Catalyst Athletics Daily Training

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Monday December 31 2007 Snatch – 80% x 1 x 4 Clean & Jerk – 80% x 1 x 4 Front Squat – 80% x 2 x 3 2 rounds for time of: 300 m row 10 box jumps 25 sit-ups 1 min rest Wednesday we'll be attempting to hit 100% on the snatch and clean & jerk. If you're feeling slow or the weights are feeling heavy today, do fewer sets with 80%. Post numbers and questions to comments. Sunday December 30 2007 Rest Day Saturday December 29 2007 Snatch – 90% x 1 x 2 Clean & Jerk – 90% x 1 x 2 Front Squat - 90% x 2 x 2 2 rounds for time of: (1 minute rest between rounds) 20 sprawl ball – 10% BW 20 pull-ups 20 ball slams – 10% BW 500 m row Post numbers and questions to comments. Friday December 28 2007 Tall Clean + hang clean + push jerk – med weight x 3 sets Snatch – 70% x 1 x 5 Clean & Jerk – 70% x 1 x 5 Front & Lateral Planks – near max time Post numbers and questions to comments. Thursday December 27 2007 Rest Day Wednesday December 26 2007 Snatch – 85% x 1 x 4 Clean & Jerk – 85% x 1 x 4 Front Squat – 85% x 2 x 3 3 rounds for time of: 20 KB side bends – 30% BW 15 GHD sit-ups Post numbers and questions to comments. Tuesday December 25 2007 Muscle Snatch + OHS + snatch balance – heavy muscle snatch x 4 sets Snatch – 70% x 1 x 5 Clean & Jerk – 70% x 1 x 5 2 rounds for time of: 50 m sprint 20 1-arm KB swings 25% BW Rest 2 minutes 2 rounds for time of: 15 pull-ups 10 box jumps – med height Post numbers and questions to comments. Monday December 24 2007 Snatch – 85% x 1 x 4 Clean & Jerk – 85% x 1 x 4 Front Squat – 85% x 2 x 3 Overhead DB sit-ups – 40 total – 15% BW/DB Post numbers and questions to comments. Sunday December 23 2007 Rest day Saturday December 22 2007 Snatch – max single Clean & Jerk – max single Post numbers and questions to comments. Friday December 21 2007 Snatch balance – 80% of best snatch x 2 x 3 Muscle snatch + snatch + hang snatch – med-heavy x 4 sets Pull-ups – 60% of numbers from Monday Front & lateral planks – 2 sets, nothing heroic Post numbers and questions to comments. Thursday December 20 2007 Rest Day Wednesday December 19 2007 Back squat – 75% x 3 x 3 Snatch shrug – 100% x 3 x 3 Rack jerk – 85% of best jerk x 1 x 5 Chin-ups – 3 x near max Post numbers and questions to comments. Tuesday December 18 2007 Tall clean + clean – light weight x 5 sets 3 rounds for time of: 500 m row 10 DB power clean + push jerk – 20% BW Post numbers and questions to comments. Monday December 17 2007 Front squat – 75% x 3 x 5 Clean pull – work up to 100% x 2 Push press – 5 x 3 – same weight as last Monday Pull-ups – 3 x near max reps Turkish Get-up sit-ups – 25% BW x 10 x 3 Post numbers and questions to comments. Sunday December 16 2007 Rest Day Saturday December 15 2007 Snatch – 90% x 1 Clean & Jerk – 90% x 1 Back squat – 90% x 1 GHD sit-ups + russian twist – 10(1 + 2) x 3 sets Post numbers and questions to comments. Friday December 14 2007 Overhead squat – up to heavy single, drop 20% for 2 x 2 High hang clean + hang power clean – med-heavy x 5 sets Chin-ups – 3 x max 4 rounds for time: 5 box jumps - waist height 200 m row 25 sit-ups Post numbers and questions to comments. Thursday December 13 2007 Rest Day Wednesday December 12 2007 Front squat – 83% x 3 x 5 Clean pull – 103% x 3, 105% x 2, 108% x 1 Rack jerk behind neck – work up to heavy single 3 rounds for time of: 10 Turkish Get-ups - 30% BW 10 sand bag power clean + push press - 40% BW 100 m sprint Post numbers and questions to comments. Tuesday December 11 2007 Muscle snatch – up to heavy single 2-position snatch – floor, hang – 65% x 5 sets 3 rounds for time of: 5 box jumps - waist height 10 ball slams - 10% BW 10 1-arm DB hang power snatch - 20% BW Post numbers and questions to comments. Monday December 10 2007 Back squat – 85% x 3 x 5 Snatch deadlift – work up to 115% x 3 Push press – 5 x 3 – heavier than last week Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets) Windmills – 25% BW x 8 x 3 Post numbers and questions to comments. Sunday December 9 2007 Rest Day Saturday December 8 2007 Snatch – max single Clean & jerk – max single Front squat – max single 3 sets of: 20 russian twists – 10% BW front plank – near max time lateral plank – near max time Post numbers and questions to comments. Friday December 7 2007 Snatch balance – heavy single; Then 90% of that single x 1, 80% x 1 x 2 Tall snatch + hang power snatch – take to heaviest tall snatch for 5 sets 4 rounds for time of: 10 jumping lunges 5 clapping push-ups 10 kipping pull-ups Post numbers and questions to comments. Thursday December 6 2007 Rest Day Wednesday December 5 2007 Back squat – 80% x 3 x 5 Snatch pull – 103% x 3, 105% x 2, 108% x 1 Rack jerk – work up to a heavy single For time: 700 m row 20 sit-ups 10 sandbag cleans to shoulder – 40% BW 500 m row 30 sit-ups 13 sandbag cleans to shoulder 300 m row 40 sit-ups 15 sandbag cleans to shoulder Post numbers and questions to comments. Tuesday December 4 2007 2-position clean (hang, floor) – 60% x 5 sets Push jerk + jerk – 1 + 1 x 5 sets – heavy but manageable weight 3 rounds for time of: 10 KB 1-arm swing + clean + push press (per arm) – 25% BW 20 box jumps – above knee height Post numbers and questions to comments. Monday December 3 2007 Front squat – 80% x 3 x 5 Clean deadlift – work up to 110% x 3 Push press – 5 x 3 - try to increase the weight from last week Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets) DB Overhead sit-up - 15% BW/arm x 6 x 3 Post numbers and questions to comments. Sunday December 2 2007 Rest Day Saturday December 1 2007 Snatch – max Clean & Jerk – max Back squat - max DB/KB Windmill - 25% BW x 5 x 3 Post numbers and questions to comments.