

  • Back Squat - 60%x4, 70%x4, 80% x 4 x 2
  • Snatch - 60%x4, 70%x4, 80% 3 x 3
  • Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1) x 2
  • RDL - 85% x 5 x 5 (% of clean)
  • Push Press - 60%x4, 65%x4, 70% x 3 x 2
3 sets; no rest:
15 KB Swing
20 Plate Top Side Half Moons





Wednesday May 8 2013

  • Front Squat - 60%x4, 70%x4, 80% x 3 x 2
  • Snatch - 60%x2, 70%x2, 80% x 2 x 3
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1) x 3
  • Clean Pull - 85% x 4 x 4




Tuesday May 7 2013

  • Back Squat - 60%x3, 70%x3, 80% x 3 x 2
  • Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (2+2+2) x 3
  • Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3
  • Snatch Pull - 85% x 4 x 4
3 sets; no rest:
300m Row
15 DB Push Press




Monday May 6 2013

  • Back Squat - 60%x4, 70%x4, 80% x 4 x 4
  • Snatch - 60%x4, 70%x4, 80% x 3 x 3
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
  • Snatch Deadlift - 85% x 5 x 4
  • Press - 4 x 5

Week 2 of 9





Sunday May 5 2013

Rest Day




Saturday May 4 2013

  • Back Squat - 60%x4, 70%x4, 80%x4, 85%x3
  • Hang Snatch - 60%x3, 70%x3, 75% x 3 x 3
  • Hang Clean - 60%x3, 70%x3, 75% x 3 x 3
  • Snatch Deadlift on Riser - 85% x 4 x 4
  • RDL - 80% x 4 x 5 (% of clean)




Friday May 3 2013

Rest Day




Thursday May 2 2013

  • Front Squat - 60%x4, 70%x4, 75% x 3 x 3
  • Power Snatch - 60%x4, 65%x4, 70% x 3 x 3
  • Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (3+1) x 3
  • OHS - 60%x3, 70% x 3 x 3
  • Press - 4 x 5

3 sets; no rest:
12 DB Push Press
12 DB High Pull





Wednesday May 1 2013

  • Back Squat - 60%x4, 70%x4, 75% x 3 x 3
  • 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)
  • RDL - 80% x 4 x 5 (% of clean)
  • Push Press - 60%x4, 65%x4, 70% x 2 x 2