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Sunday October 5 2014

Rest Day




Saturday October 4 2014

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1x2
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1x2
  • Front Squat - 80%x2x3




Friday October 3 2014

Rest Day




Thursday October 2 2014

  • Power Clean - 75%x1x2, 80%x1x3
  • Power Jerk - 75%x1x2, 80%x1x3
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges



Wednesday October 1 2014

  • Clean - 75%x1x2, 80%x1x3
  • Clean Pull - 85%x3, 90%x3x2
  • Pause Back Squat - 65%x2, 70%x2x2




Tuesday September 30 2014

  • Jerk - 75%x1x2, 80%x1x3
  • Push Press - 70%x3, 75%x3x2
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side




Monday September 29 2014

  • Snatch - 75%x1x2, 80%x1x3
  • Snatch Pull - 85%x3, 90%x3x2
  • Back Squat - 75%x3, 80%x3x2
Week 8 of 12



Sunday September 28 2014

Rest Day




Saturday September 27 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - 85%x2, 90%x2x2
  • Good Morning - 3x5




Friday September 26 2014

Rest Day




Thursday September 25 2014

  • Power Clean - 85%x2x5
  • Power Jerk - 85%x2x5
  • SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges



Wednesday September 24 2014

  • Clean - 82% x 1 x 5 OTM, 87% x 1 x 5 OTM, 92% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull - 95%x3, 100%x3, 95%x3
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 90% x (2+1+1), 95% x (2+1+1), 90% x (2+1+1)
  • Pause Back Squat - 70%x2, 75%x2, 70%x2




Tuesday September 23 2014

  • Jerk - 85% x 1 x 5 OTM, 87% x 1 x 5 OTM, 92% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Push Press - 83%x3x5
  • Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges




Monday September 22 2014

  • Snatch - 82% x 1 x 5 OTM, 87% x 1 x 5 OTM, 92% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull - 95%x3, 100%x3, 95%x3
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 90% x (2+1+1), 95% x (2+1+1), 90% x (2+1+1)
  • Back Squat - 85%x3x3
Week 7 of 12



Sunday September 21 2014

Rest Day




Saturday September 20 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - 85%x2x2, 90%x2
  • Good Morning - 3x5




Friday September 19 2014

Rest Day




Thursday September 18 2014

  • Power Clean - 80%x2x2, 85%x2x3
  • Power Jerk - 80%x2x2, 85%x2x3
  • SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges



Wednesday September 17 2014

  • Clean - 80% x 1 x 5 OTM, 85% x 1 x 5 OTM, 90% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull - 95%x3x3
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 90% x (2+1+1) x 3
  • Pause Back Squat - 70%x2x3




Tuesday September 16 2014

  • Jerk - 80% x 1 x 5 OTM, 85% x 1 x 5 OTM, 90% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Push Press - 80%x3x2, 83%x3x3
  • Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side



Monday September 15 2014

  • Snatch - 80% x 1 x 5 OTM, 85% x 1 x 5 OTM, 90% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull - 95%x3x3
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 90% x (2+1+1) x 3
  • Back Squat - 80%x3, 85%x3x2
Week 6 of 12



Sunday September 14 2014

Rest Day




Saturday September 13 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - 85%x2x3
  • Good Morning - 3x5




Friday September 12 2014

Rest Day




Thursday September 11 2014

  • Power Clean - 80%x2x5
  • Power Jerk - 80%x2x5
  • SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side



Wednesday September 10 2014

  • Clean - 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull - 90%x3, 95%x3x2
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 85% x (3+1+1), 90% x (3+1+1) x 2
  • Pause Back Squat - 70%x2x3




Tuesday September 9 2014

  • Jerk 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Push Press - 80%x3x5
  • Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges



Monday September 8 2014

  • Snatch - 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull - 90%x3, 95%x3x2
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 85% x (3+1+1), 90% x (3+1+1) x 2
  • Back Squat (5 sec eccentric on rep 1) - 80%x3x3
Week 5 of 12



Sunday September 7 2014

Rest Day




Saturday September 6 2014

  • Snatch - 70%x1, 75%x1, 80%x1x4
  • Clean & Jerk - 70%x1, 75%x1, 80%x1x4
  • Front Squat - 75%x2, 80%x2x2