Catalyst Athletics Daily Training

Home


2014
2013
2012
2011
2010
2009
2008
2007
Sunday July 31 2011

Rest Day



Saturday July 30 2011

  • Snatch - max
  • Clean & Jerk - max
  • Front squat - max




Friday July 29 2011

Rest Day



Thursday July 28 2011

  • Snatch - 50% x 1 x 8
  • Clean & Jerk - 50% x 1 x 6
  • Box jump - 4 x 2




Wednesday July 27 2011

  • Snatch - 80% x 1 x 3; 50% x 1 x 5 OTM
  • Snatch Pull - 90% x 2, 95% x 2, 100% x 2
  • Clean & Jerk - 60% x 1 x 5




Tuesday July 26 2011

  • Snatch - 50-60% x 1 x 8
  • Clean & Jerk - 50-60% x 1 x 6
  • Box jump - 4 x 3




Monday July 25 2011

  • Snatch - 85% x 1 x 3; 50% x 1 x 5 OTM
  • Clean & Jerk - 80% x 1 x 3
  • Clean Pull - 90% x 2, 95% x 2, 100% x 2
  • Front squat - 85% x 1 x 2
Week 7 of 18

This week will taper for maxes on Saturday.



Sunday July 24 2011

Rest Day



Saturday July 23 2011

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - 2RM; 90% of that x 2 x 2
  • SLDL - 5RM, 95% x 5, 90% x 5




Friday July 22 2011

Rest Day



Thursday July 21 2011

  • Power snatch - 3RM, 95% x 3, 90% x 3
  • Snatch pull - 4RM, 95% x 4, 90% x 4
3 sets; no rest:
12 pull-ups
20 push ball

Push ball: Remember, this is intended to be a very quick cycling exercise; use a 6-8 lb ball and aim for banging out 20 reps as fast as possible rhythmically.



Wednesday July 20 2011

  • Jerk - heavy single; 80% of that x 2 x 3
  • Overhead squat - heavy single; 80% x 2 x 3
  • 1 1/4 Back squat - 80% of Mon squat x 3 x 3




Tuesday July 19 2011

  • Snatch balance - 1RM; 80% of that x 2 x 2
  • Power clean - 3RM, 95% x 3, 90% x 3
  • Clean Pull - 4RM, 95% x 4, 90% x 4
4 sets; no rest:
15 sandbag bent rows*
15 KB push-press

* sandbag starts on floor each time; use a heavy bag and plenty of body English



Monday July 18 2011

  • Jerk behind the neck - 1RM; 80% of that x 2 x 3
  • Push Press - 4RM; 95% x 4, 90% x 4
  • Back squat - 4RM, 95% x 4, 90% x 4
  • Jerk dip squat - 4RM, 95% x 4, 90% x 4
Week 6 of 18



Sunday July 17 2011

Rest Day



Saturday July 16 2011

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - heavy double; 90% of that x 2 x 2
  • SLDL - heavy 5, 95% x 5, 90% x 5




Friday July 15 2011

Rest Day



Thursday July 14 2011

  • Power snatch - heavy 3, 95% x 3, 90% x 3
  • Snatch pull - heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
max consecutive push-ups (no failure)
Walking suitcase lunge - 6 steps/leg



Wednesday July 13 2011

  • Jerk - heavy single; 80% of that x 2 x 3
  • Overhead squat - heavy single; 80% x 2 x 3
  • 1 1/4 Back squat - 80% of Mon squat x 3 x 3




Tuesday July 12 2011

  • Snatch balance - heavy single; 80% of that x 2 x 2
  • Power clean - heavy 3, 95% x 3, 90% x 3
  • Clean Pull - heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
10 topside halfmoons w/ plate
10 DB hang high-pulls



Monday July 11 2011

  • Jerk behind the neck - heavy single; 80% of that x 2 x 3
  • Push Press - heavy 4; 95% x 4, 90% x 4
  • Back squat - heavy 4, 95% x 4, 90% x 4
  • Jerk dip squat - heavy 4, 95% x 4, 90% x 4
Week 5 of 18



Sunday July 10 2011

Rest Day



Saturday July 9 2011

  • Snatch - 2RM; 90% x 2
  • Clean & Jerk - 2+1 RM; 90% x 2+1
  • Front squat - 3RM, 95% x 3, 90% x 3
  • SLDL - 6RM, 95% x 6, 90% x 6




Friday July 8 2011

Rest Day



Thursday July 7 2011

  • Power snatch - 4RM, 95% x 4, 90% x 4
  • Snatch pull - 6RM, 95% x 6, 90% x 6
  • Jerk split squat - 6RM, 95% x 6, 90% x 6
5 sets; no rest:
10 chin-ups
5 box jumps (mid-thigh height +)

On box jumps, as has been said before on this site, we're interested in the actual jump - no need to stand up once on the box. Also, these are not depth jumps - get back down to the ground smoothly and safely and reset for your next jump.



Wednesday July 6 2011

  • Jerk dip squat + jerk - 3+1 RM, 95% x 3+1, 90% x 3+1
  • 1 1/4 OHS + snatch push press - 2+4 RM, 95% x 2+4, 90% x 2+4
  • Back squat - 95% of Mon x 4 x 3
  • Front squat - 80% of today's BS x 3 x 3




Tuesday July 5 2011

  • Power clean - 4RM, 95% x 4, 90% x 4
  • Snatch balance - 3RM, 95% x 3, 90% x 3
  • Clean Pull - 6RM, 95% x 6, 90% x 6
3 sets; no rest:
10 KB snatch/arm
15 DB chainsaw rows/arm



Monday July 4 2011

  • Jerk behind the neck - 3RM; 95% x 3, 90% x 3
  • Push Press - 6RM, 95% x 6, 90% x 6
  • Back squat - 6RM, 95% x 6, 90% x 6
  • Jerk dip squat - 6RM, 95% x 6, 90% x 6
Week 4 of 18



Sunday July 3 2011

Rest Day



Saturday July 2 2011

  • Snatch - heavy double; 90% x 2
  • Clean & Jerk - heavy 2+1; 90% x 2+1
  • Front squat - heavy 3, 95% x 3, 90% x 3
  • SLDL - heavy 6, 95% x 6, 90% x 6




Friday July 1 2011

Rest Day