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Tuesday July 31 2012

  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3
  • Snatch Pull - 90% (of snatch) x 3 x 2, 95% x 3 x 3
5 sets; no rest:
200 m row
10 KB clean + push press/arm



Monday July 30 2012

  • Snatch - 75% x 3 x 5
  • Jerk - 75% x 3 x 5
  • Front Squat - 75% x 3 x 5
  • Snatch Deadlift - 100% (of snatch) x 5 x 3
Week 1 of 5

This is a 5-week prep cycle emphasizing front squat strength. We'll test a max front squat on week 5.



Sunday July 29 2012

Rest Day




Saturday July 28 2012

  • Back Squat - max
  • Snatch - heavy single
  • Clean & Jerk - heavy single




Friday July 27 2012

Rest Day




Thursday July 26 2012

  • Snatch - 70% x 2 x 3
  • Power Clean + Power Jerk - 80% x 2(1+1), 85% x 1+1, 90% x 1+1
  • Push Press - 80% x 3, 85% x 2, heavy single
3 sets; no rest:
15 push-ups
10 DB hang power clean




Wednesday July 25 2012

  • Front Squat - 70% x 2 x 5
  • Clean Pull - 90% (of clean) x 2 x 3
  • Halting Clean Deadlift (mid-thigh) - 90% (of clean) x 2 x 2
  • Tech exercise of choice - 15 min




Tuesday July 24 2012

  • Power Clean + Jerk - 80% (of PC) x 1+1 x 3
  • Mid-Hang Snatch - 70% x 3 x 3
  • Snatch Push Press + Overhead Squat - 5+1 heavy as possible
3 sets; no rest:
90 sec jump rope
10 chin-ups



Monday July 23 2012

  • Back Squat - 95% x 1 x 3
  • Snatch Pull - 90% (of snatch) x 2 x 2
  • Halting Snatch Deadlift (upper thigh) - 90% (of snatch) x 2 x 2
  • SLDL - 3 x 5
Week 6 of 6



Sunday July 22 2012

Rest Day




Saturday July 21 2012

  • Front Squat - 70% x 2 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 6/leg




Friday July 20 2012

Rest Day




Thursday July 19 2012

  • Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 2, 85% x 1+1+1
  • Mid-Hang Snatch - 65% x 3, 70% x 3 x 2, 73% x 3
  • Snatch Push Press + Pause Overhead Squat - 80% (of snatch) x 5+1 x 3
3 sets; no rest:
12 KB clean + press/arm
300 m row





Wednesday July 18 2012

  • Back Squat - 90% x 2 x 3
  • Clean Pull - 95% (of clean) x 3 x 2, 100% x 3
  • Halting Clean Deadlift - 90% (of clean) x 3, 95% x 3
  • Good Morning - 3 x 5




Tuesday July 17 2012

  • Snatch + Pause Overhead Squat - 70% x 2+1, 75% x 2+1, 80% x 2+1 x 2
  • Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1), 85% x 1+1 x 2
  • Push Press - 85% x 3 x 2, 90% x 3
3 sets; no rest:
10 Chinese DB rows/arm
10 topside plate halfmoons/side





Monday July 16 2012

  • Front Squat - 70% x 2 x 5
  • Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3
  • Halting Snatch Deadlift - 90% (of snatch) x 3, 95% x 3
  • SLDL - 3 x 5
Week 5 of 6



Sunday July 15 2012

Rest Day




Saturday July 14 2012

  • Back Squat - 90% x 1 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 6/eg




Friday July 13 2012

Rest Day




Thursday July 12 2012

  • Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 4
  • Mid-Hang Snatch - 65% x 3, 70% x 3 x 4
  • Snatch Push Press + Overhead Squat - 75% x 5+1, 80% x 5+1
4 sets; no rest:
1 min jump rope
10 pull-ups





Wednesday July 11 2012

  • Front Squat - 70% x 2 x 5
  • Clean Pull - 90% (of clean) x 3, 95% x 3 x 3
  • Halting Clean Deadlift (mid-thigh) - 85% (of clean) x 3, 90% x 3 x 2
  • Good Morning - 3 x 5




Tuesday July 10 2012

  • Snatch + Pause Overhead Squat - 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2
  • Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1) x 4
  • Push Press - 80% x 5, 85% x 3 x 2
3 sets:
5 box jumps (mid-thigh +); no rest
max rep push-ups (stop short of failure); rest 30 sec





Monday July 9 2012

  • Back Squat - 85% x 3 x 4
  • Snatch Pull - 90% (of snatch) x 3, 95% x 3 x 3
  • Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3, 90% x 3 x 2
  • SLDL - 3 x 5
Week 4 of 6



Sunday July 8 2012

Rest Day




Saturday July 7 2012

  • Front Squat - 70% x 2 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 8/leg




Friday July 6 2012

Rest Day




Thursday July 5 2012

  • Power Clean + Clean + Jerk - 75% (of clean) x 1+1+1 x 3, 80% x 1+1+1 x 2
  • Mid-Hang Snatch - 65% x 3 x 3, 70% x 3 x 2
  • Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 2, 80% x 5+1
4 sets; no rest:
10 plate topside halfmoons/side
5 KB clean/arm





Wednesday July 4 2012

  • Back Squat - 85% x 2 x 5
  • Clean Pull - 90% (of clean) x 3 x 3, 95% x 3 x 2
  • Halting Clean Deadlift - 85% (of clean) x 3 x 2, 90% x 3
  • Good Morning - 3 x 5




Tuesday July 3 2012

  • Snatch + Pause Overhead Squat - 70% x 3+1 x 3, 75% x 3+1 x 2
  • Power Clean + Power Jerk - 75% x 2(1+1) x 3, 80% x 2(1+1) x 2
  • Push Press - 75% x 5, 80% x 5 x 2
3 sets; no rest:
8 KB snatch/arm
12 chin-ups





Monday July 2 2012

  • Front Squat - 70% x 2 x 5
  • Snatch Pull - 90% (of snatch) x 3 x 3, 95% x 3 x 2
  • Halting Snacth Deadlift (upper thigh) - 85% (of snatch) x 3 x 2, 90% x 3
  • SLDL - 3 x 5
Week 3 of 6



Sunday July 1 2012

Rest Day