Catalyst Athletics Daily Training

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Saturday May 31 2008

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2


3 rounds for time of:
10 sandbag Turkish get-ups - 25% BW
30 kipping pull-ups

Post numbers and questions to comments.



Friday May 30 2008

  • Muscle snatch - 3 singles at Monday's weight
  • Power snatch - 80% x 2 x 3
  • Power clean & jerk - 80% x 1 + 2 x 3

Post numbers and questions to comments.



Thursday May 29 2008

Rest Day



Wednesday May 28 2008

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2


7 rounds for time of:
6 kipping pull-ups
4 box jumps - mid-thigh+

Post numbers and questions to comments.



Tuesday May 27 2008

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5


4 rounds for time of:
10 KB high pull - 30% BW
10 (1 push-up + 3 kick-backs)

Post numbers and questions to comments.



Monday May 26 2008

  • Muscle snatch - 3 doubles at medium weight - add to last wk
  • Snatch - 85% x 1 x 4
  • Clean & Jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • TGU sit-ups - 30% BW x 5 x 3

Post numbers and questions to comments.



Sunday May 25 2008

Rest Day



Saturday May 24 2008

  • Snatch - 90% x 1 x 3
  • Clean & Jerk - 90% x 1 x 3
  • Front squat - 90% x 2 x 2

2 rounds for time of:
700 m row
20 1-arm hang DB split snatch - 20% BW

Post numbers and questions to comments.



Friday May 23 2008

  • Snatch balance - 65% (of snatch) x 2 x 2
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5

Post numbers and questions to comments.



Thursday May 22 2008

Rest Day



Wednesday May 21 2008

  • Muscle snatch - 4 singles with Monday's weight
  • 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:
10 sandbag halfmoons - 30% BW
15 burpees

Post numbers and questions to comments.



Tuesday May 20 2008

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Ab wheel - 3 x 12

3 rounds for time of:
25 kipping pull-ups
10 KB snatch - 25% BW

Post numbers and questions to comments.



Monday May 19 2008

  • Muscle snatch - 3 doubles at medium weight
  • Snatch - 85% x 1 x 4
  • Clean & Jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • GHD reverse crunch - 3 x 15
Post numbers and questions to comments.



Sunday May 18 2008

Rest Day



Saturday May 17 2008

  • Snatch - max single
  • Clean & Jerk - max single
  • Front squat - max single

Post numbers and questions to comments.



Friday May 16 2008

Rest Day



Thursday May 15 2008

  • Snatch - 60% x 1 x 5
  • Clean & jerk - 60% x 1 x 5
  • Front & lateral planks - 2 x 45 sec each

Post numbers and questions to comments.



Wednesday May 14 2008

  • 2-position snatch (mid-hang, floor) - 60% x 3 sets
  • 2-position clean (mid-hang, floor) - 60% x 3 sets
  • Push jerk + jerk - 60% x 3 sets
  • Ab wheel - 3 x 15

Post numbers and questions to comments.



Tuesday May 13 2008

  • Power snatch - 80% x 1 x 3
  • Power clean + jerk - 80% x 1 x 3

3 rounds for time of:
100 m sprint
15 burpees

Post numbers and questions to comments.



Monday May 12 2008

  • Snatch - 85% x 1 x 2
  • Clean & Jerk - 85% x 1 x 2
  • Front Squat - 90% x 2 x 2

3 rounds for time of:
20 KB swings - 30% BW
25 kipping pull-ups
400 m row

Post numbers and questions to comments.



Sunday May 11 2008

Rest Day



Saturday May 10 2008

  • 3-position snatch (mid-hang, knee, floor) - 65% x 4 sets
  • 3-position clean (mid-hang, knee, floor) - 65% x 4 sets
  • Rack jerk - 65% x 2 x 4

4 rounds for time of:
5 sand bag hang power clean + push jerk - 40% BW
10 kipping pull-ups

Post numbers and questions to comments.



Friday May 9 2008

  • Snatch - 90% x 1 x 2
  • Clean & Jerk - 90% x 1 x 2
  • Snatch Pull - 105% (of snatch) x 2 x 2
  • Back Squat - 95% x 1 x 1
  • Ab work of choice

Post numbers and questions to comments.



Thursday May 8 2008

Rest Day



Wednesday May 7 2008

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Front Squat - 90% x 2 x 3

For time:
200 m row
10 push ball - 10% BW
300 m row
10 KB swings - 35% BW
400 m row
10 ball slams - 15% BW
500 m row

Post numbers and questions to comments.



Tuesday May 6 2008

  • Muscle Snatch - 80% x 1 x 3
  • Power Snatch - 80% x 2 x 3
  • Power Clean + Push Jerk - 80% x 2 x 3

3 rounds for time of:
20 half-moons - 35% BW
20 kipping pull-ups
20 KB snatch - 25% BW

Post numbers and questions to comments.



Monday May 5 2008

  • Snatch - 80% x 1 x 3
  • Clean & Jerk - 80% x 1 x 3
  • Clean Pull - 103% (of clean) x 2 x 2
  • Back Squat - 90% x 2 x 3
  • Overhead sit-ups - 15% BW (each DB) x 8 x 3

Post numbers and questions to comments.



Sunday May 4 2008

Rest Day



Saturday May 3 2008

  • Tall snatch - heavy single; 85% x 1 x 3
  • Power snatch + Snatch balance - 65% (of power snatch) x 3 sets
  • Tall clean + Push press + jerk - 60% (of clean) x 3 sets

3 rounds for time of:
26 kipping pull-ups
26 burpees
26 GHD sit-ups

Post numbers and questions to comments.



Friday May 2 2008

  • Snatch - 82% x 1 x 3
  • Clean & Jerk - 82% x 1 x 3
  • Snatch Pull - 103% (of snatch) x 2 x 2
  • Back Squat - 93% x 2 x 2

Post numbers and questions to comments.



Thursday May 1 2008

Rest Day