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Sunday September 30 2012

Rest Day




Saturday September 29 2012

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
  • Back Squat - 75% x 2 x 4




Friday September 28 2012

Rest Day




Thursday September 27 2012

  • Power Snatch - 70% x 2 x 5
  • Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4
  • Press - 3 x 5 (use last week's weight)
3 ladders of 3-5-7 reps each:
KB swing
1-arm KB clean + push press




Wednesday September 26 2012

  • Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
  • Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
  • Front Squat - 70% x 3 x 5




Tuesday September 25 2012

  • Power Clean - 70% x 2 x 5
  • Power Jerk - 60% (of split jerk) x 2 x 5
  • Push Press - 70% x 3 x 3
At ~75% effort: 
1000 m row



Monday September 24 2012

  • Snatch - 60%x2, 65%x2x2, 70%x2x3
  • Snatch Pull - 90%x2x2, 95%x2x2
  • Back Squat - 70% x 4 x 5
This is a recovery week, so it should feel fairly easy, Next week will start loading again.

Week 4 of 12



Sunday September 23 2012

Rest Day




Saturday September 22 2012

  • Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single
  • Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 , 90% x 1+1, heavy 1+1
  • Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM
  • Good Morning - 3x5
  • Press - 8RM




Friday September 21 2012

Rest Day




Thursday September 20 2012

  • Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM
  • Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM
  • Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM
3 sets; no rest:
300 m row @ 75% effort
10 push-ups





Wednesday September 19 2012

  • Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max 3+1
  • Clean Pull - 100% (of clean) x 3 x 4
  • Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM




Tuesday September 18 2012

  • Hang Muscle Snatch - 5 x 3
  • Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM
  • Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1, 75% x 5+1, 78% x 5+1, max 5+1
3 sets; no rest:
1 min jump rope
10 pull-ups





Monday September 17 2012

  • Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM
  • SLDL - 3x5
Take as many additional sets as you need to find your RMs. Week 3 of 12




Sunday September 16 2012

Rest Day




Saturday September 15 2012

  • Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2
  • Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 x 2
  • Back Squat - 80% x 3 x 5
  • Good Morning - 3x5
  • Press - 3 x 8




Friday September 14 2012

Rest Day




Thursday September 13 2012

  • Hang Muscle Snatch - 5x3
  • Power Snatch - 75% x 3 x 5
  • Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5
3 sets; no rest:
600 m row
25 push ball (6-8# ball)




Wednesday September 12 2012

  • Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3
  • Clean Pull - 95% (of clean) x 3 x 4
  • Front Squat - 75% x 4 x 5




Tuesday September 11 2012

  • Power Clean - 75% x 3 x 5
  • Power Jerk (% of split jerk) - 65% x 3 x 5
  • Push Press - 75% x 5 x 5
4 sets; no rest; alternate arms after each set:
5 KB swing high-pull
5 KB snatch
5 KB overhead squat




Monday September 10 2012

  • Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3
  • Snatch Pull - 95% (of sn) x 3 x 4
  • Back Squat - 75% x 6 x 5
  • SLDL - 3x5
If you went heavier last week than the prescribed weights, aim to add weight to at least one set today, and to as many as you can. This goes for the entire week.

Week 2 of 12




Sunday September 9 2012

Rest Day




Saturday September 8 2012

  • Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4
  • Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4
  • Back Squat - 75% x 3 x 5
  • Good Morning - 3x5
  • Press - 3 x 8
If you feel good, go up on the last 80% sets of snatch and CJ and on squats.



Friday September 7 2012

Rest Day




Thursday September 6 2012

  • Hang Muscle Snatch - 5x3
  • Power Snatch - 70% x 3 x 5
  • Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5
5 sets; no rest (w 2 DBs):
5 DB hang power snatch
5 DB hang power clean
5 DB push press

If you feel good, take the weights up



Wednesday September 5 2012

  • Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4
  • Clean Pull - 90% x 3 x 4
  • Front Squat - 70% x 4 x 5
If you feel good, take the weights up



Tuesday September 4 2012

  • Power Clean - 70% x 3 x 5
  • Power Jerk (% of split jerk) - 60% x 3 x 5
  • Push Press - 70% x 5 x 5
4 sets; no rest:
2 min jump rope
10 pull-ups
10 push-ups

If you feel good, take the weights up



Monday September 3 2012

  • Snatch - 60%x3, 65%x3, 70%x3x4
  • Snatch Pull - 90% (of sn) x 3 x 4
  • Back Squat - 70% x 6 x 5
  • SLDL - 3x5
If you feel good, take the weights up after at least 1 set at the prescribed heaviest weight.

Week 1 of 12




Sunday September 2 2012

Rest Day




Saturday September 1 2012

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