Catalyst Athletics Daily Training

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Thursday July 31 2008 Rest Day Wednesday July 30 2008 Snatch - 90% x 1 x 2 Clean & jerk - 90% x 1 x 2 Front squat - heavy single 3 rounds for time of: 400 m row 7 box jumps - mid-thigh 10 GHD sit-ups Post numbers and questions to comments. Tuesday July 29 2008 Muscle snatch - 3 x 2 med weight Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 4 Superman plank - 3 x max Post numbers and questions to comments. Monday July 28 2008 Snatch - 90% x 1 x 2 Clean & jerk - 90% x 1 x 2 Back squat - 90% x 2 x 2 3 rounds for time of: 20 kipping pull-ups 20 KB cross-chops 20 sit-ups Week 3B2 Post numbers and questions to comments. Sunday July 27 2008 Rest Day Take care of yourself today - stretching, massage, icing, everything you can manage. We still have two more weeks of this. Saturday July 26 2008 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Back squat - 90% x 2 x 2 3 rounds for time of: 500 m row 10 KB swings - 35% BW 10 kipping pull-ups Post numbers and questions to comments. Friday July 25 2008 Tall snatch - 45% x 1 x 3 Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 4 Knees to Elbows - 3 x 15 strict Post numbers and questions to comments. Thursday July 24 2008 Rest Day Wednesday July 23 2008 Snatch - attempt 100% x 1 Clean & jerk - attempt 100% x 1 Back squat - heavy single Ab rollouts - 3 x 15 Post numbers and questions to comments. Tuesday July 22 2008 Muscle snatch + OHS - to heavy MS Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 4 Post numbers and questions to comments. Monday July 21 2008 Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Back squat - 85% x 2 x 3 3 rounds for time of: 20 kipping pull-ups 15 GHD sit-ups Week 2B2 Post numbers and questions to comments. Sunday July 20 2008 Rest Day Saturday July 19 2008 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Back squat - heavy single 3 rounds for time of: 1 min jump rope 20 sit-ups 20 KB cross-chops - 25% BW Post numbers and questions to comments. Friday July 18 2008 Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 Pull-ups - 3 x max Hanging leg raises - 3 x 15 Post numbers and questions to comments. Thursday July 17 2008 Rest Day Wednesday July 16 2008 Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Front squat - 90% x 2 x 2 GHD sit-ups - 3 x 15 (weight if needed) Post numbers and questions to comments. Tuesday July 15 2008 Muscle snatch - heavy single Snatch - 80% x 1 x 5 Clean & jerk - 80% 1 x 5 Front & lateral planks - 3 sets of max time 3 rounds for time of: 500 m row sprint 2 min rest Post numbers and questions to comments. Monday July 14 2008 Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Back squat - 90% x 2 x 2 3 rounds for time of: 20 kipping pull-ups 30 sit-ups Week 1 B2 Post numbers and questions to comments. Sunday July 13 2008 Rest Day Saturday July 12 2008 Snatch - max Clean & jerk - max Back squat - max Post numbers and questions to comments. Friday July 11 2008 Rest Day Thursday July 10 2008 Snatch - 70% x 1 x 3 Clean & jerk - 70% x 1 x 3 Post numbers and questions to comments. Wednesday July 9 2008 Snatch - 80% x 1 x 2 Clean & jerk - 80% x 1 x 2 Back squat - 85% x 1 x 1 Ab work of choice Post numbers and questions to comments. Tuesday July 8 2008 Power snatch - 85% x 1 x 3 Power clean & jerk - 85% x 1 x 3 3 rounds for time of: 300 m row 10 pull-ups 5 box jumps - mid-thigh height Post numbers and questions to comments. Monday July 7 2008 Back squat - 90% x 2 x 3 Snatch pull - 107% x 1 x 2 Push press - 87% x 2 x 3 3 rounds for time of: 100 m sprint 20 KB cross-chops - 25% BW 25 kipping pull-ups 30 sit-ups Week 4S2 Post numbers and questions to comments. Sunday July 6 2008 Rest Day Saturday July 5 2008 Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single 8 rounds for time of: 5 kipping pull-ups 5 ball slams - 10% BW Post numbers and questions to comments. Friday July 4 2008 Snatch balance - heavy single; 80% of single x 1 x 2 Mid-hang snatch - 60% x 3 x 3 Pull-ups - 3 x max Box jump - max height x 3 x 3 Post numbers and questions to comments. Thursday July 3 2008 Rest Day Wednesday July 2 2008 Snatch pull - 105% x 2 x 3 Rack jerk - heavy single Front squat - 77% x 2 x 5 3 rounds for time of: 20 sandbag power clean + push jerk - 35% BW 25 kipping pull-ups 20 GHD sit-ups Post numbers and questions to comments. Tuesday July 1 2008 Muscle snatch - heavy single Tall clean - 60% (of clean) x 2 x 3 Push press + 2 jerk - med weight x 4 sets 3 rounds for time of: 15 KB swings - 35% BW 10 KB TGU Sit-ups - 35% BW Post numbers and questions to comments.