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Thursday January 31 2013

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • High-Hang Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest
15 Pull Ups
12 DB Presses



Wednesday January 30 2013

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Segment Clean Pull (knee) + Clean Pull - 5 x 1+2
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5




Tuesday January 29 2013

  • Back Squat - heavy single
  • High-Hang Snatch - 5 x 2
  • Power Clean + Power Jerk = 5 x 2+1
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 KB Swings
10 2-Arm KB Presses



Monday January 28 2013

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Segment Snatch Pull (knee) + Snatch pull - 5 x 1+2
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 1 of 12




Sunday January 27 2013

Rest Day




Saturday January 26 2013

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 70% (of back squat heavy single) x 3 x 3
  • Good Morning - 3x5 (little heavier than Wednesday)




Friday January 25 2013

Rest Day




Thursday January 24 2013

  • Back Squat - 80% x 1
  • Power Snatch - 75% x 2 x 5
  • Mid-Hang Clean - 70% x 2 x 5
  • Push Press - 3x5
  • Front Squat - heavy single; 75% (of hs) x 3 x 3

3 sets; no rest:

300m Row
12 Pull-ups




Wednesday January 23 2013

  • Front Squat - 80% x 1
  • Clean & Jerk - heavy single; 80% (of hs) x 2+1 x 3
  • Segment Clean Pull (knee) + Clean Pull - 90% (of clean) x 1+2 x 4
  • Back Squat - 90% x 1
  • Pause Back Squat - 70% (of squat) x 3 x 3
  • Good Morning - 3x5 (little heavier than Monday)




Tuesday January 22 2013

  • Muscle Snatch - 3x3
  • Mid-Hang Snatch - 70% x 2 x 5
  • Power Clean + Power Jerk - 75% x 1+1 x 5
  • Front Squat - 90% x 1, 75% x 2 x 3
3 sets; no rest:
10 DB Presses
10 2-arm DB Rows




Monday January 21 2013

  • Front Squat - 80% x 1
  • Snatch - heavy single; 80% (of hs) x 1 x 3
  • Segment Snatch Pull (knee) + Snatch Pull - 90% (of sn) x 1+2 x 4
  • Back Squat - 90% x 1, 75% x 3 x 3
  • Good Morning - 3x5 (very light)
This next cycle will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts.

Try completing all workouts without sitting down. Rest only as long as needed.

Week 0 of 12



Sunday January 20 2013

Rest Day




Saturday January 19 2013

  • Snatch - max
  • Clean & Jerk - max
  • Front or Back Squat - max




Friday January 18 2013

Rest Day




Thursday January 17 2013

  • Power Snatch - 75%x2, 80%x2, 85%x2x3
  • Clean & Jerk - 70%x1+1, 75%x1+1x2




Wednesday January 16 2013

  • Snatch - 75%x2, 80%x1x3
  • Snatch Pull - 90% (of sn) x 2 x 3
  • Front Squat - 75%x2, 80%x1, 85%x1




Tuesday January 15 2013

  • Snatch - 75% x 1 x 6
  • Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3
3 sets; no rest:
10 KB swings (light)
10 KB push press/arm (light)





Monday January 14 2013

  • Snatch - 75%x2, 80%x1, 85%x1x3
  • Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1
  • Clean Pull - 90% (of cln) x2, 95%x2x2
  • Back Squat - 75%x3, 80%x2, 85%x2x2
Week 8 of 8



Sunday January 13 2013

Rest Day




Saturday January 12 2013

  • Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat - 75% x 2, 80% x 2, 85% x 2, 2RM
  • Good Morning - 3x5




Friday January 11 2013

Rest Day




Thursday January 10 2013

  • Power Snatch - 70%x2, 75%x2, 80%x1, 85%x1x3
  • Power Clean + Power Jerk - 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM
  • Snatch Balance - 70%x3x2, 75%x3x3
3 sets; no rest:
15 pull-ups
200 m row




Wednesday January 9 2013

  • Clean & Jerk - 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
  • Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2
  • Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2RM
  • SLDL - 3x5




Tuesday January 8 2013

  • Power Snatch - 70%x3, 75%x2, 80%x1, 85%x1, 1RM
  • Power Clean + Power Jerk - 75%x1+1 x 2, 80%x1+1x3
  • Overhead Squat - 70%x2, 75%x2, 80%x1, 85%x1, 1RM
3 sets; no rest:
12 ring push-ups
20 DB row/arm




Monday January 7 2013

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
  • Snatch Pull - 100% (of sn) x 3, 105% x 3, 110% x 3 x 2
  • Back Squat - 70%x3, 75%x3, 80% x 3, 3RM
  • Push Press - 70%x3, 75%x3, 80%x2, 85%x1, 1RM
Week 7 of 8




Sunday January 6 2013

Rest Day




Saturday January 5 2013

  • Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat - 75% x 3, 80% x 3 x 2, 85% x 3 x 2
  • Good Morning - 3x5




Friday January 4 2013

Rest Day




Thursday January 3 2013

  • Power Snatch - 70%x2, 75%x2, 80%x1x2, 85%x1x2
  • Power Clean + Power Jerk - 75%x2(1+1) x 2, 80%x2(1+1)x2
  • Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1x2
4 sets; no rest:
5 1-arm DB split snatch/side
100 m row




Wednesday January 2 2013

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1x3
  • Clean Pull - 100% (of cln) x 3 x 2, 105% x 2 x 2
  • Front Squat - 70%x2, 75%x2, 80%x2, 85%x2x3
  • SLDL - 3x5




Tuesday January 1 2013

  • Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
  • Power Clean + Power Jerk - 75%x1+1 x 3, 80%x1+1x2
  • Overhead Squat - 80% x 2 x 2, 85% x  2 x 3
3 sets; no rest:
15 KB swings
15 pull-ups