Catalyst Athletics Daily Training

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Wednesday October 31 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:
25 kipping pull-ups
10 Turkish get-ups (5/side) - 35% BW
15 DB push press - 20% BW

Post numbers and questions to comments.



Tuesday October 30 2007

  • Snatch - work up to 80% x 1 x 5
  • Clean & Jerk - work up to 80% x 1 x 5
  • 3-position muscle snatch - bottom to top - med weight x 2 sets

3 rounds for time of:
500 M row
20 1-arm DB split snatches (alt lead leg each rep, switch arms after 10) - 20% BW
3 rope climb - 15ft

Post numbers and questions to comments.



Monday October 29 2007

-Snatch - work up to 75% X 1 X 5
-Clean & jerk - work up to 75% x 1 x 5
-Front squat - work up to 75% x 2 x 3

Post numbers and questions to comments.



Sunday October 28 2007

Rest day



Saturday October 27 2007

-Snatch - work up to a PR attempt
-Clean & Jerk - PR attempt
-Front squat - PR attempt

Rest about 10 minutes in between each exercise

Post numbers and questions to comments.



Friday October 26 2007

-Snatch - work singles up to 60% - 3 sets
-Clean & Jerk - same as snatch

If your legs are feeling tired/under-recovered, power snatch and power clean instead.

Post numbers and questions to comments.



Thursday October 25 2007

Rest day



Wednesday October 24 2007

-Power snatch - work up to a moderately difficult double and stay for 3 sets

-Power clean + jerk - same as power snatch

-Front squat - take up to med/heavy single - NOT a max effort



25-20-15 reps of:
Burpees
Sandbag power clean + push press
Kettlbell cross chops (add 1 rep as needed to make even number)

Post numbers and questions to comments.



Tuesday October 23 2007

Workouts may be spotty or non-existant this week - We've been evacuated due to the wild fires in Fallbrook. Today: -Snatch -Clean & Jerk Take each up to a medium weight and perform 5 singles at that weight.



Monday October 22 2007

  • Front squat - 85% x 3 x 5
  • Clean Pull - Work up to 105% x 1 - keep number of sets low on the way up
  • Push press - 5 x 1 - add weight from last week, but should be clear of struggle on any reps
  • Pull-ups - 3 x max

Post numbers and questions to comments.



Sunday October 21 2007

Rest Day



Saturday October 20 2007

  • Snatch - max for the day
  • Clean & Jerk - max for the day
  • Front squat - max for the day
Post numbers and questions to comments.



Friday October 19 2007

  • Snatch balance – work up to a heavy single
  • 2-position snatch – floor, hang – 60% x 4 sets
  • 2-position clean + push jerk – floor, hang – 60% x 3 sets

3 rounds for time of:
200 M sprint
Kipping Pull-ups – near max (stop short of failure)

Post numbers and questions to comments.



Thursday October 18 2007

Rest Day



Wednesday October 17 2007

  • Front Squat – 83% x 3 x 5
  • Clean pull – 95% x 3, 100% x 2, 105% x 2
  • Rack jerk behind the neck – work up to a heavy single

3 rounds for time of:
10 2-arm DB hang power snatch – 12% BW – (Snatch L and keep overhead; snatch right; drop both; snatch R and keep overhead; snatch L. This equals 2 reps.)
20 Kipping Pull-ups
30 Ball slams – 15% BW

Post numbers and questions to comments.



Tuesday October 16 2007

  • Muscle snatch + snatch balance - 2(1 + 1) x 5 - heaviest you can manage
  • Power clean + jerk - work up to heaviest for the day; drop 15% for 2 more singles


4 rounds for time of:
10 jumping sit-ups
12 dumbbell push press 20% BW
15 sandbag zercher cleans 35% BW

Post numbers and questions to comments.



Monday October 15 2007

  • Back squat - 83% x 3 x 5
  • Snatch Deadlift - work up to 110% x 3 x 3
  • Push Press - 5 x 3 - try to increase the load from last week
  • Pull-ups - 3 x max reps
  • Windmills - 3 x 6

Post numbers and questions to comments.



