Catalyst Athletics Daily Training

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Sunday February 28 2010

Rest



Saturday February 27 2010

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat - 2RM
3 sets:
A1. SLDL x 8
A2. Chin-ups (supinated) x amrap



Friday February 26 2010

Rest



Thursday February 25 2010

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 55% x 2 x 10; 1 min rest
4 sets:
A1. GHR x 10
A2. Dips x 10



Wednesday February 24 2010

  • Power clean - max; 75% of that x 2 x 4
  • Hang clean high-pull - 70% x 3 x 4
  • Snatch balance - max; 80% of that x 2 x 2
3 sets:
A1. TGU (lunge) x 5/side
A2. V-up x 15



Tuesday February 23 2010

  • Clean & jerk - 90% x 1 x 3
  • Snatch - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets:
A1. Reverse hyper x 10 (weighted)
A2. Barbell bent row x 10



Monday February 22 2010

  • Power snatch - max; 75% of that x 2 x 4
  • Power jerk - max; 75% of that x 2 x 4
  • Jerk springs - 90% (of jerk) x 5 x 5
4 sets:
A1. 4 box jumps
A2. 10 Hanging leg raise

Notes: Jerk springs - This is a jerk dip squat, but with a focus on a quick change of direction in the bottom of the dip (trying to "bounce" at the bottom). Return to the top without and immediately return to the bottom of the next rep to complete the series in rapid succession.

Week 5



Sunday February 21 2010

Rest



Saturday February 20 2010

  • Snatch - 80% x 1 x 7
  • Clean & jerk - 80% x 1 x 7
  • Pause Back squat - 3RM
3 sets:
A1. Box jump x 5
A2. 3-5 Stiff-legged deadlift; 2010



Friday February 19 2010

Rest



Thursday February 18 2010

  • Snatch - 80% x 1 x 7
  • Clean & jerk - 80% x 1 x 7
  • Front squat - 50% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 12
A2. Incline bench press (45 dg) x 10



Wednesday February 17 2010

  • Clean & jerk - 65% x 2 x 10
  • Clean pull - 85% x 5 x 5
  • Hang snatch high-pull - 70% x 4 x 4
  • Snatch balance - max for day; 75% of that x 3 x 3
3 sets:
A1. V-ups x 10-15
A2. Standing plate twist x 30 (15/side)



Tuesday February 16 2010

  • Snatch - 80% x 1 x 7
  • Clean & jerk - 80% x 1 x 7
  • Back squat - 78% x 5 x 5
3 sets:
A1. Good morning (squat stance, unlocked knee) x 8-10
A2. DB row x 8-10



Monday February 15 2010

  • Snatch - 65% x 2 x 10
  • Snatch pull - 85% x 5 x 5
  • Jerk - max for day
3 sets:
A1. Depth jump x 3
A2. GHB sit-up x 12

Week 4



Sunday February 14 2010

Rest



Saturday February 13 2010

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - Max
3 sets:
A1. 3 Squat jumps; 20 sec rest
A2. 3-5 Stiff-legged deadlift; 2010; 90 sec rest



Friday February 12 2010

Rest



Thursday February 11 2010

  • Snatch - Max
  • Clean & jerk - Max
  • Front squat - 60% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 15
A2. Dips x 10



Wednesday February 10 2010

  • Power clean - 75% x 2 x 10; 1 min rest
  • Hang snatch high-pull - 70% x 3 x 4
  • Snatch balance - Max for day
3 sets:
A1. Ab wheel x 15+; 20 sec rest
A2. Side bend x 8-10; 1 min rest



Tuesday February 9 2010

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - 90% x 1 x 5
3 sets:
A1. Good morning (wide stance, straight knee) x 4-6; 30 sec rest
A2. Chin-ups x AMRAP



Monday February 8 2010

  • Power snatch - 75% x 2 x 10; 1 min rest
  • Jerk - 75% x 2 x 10; 1 min rest
  • Jerk dip squat - 100% x 2 x 4
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 16; 2020; 1 min rest

Week 3




Sunday February 7 2010

Rest



Saturday February 6 2010

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat - 2RM
3 sets:
A1. 4 Squat jumps; 20 sec rest
A2. 4-6 Stiff-legged deadlift; 2010; 90 sec rest



Friday February 5 2010

Rest



Thursday February 4 2010

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 55% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 12
A2. Press x 5-7



Wednesday February 3 2010

  • Block/hang clean (mid-thigh) - 65% x 2 x 6; 1 min rest
  • Hang clean high pull - 70% x 3 x 4
  • Snatch balance - max for day; 80% of that x 2 x 2
3 sets:
A1. Ab wheel x 12-15; 20 sec rest
A2. Side bend x 10-12; 1 min rest



Tuesday February 2 2010

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets:
A1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest
A2. Chin-ups x AMRAP



Monday February 1 2010

  • Block/hang snatch (mid-thigh) - 65% x 2 x 6; 1 min rest
  • Power jerk - 65% x 2 x 6; 1 min rest
  • Jerk dip squats with bands - 95% (of jerk) x 2 x 4
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 14; 2020; 1 min rest

Week 2