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Sunday August 31 2014

Rest Day




Saturday August 30 2014

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1
  • Front Squat - 80%x3x3
  • Good Morning - 3x5
*You may take the weight up on bold numbers if you are feeling good



Friday August 29 2014

Rest Day




Thursday August 28 2014

  • Power Clean - 75%x3, 75%x3x4
  • Power Jerk - 75%x3, 75%x3x4
  • SLDL - 3x5
*You may take the weight up on bold numbers if you are feeling good

3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side



Wednesday August 27 2014

  • Clean - 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull - 90%x3x3
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 85% x (3+1+1) x 3
  • Pause Back Squat - 68%x3x3




Tuesday August 26 2014

  • Jerk 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Push Press - 75%x5, 75%x5x4
  • Back Squat Jump - 25%x3x3
*You may take the weight up on bold numbers if you are feeling good

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges



Monday August 25 2014

  • Snatch - 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull - 90%x3x3
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 85% x (3+1+1) x 3
  • Back Squat (5 sec eccentric on rep 1) - 75%x5x2, 75%x5
*You may take the weight up on bold numbers if you are feeling good

Week 3 of 12




Sunday August 24 2014

Rest Day




Saturday August 23 2014

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
  • Front Squat - 75%x3, 80%x3x2
  • Good Morning - 3x5
*You may take the weight up on bold numbers if you are feeling good

Week 3 of 12



Friday August 22 2014

Rest Day




Thursday August 21 2014

  • Power Clean - 70%x3x2, 75%x3x3
  • Power Jerk - 70%x3x2, 75%x3x3
  • SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges




Wednesday August 20 2014

  • Clean - 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull - 85%x3, 90%x3x2
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 80% x (3+1+1), 85% x (3+1+1) x 2
  • Pause Back Squat - 65%x3x3




Tuesday August 19 2014

  • Jerk 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Push Press - 70%x5x2, 75%x5x3
  • Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 HLR
10 Clam Shells /side



Monday August 18 2014

  • Snatch - 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull - 85%x3, 90%x3x2
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 80% x (3+1+1), 85% x (3+1+1) x 2
  • Back Squat (5 sec eccentric on rep 1) - 70% x 5, 75% x 5x  2
Week 2 of 12



Sunday August 17 2014

Rest Day




Saturday August 16 2014

  • Snatch - 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
  • Front Squat - 75%x3x3
  • Good Morning - 3x5
*You may take the weight up on bold numbers if you are feeling good




Friday August 15 2014

Rest Day




Thursday August 14 2014

  • Power Clean - 70%x3x5
  • Power Jerk - 70%x3x5
  • SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side




Wednesday August 13 2014

  • Clean - (5 singles each weight OTM) 70%, 75%, 80%
  • Clean Pull - 85%x3x3
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 80% x (3+1+1) x 3
  • Pause Back Squat - 60%x3x3




Tuesday August 12 2014

  • Jerk (5 singles each weight OTM) - 70%, 75%, 80%
  • Push Press - 70%x5x5
  • Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges




Monday August 11 2014

  • Snatch (5 singles each weight OTM) - 70%, 75%, 80%
  • Snatch Pull - 85%x3x3
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 80% x (3+1+1) x 3
  • Back Squat (5 sec eccentric on rep 1) - 70%x5x3
Week 1 of 12



Sunday August 10 2014

Rest Day




Saturday August 9 2014

  • Snatch - 70%x1, 75%x1, 80%x1x3
  • Clean & Jerk - 70%x1, 75%x1, 80%x1x3
  • Front Squat - 75%x2x3




Friday August 8 2014

Rest Day




Thursday August 7 2014

  • Power Clean - 65%x2x5
  • Power Jerk - 65%x2x5
  • SLDL - 3x5
3 Sets:
10 Glute Bridges
15 Sit Ups




Wednesday August 6 2014

  • Clean - 70%x1x5 OTM
  • Clean Pull - 80%x3x3
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 70% x (2+1+1) x 3
  • Pause Back Squat - 50%x2x3




Tuesday August 5 2014

  • Jerk - 70%x1x5 OTM
  • Push Press - 65%x4x3
  • Back Squat Jump (bar) - 3x3
3 Sets:
10 Back Extension
10 Reverse Crunches



Monday August 4 2014

  • Snatch - 70%x1x5 OTM
  • Snatch Pull - 80%x3x3
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 70% x (2+1+1) x 3
  • Back Squat (5 Second Eccentric on Rep 1) - 60%x3x3
Week 0 of 12

On The Minute Cycle



Sunday August 3 2014

Rest Day




Saturday August 2 2014

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single




Friday August 1 2014

Rest Day