Catalyst Athletics Daily Training

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Saturday August 31 2013

  • Snatch - 60%x3, 65%x3, 70%x3, 75%x2, 80%x1
  • Clean & Jerk - 60%x3, 65%x3, 70%x3, 75%x2, 80%x1
  • Back Squat - 60%x6, 65%x6, 70%x6, 75%x4x2
  • Block Snatch Pull (mid-thigh) - 90%x5x3




Friday August 30 2013

Rest Day




Thursday August 29 2013

  • 3-Position Snatch - 65%x1x2, 70%x1x3
  • Snatch Pull - 90%x7x2, 90%x5x3
  • Snatch Push Press - 70%x5x3, 75%x5x2
  • Good Morning - 25%x8x3 (% of Back Squat)
3 sets; no rest:
15 Back Extensions
15 Sit Ups




Wednesday August 28 2013

  • 3-Position Clean - 65%x1x2, 70%x1x3
  • Power Jerk + Jerk - 65% x (2+1) x 2, 70% x (2+1) x 3
  • Clean Deadlift - 100%x7x2, 100%x5x3
  • Front Squat - 60%x6, 65%x6, 70%x5, 75%x3, 70%x5




Tuesday August 27 2013

  • Power Clean + Clean - 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power clean)
  • Snatch Balance - 60%x3x2, 65%x3, 70%x3x2
  • Push Press - 75%x5x5
  • Muscle Snatch - 60%x5, 65%x4, 70%x3x2
3 sets; no rest:
15 Reverse Crunches
12 Pull Ups




Monday August 26 2013

  • Power Snatch + Snatch - 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power snatch)
  • Jerk - 70%x3x2, 75%x3x3
  • Clean Pull - 90%x7x2, 90%x5x3
  • Back Squat - 60%x8, 65%x8, 70%x6, 75%x6x2
Week 2 of 12



Sunday August 25 2013

Rest Day




Saturday August 24 2013

  • Snatch - 55%x3, 60%x3, 65%x3, 70%x2, 75%x1
  • Clean & Jerk - 55%x3, 60%x3, 65%x3, 70%x2, 75%x1
  • Back Squat - 60%x6x2, 65%x6, 70%x4x2
  • Block Snatch Pull (mid-thigh) - 90%x5x3




Friday August 23 2013

Rest Day




Thursday August 22 2013

  • 3-Position Snatch - 60%x1x2, 65%x1x2
  • Snatch Pull - 85%x5x4
  • Snatch Push Press - 65%x5x2, 70%x5x2
  • Good Morning - 25%x6x3 (% of Back Squat)
3 sets; no rest:
15 Back Extensions
15 DB Presses



Wednesday August 21 2013

  • 3-Position Clean - 60%x1x2, 65%x1x2
  • Power Jerk + Jerk - 60% x (2+1) x 2, 65% x (2+1) x 2
  • Clean Deadlift - 90%x5x4
  • Front Squat - 60%x6x2, 65%x5, 70%x3




Tuesday August 20 2013

  • Power Clean + Clean - 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean)
  • Snatch Balance - 60%x3x4
  • Push Press - 70%x5x4
  • Muscle Snatch - 50%x4, 55%x4, 60%x3x2
3 sets; no rest:
15 Sit Ups
12 Barbell Row




Monday August 19 2013

  • Power Snatch + Snatch - 60% x (1+2) x 4 (% of power snatch)
  • Jerk - 60%x3x2, 65%x3x2
  • Clean Pull - 85%x5x4
  • Back Squat - 60%x8, 65%x6, 70%x6x2

Week 1 of 12



Sunday August 18 2013

Rest Day




Saturday August 17 2013

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




Friday August 16 2013

Rest Day




Thursday August 15 2013

  • Snatch - 60%x1x5
  • Clean & Jerk - 60%x1x5
3 sets; no rest:
10 KB Swings
10 Reverse Crunches



Wednesday August 14 2013

  • Snatch - 70%x1, 75%x1, 80%x1x3
  • Clean & Jerk - 70%x1, 75%x1, 80%x1
  • Snatch Pull - 90%x2x3
  • Front Squat - 75%x2, 80%x1, 85%x1




Tuesday August 13 2013

  • Snatch - 70%x1x3
  • Power Clean & Jerk - 70%x1x3
3 sets; no rest:
10 Back Extensions
10 Sit Ups




Monday August 12 2013

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1x3
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1
  • Clean Pull - 95%x2x3
  • Back Squat - 75%x3, 80%x2, 85%x2x2
Week 7 of 7



Sunday August 11 2013

Rest Day




Saturday August 10 2013

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




Friday August 9 2013

Rest Day




Thursday August 8 2013

  • Jerk - 75%x2, 80%x2x2
  • Power Clean - 75%x1x5
  • SLDL - 3x5
3 sets; no rest:
12 Back Extensions
12 Sit Ups




Wednesday August 7 2013

  • Front Squat - 82%x2x4
  • Clean Pull - 100%x2x2
  • Clean Deadlift - 110%x2x2
  • Snatch Push Press - 83%x4x4




Tuesday August 6 2013

  • Muscle Snatch - 80%x2x2
  • Power Snatch - 75%x1x5
  • Snatch Balance - 80%x2x2
3 sets; no rest:
10 KB Swings
15 Reverse Crunches




Monday August 5 2013

  • Back Squat - 88%x2x6
  • Snatch Pull - 100%x2x3
  • Snatch Deadlift - 110%x2x2
  • Push Press - 83%x4x4
Week 6 of 7



Sunday August 4 2013

Rest Day




Saturday August 3 2013

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




Friday August 2 2013

Rest Day




Thursday August 1 2013

  • Jerk - HS
  • Power Clean - 75%x2, 78%x2, 80%x1x3
  • SLDL - 3x5
3 sets; no rest:
12 KB Swings
12 KB Side Bends (per side)