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Thursday October 31 2013

  • Snatch- 80%x1, 85%x1x3, 80%x1
  • Snatch Pull - 90%x3x3
  • Snatch Push Press - 90%x3x3
  • Good Morning - 34%x5x3 (% of Back Squat)
3 sets; no rest:
10 V Ups
10 Back Extensions



Wednesday October 30 2013

  • Clean & Jerk - 80%x1, 85%x1x3, 80%x1
  • Clean Pull - 90%x3x3
  • Front Squat - 90%x2x4
  • Mid-Hang Snatch High-Pull - 70%x3x3




Tuesday October 29 2013

  • Clean - 75%x2x5
  • Snatch Balance - 83%x3x4
  • Push Press - 90%x3x3
  • Muscle Snatch - 80%x2x4
3 sets; no rest:
20 KB Swings
12 Sit Ups



Monday October 28 2013

  • Snatch - 75%x2x5
  • Jerk - 84%x3x2, 84%x2x3
  • Block Clean Pull (mid-thigh) - 100%x3x4
  • Back Squat - 90%x2x4
Week 11 of 12



Sunday October 27 2013

Rest Day




Saturday October 26 2013

  • Snatch - 70%x1, 73%x1, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1
  • Clean & Jerk - 70%x1, 73%x1, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1
  • Back Squat - 77%x2x4




Friday October 25 2013

Rest Day




Thursday October 24 2013

  • Snatch- 70%x2x2, 75%x1x3
  • Snatch Pull on Riser - 80%x3x3
  • Snatch Push Press - 80%x3x3
  • Good Morning - 30%x3x3 (% of Back Squat)
3 sets; no rest:
10 Reverse Crunches
10 Back Extensions




Wednesday October 23 2013

  • Clean & Jerk - 70%x2x2, 75%x1x3
  • Clean Deadlift - 103%x3x4
  • Front Squat - 80%x2x5
  • Mid-Hang Snatch High-Pull - 60%x4x3




Tuesday October 22 2013

  • Block Clean (mid-thigh)- 65%x2x4
  • Snatch Balance - 70%x3x4
  • Push Press - 80%x3x4
  • Muscle Snatch - 65%x3x4
3 sets; no rest:
10 KB Swings
10 Sit Ups



Monday October 21 2013

  • Block Snatch (mid-thigh) - 65%x2x4
  • Jerk - 75%x2x4
  • Clean Pull on Riser - 80%x3x3
  • Back Squat - 80%x3x3, 80%x2x2
Week 10 of 12 (backoff)





Sunday October 20 2013

Rest Day




Saturday October 19 2013

  • Snatch - 80%x1, 83%x1, 86%x1, 88%x1x2, 90%x1
  • Clean & Jerk - 80%x1, 83%x1, 86%x1, 88%x1x2, 90%x1
  • Back Squat - 85%x3x3, 87%x2x2




Friday October 18 2013

Rest Day




Thursday October 17 2013

  • Snatch- 80%x2x2, 85%x1x3
  • Snatch Pull on Riser - 85%x4x5
  • Snatch Push Press - 87%x4x2, 87%x3x3
  • Good Morning - 32%x6x3 (% of Back Squat)
3 sets; no rest:
20 KB Side Bends
20 KB Swings




Wednesday October 16 2013

  • Clean & Jerk - 80%x2x2, 85%x1x3
  • Clean Deadlift - 113%x4x5
  • Front Squat - 89%x4x5
  • Mid-Hang Snatch High-Pull - 70%x4x3




Tuesday October 15 2013

  • Block Clean (mid-thigh)- 75%x2x5
  • Snatch Balance - 80%x3x2, 84%x3, 84%x2
  • Push Press - 87%x3x3, 90%x3x2
  • Muscle Snatch - 76%x3x2, 79%x2x2
3 sets; no rest:
15 Back Extensions
15 Sit Ups



Monday October 14 2013

  • Block Snatch (mid-thigh) - 75%x2x5
  • Jerk - 84%x2x5
  • Clean Pull on Riser - 85%x4x5
  • Back Squat - 87%x4, 87%x3x2, 90%x2x2
Week 9 of 12




Sunday October 13 2013

Rest Day




Saturday October 12 2013

  • Snatch - 80%x1, 83%x1, 85%x1, 87%x1, 85%x1, 82%x1
  • Clean & Jerk - 80%x1, 83%x1, 85%x1, 87%x1, 85%x1, 82%x1
  • Back Squat - 85%x3x5




Friday October 11 2013

Rest Day




Thursday October 10 2013

  • Snatch- 75%x2x2, 80%x2x3
  • Snatch Pull on Riser - 80%x5x5
  • Snatch Push Press - 85%x4x3, 85%x3x2
  • Good Morning - 30%x6x3 (% of Back Squat)
3 sets; no rest:
20 Plate Twists
15 Back Extensions




Wednesday October 9 2013

  • Clean & Jerk - 75%x2x2, 80%x2x3
  • Snatch Deadlift - 110%x4x5
  • Front Squat - 87%x4x3. 87%x3x2
  • Mid-Hang Snatch High-Pull - 65%x5x3




Tuesday October 8 2013

  • Block Clean (mid-thigh)- 73%x3x2, 73%x2x3
  • Snatch Balance - 78%x3x3, 82%x2x2
  • Push Press - 85%x4x2, 87%x3x3
  • Muscle Snatch - 70%x5, 75%x3x2, 78%x3
3 sets; no rest:
20 KB Swing
15 Reverse Crunches




Monday October 7 2013

  • Block Snatch (mid-thigh) - 73%x3x2, 73%x2x3
  • Jerk - 82%x2x5
  • Clean Pull on Riser - 80%x5x5
  • Back Squat - 88%x3x5
Week 7 of 12



Sunday October 6 2013

Rest Day




Saturday October 5 2013

  • Snatch - 65%x1, 70%x1, 75%x1, 80%x1, 75%x1x2
  • Clean & Jerk - 65%x1, 70%x1, 75%x1, 80%x1, 75%x1, 70%x1
  • Back Squat - 75%x3x5




Friday October 4 2013

Rest Day




Thursday October 3 2013

  • Clean & Jerk- 70%x2, 75%x2, 80%x1x3
  • Snatch Deadlift - 95%x3x4
  • Front Squat - 70%x3x2, 75%x3x3




Wednesday October 2 2013

  • Snatch- 70%x2, 75%x2, 80%x1x3
  • Snatch Pull - 90%x3x4
  • Snatch Push Press - 75%x4x4
  • Good Morning - 28%x5x3 (% of Back Squat)
3 sets; no rest:
16 Russian Twists
15 Reverse Hypers





Tuesday October 1 2013

  • Power Clean - 70%x3x5
  • Snatch Balance - 65%x3x3, 70%x3x2
  • Push Press - 75%x4x4
  • Muscle Snatch - 70%x5, 75%x3x2, 78%x3
3 sets; no rest:
10 Back Extensions
12 Sit Ups