Catalyst Athletics Daily Training

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Monday September 30 2013

  • Power Snatch - 70%x3x5
  • Jerk - 75%x3x2, 75%x2x2
  • Clean Pull - 90%x3x4
  • Back Squat - 75%x3x2, 80%x3x3
Week 7 of 12

Backoff Week




Sunday September 29 2013

Rest Day




Saturday September 28 2013

  • Snatch - 75%x1x2, 80%x1, 85%x1x2, 80%x1
  • Clean & Jerk - 75%x1x2, 80%x1, 85%x1x2, 80%x1
  • Back Squat - 85%x4x2, 85%x3x3




Friday September 27 2013

Rest Day




Thursday September 26 2013

  • 2-Position Snatch - 78%x1x3, 80%x1x2
  • Snatch Pull - 100%x3x5
  • Snatch Push Press - 83%x4x5
  • Good Morning - 32%x6x3 (% of Back Squat)
3 sets; no rest:
12 KB Swings
10 Ab Wheel Roll Outs




Wednesday September 25 2013

  • 2-Position Clean - 78%x1x3, 80%x1x2
  • Power Jerk + Jerk - 78% x (1+1) x 3, 80% x (1+1) x 2
  • Clean Deadlift - 108%x4x5
  • Front Squat - 85%x4x5




Tuesday September 24 2013

  • Block Clean (mid-thigh) - 75%x2x4
  • Snatch Balance - 75%x3x2, 80%x3x3
  • Push Press - 85%x4x5
  • Muscle Snatch - 70%x5, 75%x4x2, 75%x3
3 sets; no rest:
20 KB Cross Chops
12 V-Ups



Monday September 23 2013

  • Block Snatch (mid-thigh) - 70%x3x4
  • Jerk - 82%x3x2, 85%x2x3
  • Clean Pull - 100%x3x5
  • Back Squat - 86%x4x5
Week 6 of 12



Sunday September 22 2013

Rest Day




Saturday September 21 2013

  • Snatch - 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1
  • Clean & Jerk - 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1
  • Back Squat - 80%x4x2, 85%x3x3




Friday September 20 2013

Rest Day




Thursday September 19 2013

  • 3-Position Snatch - 78%x1x5
  • Snatch Pull - 98%x4x5
  • Snatch Push Press - 81%x5x5
  • Good Morning - 30%x6x3 (% of Back Squat)
3 sets; no rest:
12 Back Extensions
15 Reverse Crunches



Wednesday September 18 2013

  • 2-Position Clean - 78%x1x5
  • Power Jerk + Jerk - 78% x (1+1) x 5
  • Snatch Deadlift - 105%x5x5
  • Front Squat - 80%x4x3, 85%x4x2




Tuesday September 17 2013

  • Power Clean + Clean - 78% x (1+1) x 4 (% of power clean)
  • Snatch Balance - 70%x3, 75%x3x2, 80%x3x2
  • Push Press - 83%x4x5
  • Muscle Snatch - 65%x5, 70%x4, 75%x3x2
3 sets; no rest:
15 KB Swings
12 Sit Ups



Monday September 16 2013

  • Power Snatch + Snatch - 78% x (1+1) x 4 (% of power snatch)
  • Jerk - 80%x3x3, 82%x2x2
  • Clean Pull - 98%x4x5
  • Back Squat - 80%x5x2, 85%x4x3
Week 5 of 12



Sunday September 15 2013

Rest Day




Saturday September 14 2013

  • Snatch - 70%x2, 75%x1, 80%x1, 85%x1, 90%x1
  • Clean & Jerk - 70%x2, 75%x1, 80%x1, 85%x1, 90%x1
  • Back Squat - 75%x5x2, 80%x5x3




Friday September 13 2013

Rest Day




Thursday September 12 2013

  • 3-Position Snatch - 70%x1, 75%x1, 78%x1x3
  • Snatch Pull - 96%x5x5
  • Snatch Push Press - 78%x5x5
  • Good Morning - 29%x8x3 (% of Back Squat)
3 sets; no rest:
12 Pull Ups
15 Reverse Crunches




Wednesday September 11 2013

  • 3-Position Clean - 70%x1, 75%x1x2, 78%x1x2
  • Power Jerk + Jerk - 70% x (2+1) x 2, 75% x (2+1) x 2, 78% x (2+1) x 2
  • Clean Deadlift - 105%x5x5
  • Front Squat - 75%x5, 80%x4x2, 85%x3x2




Tuesday September 10 2013

  • Power Clean + Clean - 75% x (1+1) x 4 (% of power clean)
  • Snatch Balance - 70%x3x2, 75%x3x2, 80%x3
  • Push Press - 80%x5x5
  • Muscle Snatch - 65%x5, 70%x4, 75%x3x2
3 sets; no rest:
12 Back Extensions
12 Sit Ups




Monday September 9 2013

  • Power Snatch + Snatch - 75%x (1+1) x 4 (% of power snatch)
  • Jerk - 78%x3x5
  • Clean Pull - 96%x5x5
  • Back Squat - 75%x5, 80%x5x3, 83%x3, 80%x5
Week 4 of 12



Sunday September 8 2013

Rest Day




Saturday September 7 2013

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, 80%x1
  • Clean & Jerk - 70%x2, 75%x2, 80%x1, 85%x1, 80%x1
  • Back Squat - 65%x5, 70%x5, 75%x4, 80%x3x2




Friday September 6 2013

Rest Day




Thursday September 5 2013

  • 3-Position Snatch - 70%x1x2, 75%x1x3
  • Snatch Pull - 93%x5x5
  • Snatch Push Press - 75%x5x5
  • Good Morning - 27%x8x3 (% of Back Squat)
3 sets; no rest:
15 KB Swings
15 Sit Ups



Wednesday September 4 2013

  • 3-Position Clean - 70%x1x2, 75%x1x3
  • Power Jerk + Jerk - 70% x (2+1) x 2, 75% x (2+1) x 3
  • Snatch Deadlift - 100%x7x2, 100%x5x3
  • Front Squat - 65%x6, 70%x6, 75%x5, 80%x3x2




Tuesday September 3 2013

  • Power Clean + Clean - 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power clean)
  • Snatch Balance - 65%x3x2, 70%x3, 75%x3x2
  • Push Press - 78%x5x5
  • Muscle Snatch - 65%x5, 70%x4, 75%x3x2
3 sets; no rest:
12 V-Ups
12 DB Rows




Monday September 2 2013

  • Power Snatch + Snatch - 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power snatch)
  • Jerk - 75%x3x5
  • Clean Pull - 90%x5x5
  • Back Squat - 65%x6, 70%x6, 75%x6, 80%x5x2
Week 3 of 12



Sunday September 1 2013

Rest Day