Sunday October 14 2007

Rest day



Saturday October 13 2007

  • Snatch - max for the day
  • Clean & Jerk - max for the day
  • Back squat - max for the day

3 rounds of:
10 TGU sit-ups (each side)
45-sec front plank

Post numbers and questions to comments.



Friday October 12 2007

  • 3-position muscle snatch (high hang, hang, floor) - 3 x 3
  • Overhead squat - work up to a heavy double
  • Chins - 3 x max

3 rounds for time of:
1/2 Tabata row (4 rounds of 20 sec sprint / 10 sec rest)
25 Sit-ups

Post numbers and questions to comments.



Thursday October 11 2007

Rest day



Wednesday October 10 2007

  • Back squat - 80% x 3 x 5
  • Snatch pull - 90% x 3, 95% x 3, 100% x 3
  • Rack jerk - heavy single

3 rounds for time of:
10 burpees
10 pull-ups
10 sandbag halfmoons (5 each side)

Workout Demo: Leo San Juan - 5:42

Post numbers and questions to comments.



Tuesday October 9 2007

  • Muscle clean + tall clean - 1 + 1 x 5 - load that allows speed and tight technique
  • Push jerk + split jerk - 1 + 1 x 3 - same loading as above

3 rounds for time of:
8 (3 KB snatch + 1 OHS)
15 clapping push-ups
25 push-ball

Post numbers and questions to comments.



Monday October 8 2007

  • Front squat - 80% x 3 x 5
  • Clean deadlift - triples up to 100% x 3 (% of clean)
  • Push press - 5 x 3 - try to increase load from last week
  • Chins - 3 x max reps
  • Overhead sit-ups - 3 x 8 heavy

Post numbers and questions to comments.



Sunday October 7 2007

Rest day

Report on how you're doing after the first full week of the CA WOD. Feeling tired? Recovered? Sore? Strong? Pretty?



Saturday October 6 2007

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

3 rounds of:
Front plank
Lateral planks
Hold each plank as long as possible without mechanical failure

Post numbers and questions to comments.



Friday October 5 2007

  • Hang power clean + push jerk - 5 x 2 - stay light and work speed and technique. If the clean is your weakness, do 2 cleans + 1 jerk; if the jerk is your weakness, do 1 clean + 2 jerks.
  • Snatch balance - work up to a heavy double
  • Pull-ups - 3 x max reps

3 rounds for time of:
25 Double-unders
10 1-arm DB split snatch (per arm) - 15-20% BW
10 GHD sit-ups

On 1-arm DB split snatches, alternate the split lead leg on each rep, but do all reps on the first arm before switching to the second arm.

Post numbers and questions to comments.



Thursday October 4 2007

Rest day



Wednesday October 3 2007

  • Front squat - 75% x 3 x 5
  • Clean Pull - 90% x 3, 95% x 3, 100% x 3 (% of best clean)
  • Rack jerk behind the neck - work up to heavy single

3 rounds for time of:
20 KB swings
20 Pull-ups
20 Windshield Wipers (sub lying hip swing)

Post numbers and questions to comments.



Tuesday October 2 2007

  • Muscle snatch - 3 x 3 - work up to a heavy triple
  • Hang power snatch - 5 x 2 - stay light and work on speed and technique. straps fine.

3 rounds for time of:
50 m sprint
10 box jumps
20 cross chops

Post numbers and questions to comments.



Monday October 1 2007

  • Back squat - 75% x 3 x 5
  • Snatch deadlift - triples up to 100% x 3 (% of snatch)
  • Push press - 5 x 3 - work up to heaviest triple
  • Turkish Get-up sit--ups - 30% BW x 5/side x 3
  • Pull-ups (deadhang) - 3 x max reps
Snatch deadlift percentage is based on your best snatch, unless your snatch is considerably low relative to your pulling strength; in this case, take the final set of DLs to a tough but manageable triple.

Post numbers and questions to comments.