Catalyst Athletics Daily Training

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Monday June 30 2008

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% x 1 x 3
  • Push press - 85% x 3 x 5
  • Pull-ups - 3 x max
  • Hanging leg raise - 3 x max
  • KB sidebend - 3 x 10 heavy

Week 3S2

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Sunday June 29 2008

Rest Day



Saturday June 28 2008

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Stiff-legged deadlift - 3 x 5 heavy
  • Superman plank - 3 x max


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Friday June 27 2008

  • Overhead squat - heavy single
  • Mid-hang power clean + push jerk + jerk - 60% x 4 sets
  • Chin-ups - 3 x max


For time:
Row 200 m sprint / 100 m cruise x 5

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Thursday June 26 2008

Rest Day



Wednesday June 25 2008

  • Front squat - 75% x 2 x 5
  • Snatch pull - 103% x 2 x 3
  • Rack jerk - Heavy single; 90% of single x 1 x 2


3 rounds for time of:
20 KB cross-chops - 25% BW
20 GHD sit-ups
20 KB swings - 35% BW

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Tuesday June 24 2008

  • Muscle snatch + snatch balance - Heaviest muscle snatch x 1 + 2
  • Mid-hang snatch - 65% x 2 x 4

8 rounds for time of:
5 kipping pull-ups
5 clapping push-ups

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Monday June 23 2008

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% x 2 x 3
  • Push press - 83% x 4 x 5
  • Chins - 3 x max
  • GHD reverse crunch - 3 x 15

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wk 2S2



Sunday June 22 2008

Rest Day



Saturday June 21 2008

  • Snatch - heavy single
  • Clean  jerk - heavy single
  • Back squat - heavy single
  • Ab work of choice

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Friday June 20 2008

  • 2-position snatch (floor, mid-hang) - 60% x 4 sets
  • Snatch balance - heavy single; 85% of single x 1 x 2

5 rounds for time of:
8 box jumps - mid-thigh
8 kipping pull-ups
8 sandbag halfmoons - 25% BW

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Thursday June 19 2008

Rest Day



Wednesday June 18 2008

  • Front squat - 70% x 2 x 5
  • Snatch pull - 100% x 2 x 3
  • Rack jerk - heavy single; 90% of single x 1 x 2

3 rounds for time of:
20 kipping pull-ups
15 knees to elbows
10 ring dips

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Tuesday June 17 2008

  • 2-position clean (floor, mid-hang) - 60% x 3 sets
  • Push jerk + jerk - 60% (of jerk) x 3 sets
  • Muscle snatch - 90% x 1 x 3

3 rounds for time of:
8 Sandbag Turkish Get-ups - 45% BW
16 DB hang split snatch - 25% BW

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Monday June 16 2008

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% x 2 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x max
  • Sandbag Turkish Get-ups - 45% BW x 5 x 2

Post numbers and questions to comments.

Week 1S2



Sunday June 15 2008

Rest Day



Saturday June 14 2008

  • Snatch - max single
  • Clean & jerk - max single
  • Back squat - max single

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Friday June 13 2008

Rest Day



Thursday June 12 2008

  • Snatch - 70% x 1 x 5
  • Clean & jerk - 70% x 1 x 5

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Wednesday June 11 2008

  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 3
  • Back squat - 90% x 1
  • Ab wheel - 3 x 15

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Tuesday June 10 2008

  • Muscle snatch - medium x 2 x 3 sets
  • Power snatch + overhead squat - 80% (of pwr sn) x 1 x 5
  • Power clean & jerk - 80% (of pwr cln) x 1 x 5

3 rounds for time of:
350 m row
20 KB cross-chops
20 sit-ups
20 kipping pull-ups

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Monday June 9 2008

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3

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Sunday June 8 2008

Rest Day



Saturday June 7 2008

  • Agility ladder drills of choice - 5 min
  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Ab work of choice


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Friday June 6 2008

  • Muscle snatch - 90% x 1 x 2
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5

Rounds in 5 minutes:
(alternate sides after each series)
3 1-arm KB swing + 3 1-arm KB push jerk + 2 overhead lunge - 30% BW

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Thursday June 5 2008

Rest Day



Wednesday June 4 2008

  • Clean & jerk - 100% x 1 x 1
  • Snatch - 90% x 1 x 2
  • Front squat - 90% x 2 x 2

4 rounds for time of:
Jump rope pattern of choice - 1 min
20 kipping pull-ups

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Tuesday June 3 2008

  • Snatch/Clean/Jerk skill work of choice - light weight, no more than 15 min
  • Snatch - 80% x 1 x 4
  • Clean & Jerk - 80% x 1 x 4
  • Chin-ups - 3 x max

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Monday June 2 2008

  • Snatch - 100% x 1 x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2

3 rounds for time:
500 m row
30 sit-ups
30 sec rest

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Week 3B1



Sunday June 1 2008

Rest Day