Catalyst Athletics Daily Training

Home


2014
2013
2012
2011
2010
2009
2008
2007
Thursday January 31 2008

Rest Day



Wednesday January 30 2008

  • Front squat – 75% x 2 x 5
  • Clean pull – heavy single
  • Rack jerk behind the neck – heavy single

3 rounds for time of:
13 KB swings – 30% BW
18 Jumping ring dips
23 kipping pull-ups

Post numbers and questions to comments.



Tuesday January 29 2008

  •  Power clean + push jerk + jerk – 80% of best power clean x 4 sets
  • Tall snatch – 5 x 2 - med weight; work speed

3 rounds for time of:
8 1-arm DB snatch - 20% BW
5 ball slams - 15% BW

1 min rest

3 rounds for time of:
5 box jumps (high as possible)
12 KB cross-chops - 25% BW

Post numbers and questions to comments.



Monday January 28 2008

  • Back squat – 78% x 2 x 5
  • Snatch deadlift – heavy single
  • Push press – 5 x 3
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Glute-ham sit-ups – 3 x 15

Post numbers and questions to comments.



Sunday January 27 2008

Rest Day



Saturday January 26 2008

  • Snatch
  • Clean & Jerk
  • Back squat
  • Ab work of choice

Post numbers and questions to comments.



Friday January 25 2008

  • Clean & jerk - 5 sets - doubles for the weaker part of the lift, e.g. 1 clean + 2 jerks
  • Snatch pull - 95% x 3 x 3

20-15-10 reps of:
Wall ball - 10% BW
Kipping pull-ups
Ring dips
90 sec; 60 sec; between rounds

Post numbers and questions to comments.



Thursday January 24 2008

Rest Day



Wednesday January 23 2008

  • Snatch - 5 x 2 light-med weight - work speed and technique
  • Front squat - take up to med-heavy single
  • Snatch push press - 5 x 3
  • Pull-ups - 3 x max

Post numbers and questions to comments.



Tuesday January 22 2008

For time:
1000 m row
5 sandbag clean + push press - 50% BW
30 KB swings - 30% BW
750 m row
10 sandbag clean + push press
25 KB swings
500 m row
15 sandbag clean + push press
20 KB swings

Post numbers and questions to comments.



Monday January 21 2008

  • Back squat - take up to a med-heavy single
  • Press - 5 x 3 med-heavy

2 rounds for time of:
200 m sprint
15 pull-ups
10 Turkish get-ups - 25% BW
15 pull-ups
200 m sprint
2 min rest

Post numbers and questions to comments.



Sunday January 20 2008

Rest Day



Saturday January 19 2008

  • Snatch - PR attempt (3 max)
  • Clean & Jerk - PR attempt (3 max)
  • Front squat - PR attempt

Post numbers and questions to comments.



Friday January 18 2008

  • Snatch - 50% x 1 x 3
  • Clean & Jerk - 50% x 1 x 3

Post numbers and questions to comments.



Thursday January 17 2008

Rest Day



Wednesday January 16 2008

  • Snatch - 75% x 1 x 3
  • Clean & Jerk - 75% x 1 x 3

Post numbers and questions to comments.



Tuesday January 15 2008

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3

Post numbers and questions to comments.



Monday January 14 2008

  • Snatch - 90% x 1 x 2
  • Clean & Jerk - 90% x 1 x 2
  • Front squat - 90% x 2

Post numbers and questions to comments.



Sunday January 13 2008

Rest Day



Saturday January 12 2008

  • Snatch – 95% x 1
  • Clean & Jerk – 95% x 1
  • Front Squat – 95% x 1 x 2

Post numbers and questions to comments.



Friday January 11 2008

  • Snatch drill of choice - pick a drill to work on your weakest point. 10 minutes or work; keep light
  • Snatch – 80% x 1 x 5
  • Clean & Jerk – 80% x 1 x 5

Post numbers and questions to comments.



Thursday January 10 2008

Rest Day



Wednesday January 9 2008

  • Snatch – 90% x 1 x 1
  • Clean & Jerk – 90% x 1 x 1
  • Front Squat – 90% x 2 x 2

3 rounds for time of:
10 Box jumps – knee/mid-thigh height
20 sand bag power cleans – 30% BW
600 m row
30 seconds rest

Post numbers and questions to comments.



Tuesday January 8 2008

  • Clean & Jerk drill of choice - pick a drill to work on your weakest point. 10 minutes or work; keep light
  • Snatch – 80% x 1 x 5
  • Clean & Jerk – 80% x 1 x 5

Post numbers and questions to comments.



Monday January 7 2008

  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2

5-8 rounds for time of:
5 KB swings – 32% BW
5 kipping pull-ups
5 KB cross chops (each side) – 25% BW
5 clapping push-ups

Post numbers and questions to comments.



Sunday January 6 2008

Rest Day



Saturday January 5 2008

  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2


4 rounds for time of:
100 m sprint
12 pull-ups
50 m sprint
8 DB push press 20% BW


Post numbers and questions to comments.



Friday January 4 2008

  • Snatch push press + overhead squat + snatch balance – light x 2 x 4
  • Snatch – 70% x 1 x 5
  • Clean & Jerk – 70% x 1 x 5


Post numbers and questions to comments.



Thursday January 3 2008

Rest Day



Wednesday January 2 2008

  • Snatch – 100% x 1
  • Clean & Jerk – 100% x 1
  • Front Squat – 100% x 1

Post numbers and questions to comments.



Tuesday January 1 2008

  • Snatch – 70% x 1 x 4
  • Clean & Jerk – 70% x 1 x 4
  • Front & Lateral Plans - 3 easy sets

Post numbers and questions to comments.