Catalyst Athletics Daily Training

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Monday November 30 2009

  • Power snatch - 75% x 1 x 10; 1 min rest
  • High-hang clean & jerk - 60% x 1 x 10; 1 min rest
  • Front squat - 70% x 1; focus on speed up
  • GHB sit-ups - 50 total
20-15-10 reps:
Box jump - above knee+
Kipping pull-ups
Week 1



Sunday November 29 2009

Rest



Saturday November 28 2009

  • Snatch - heavy single; 75% of that x 1 x 3
  • Clean & jerk - heavy single; 75% of that x 1 x 3
  • Front squat - heavy single; 80% of that x 3 x 3
3 sets:
A. GHR x 15
B. GHB sit-ups x 25



Friday November 27 2009

  • Power clean + hang clean + power jerk - 70% (of clean) x 4 sets
  • Jerk dip squats - 90% (of jerk) x 3 x 4
  • Muscle snatch - 60% x 3 x 4
For time:
35-30-25 KB swings
400-200-100 m sprint



Thursday November 26 2009

Rest



Wednesday November 25 2009

  • Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch) x 4 sets
  • Push press + power jerk + jerk - 80% (of push press) x 5 sets
3 rounds for time:
250 m row sprint
10 kipping pull-ups
3 min rest



Tuesday November 24 2009

  • Snatch - (70% x 1, 74% x 1, 78% x 1) x 3
  • Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3
  • Back squat - 75% x 6 x 4 - 3 sec pause in bottom
Rounds in 5 min:
5 kipping pull-ups
5 lunges/leg
5 box jumps
5 push-ups



Monday November 23 2009

  • Power snatch - 60% x 2 x 5
  • Power clean & power jerk - 60% x 2 x 5
  • Good morning (straight knee, straight feet) - 3 x 10 light
  • GHB sit-ups - 3 x 15
Light Transition Week



Sunday November 22 2009

Rest



Saturday November 21 2009

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
  • Ab work of choice




Friday November 20 2009

Rest



Thursday November 19 2009

  • Snatch - 60% x 1 x 5
  • Clean & jerk - 60% x 1 x 5




Wednesday November 18 2009

  • Snatch - 70% x 1 x 5
  • Clean & jerk - 70% x 1 x 5
  • Front squat - 90% x 1
3 intervals:
300 m row rest / 200 m row sprint



Tuesday November 17 2009

  • Snatch - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2
  • Clean & jerk - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2

4 rounds for time:
10 m low side shuffle x 4
10/side KB cross-chops



Monday November 16 2009

  • Snatch - 75% x 1 x 5
  • Clean & jerk - 75% x 1 x 5
  • Back squat - 90% x 1, 93% x 1, 95% x 1
3 sets:
A. 10/leg DB lunge
B, 15 HLR

Week 12



Sunday November 15 2009

Rest



Saturday November 14 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
5 rounds for time:
5 1-arm DB power snatch
1 rope climb

Ab work of choice



Friday November 13 2009

  • Snatch - 70% x 1 x 6
  • Clean & jerk - 70% x 1 x 6
  • Back squat - 77% x 2 x 4
3 sets:
A. KB sidebends x 10/side
B. Hanging leg raise x 15



Thursday November 12 2009

Rest



Wednesday November 11 2009

  • Snatch - 70% x 2 x 3
  • Clean & jerk - 70% x 2 x 3
  • Front squat - 80% x 2 x 4
20-15-10 reps for time:
Kipping pull-ups
DB push press



Tuesday November 10 2009

  • Snatch - 65% x 2 x 4
  • Clean & jerk - 65% x 2 x 4
  • Snatch balance - 75% x 3 x 4
3 rounds for time:
15 KB swings
5 broad jumps



Monday November 9 2009

  • Snatch - 70% x 2 x 4
  • Clean & jerk - 70% x 2 x 4
  • Back squat - 80% x 2 x 4
  • GHR - 3 x 10
  • GHB sit-ups - 3 x 15
Week 11



Sunday November 8 2009

Rest



Saturday November 7 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
3 rounds for time:
400 m row
15 sandbag push press - 30% BW

3 sets:
A. Weighted back extensions x 10; drop weight, GHR x 6
B. Hanging leg raise x 15



Friday November 6 2009

  • Snatch - 80% x 1 x 4
  • Snatch pull off 3" riser - 90% (of snatch) x 3 x 3
  • Snatch push press - 89% x 3 x 3
  • Back squat - 87% x 2 x 4
3 sets:
A. Reverse hyper x 20
B. Weighted sit-up x 10



Thursday November 5 2009

Rest



Wednesday November 4 2009

  • Clean & jerk - 80% x 1 x 4
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Front squat - 90% x 2 x 4
5 rounds for time:
4 box jumps
10 2-arm DB hang muscle snatch



Tuesday November 3 2009

  • Clean - 75% x 2 x 4
  • Snatch balance - 83% x 3 x 4
  • Push press - 90% x 3 x 3
3 rounds for time:
50 m prowler push (uprights) (sub 100 m sprint)
15 kipping pull-ups
90 sec rest



Monday November 2 2009

  • Snatch - 75% x 2 x 4
  • Jerk - 84% x 3 x 2, 84% x 2 x 2
  • Clean pull off riser - 90% (of clean) x 3 x 3
  • Back squat - 90% x 2 x 4
3 sets:
A. GHR x 10
B. GHB sit-up x 15

Week 10



Sunday November 1 2009

Rest