Catalyst Athletics Daily Training

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Friday February 28 2014

Rest Day




Thursday February 27 2014

  • Power Clean - 70%x2x2, 75%x1x3
  • Hang Snatch (below knee) - 70%x2x2, 75%x1x3
  • OHS - HS
3 sets; no rest:
10 DB Thrusters
10 Pull Ups



Wednesday February 26 2014

  • Clean - 80%x2x2, 80%x1x3
  • Clean Pull - 95%x3x2, 100%x3x2
  • Front Squat - 85%x2x4




Tuesday February 25 2014

  • Jerk BNK - HS
  • Power Snatch - 70%x2x2, 75%x1x3
  • Push Press - 75%x5, 80%x5x2
3 sets; no rest:
20 Russian Twists
10 Back Extensions



Monday February 24 2014

  • Snatch - 80%x2x2, 80%x1x3
  • Snatch Pull - 95%x3x2, 100%x3x2
  • Pause Back Squat - 75%x3x5
Week 3 of 6



Sunday February 23 2014

Rest Day




Saturday February 22 2014

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, HS
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, HS
  • Back Squat - HS
  • SLDL - 3x5




Friday February 21 2014

Rest Day




Thursday February 20 2014

  • Power Clean - 70%x2x5
  • Hang Snatch (below knee) - 65%x2x3, 70%x2x2
  • Snatch Push Press + OHS - 75% x (3+2) x 3
3 sets; no rest:
12 DB Push Presses
12 Pull Ups



Wednesday February 19 2014

  • Clean - 75%x3x2, 75%x2x3
  • Clean Pull - 95%x3x5
  • Front Squat - 80%x3x5




Tuesday February 18 2014

  • Jerk - HS ; 80%x1x3
  • Power Snatch - 70%x2x5
  • Push Press - 75%x5x3
3 sets; no rest:
15 V-Ups
15 KB Swings



Monday February 17 2014

  • Snatch - 75%x3x2, 75%x2x3
  • Snatch Pull - 95%x3x5
  • Pause Back Squat - 70%x4x5
Week 2 of 6



Sunday February 16 2014

Rest Day




Saturday February 15 2014

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, HS
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, HS
  • Front Squat - HS
  • SLDL - 3x5




Friday February 14 2014

Rest Day




Thursday February 13 2014

  • Power Clean - 65%x3x5
  • Hang Snatch (below knee) - 60%x2x5
  • Snatch Push Press + OHS - 70% x (3+2) x 3
3 sets; no rest:
15 Sit Ups
15 Back Extensions



Wednesday February 12 2014

  • Clean - 70%x3x5
  • Clean Pull - 85%x4x5
  • Front Squat - 75%x3x5




Tuesday February 11 2014

  • Jerk BNK - HS; 80%x1x3
  • Power Snatch - 65%x3x5
  • Push Press - 70%x5x3
3 sets; no rest:
10 DB Press
10 Pull Up



Monday February 10 2014

  • Snatch - 70%x3x5
  • Snatch Pull - 85%x4x5
  • Pause Back Squat - 65%x5x5
Week 1 of 6



Sunday February 9 2014

Rest Day




Saturday February 8 2014

  • Hang Power Snatch - 75%x1x3
  • Hang Power Clean - 75%x1x3
  • Push Press - 70%x5x3
  • Back Squat - 80%x3x4




Friday February 7 2014

Rest Day




Thursday February 6 2014

  • Power Clean + Power Jerk - HS
  • Power Snatch - 70%x1x3
3 sets; no rest:
8 Pull Ups
8 DB Thrusters




Wednesday February 5 2014

  • Hang Snatch - 75%x1x4
  • Clean & Jerk - 70%x1x3
  • Front Squat - 70%x5x3




Tuesday February 4 2014

  • Power Snatch - HS
  • Power Clean + Power Jerk - 70%x1x3
3 sets; no rest:
10 Sit Ups
10 KB Swings



Monday February 3 2014

  • Snatch - 70%x1x3
  • Hang Clean & Jerk - 75%x1x4
  • Back Squat - HS; 75%x5x3
Week 8 of 8

Transition Week



Sunday February 2 2014

Rest Day




Saturday February 1 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Back Squat - HS