Catalyst Athletics Daily Training

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Tuesday March 31 2009

  • Muscle snatch + 2 snatch balance - 45% (or snatch) x 3 sets
  • Snatch - 88% x 1
  • Clean & jerk - 88% x 1

3 rounds for time:
200 m run
20 kipping pull-ups



Monday March 30 2009

  • Snatch - 94% x 1
  • Clean & Jerk - 94% x 1
  • Front squat - heavy single; 80% x 1 x 2
  • Planks - front/lateral - 3 x max
Bulgarian Cycle 2 - Week 4



Sunday March 29 2009

Rest



Saturday March 28 2009

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Pull-ups - 3 x max
  • GHD sit-up + 4 Russian twist - 3 x 10




Friday March 27 2009

  • Power snatch - 70% x 2 x 4
  • Power clean & push jerk - 70% x 2 x 4

For time:
500 m row
15 box jumps
400 m row
10 box jumps
300 m row
5 box jumps



Thursday March 26 2009

Rest

OR
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3




Wednesday March 25 2009

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 95% x 1
  • Front squat - 90% x 2 x 2

3 rounds for time of:
10 1-arm DB power snatch (5/side) - 20% BW
25 sit-ups



Tuesday March 24 2009

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
15 push press - 55%



Monday March 23 2009

  • Snatch - 95% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Hanging leg raise - 3 x 15
Bulgarian Cycle 2 Week 3



Sunday March 22 2009

Rest



Saturday March 21 2009

  • Clean & jerk - heavy single
  • Snatch - 80% x 1 x 3
  • Front squat - heavy single; 85% of that x 2 x 2
  • Ab work of choice




Friday March 20 2009

  • Snatch - heavy single
  • Clean & jerk - 80% x 1 x 3
  • Pull-ups - 3 x max
  • Overhead sit-ups - 3 x 8




Thursday March 19 2009

Rest

OR
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3




Wednesday March 18 2009

  • Clean & jerk - 90% x 1 x 2
  • Snatch - 85% x 1 x 3
  • Front squat - 90% x 2 x 2

3 rounds for time of:
400 m row
10 push press - 70% BW



Tuesday March 17 2009

  • Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2

20-15-10 reps for time of:
Kipping pull-ups
Box jumps



Monday March 16 2009

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 85% x 1 x 3
  • Front squat - 90% x 2 x 2
  • Ab wheel - 3 x 15
Bulgarian Cycle 2 Week 2



Sunday March 15 2009

Rest



Saturday March 14 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice




Friday March 13 2009

  • Snatch balance - 70% x 2 x 3
  • Power snatch - 80% x 1 x 3
  • Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
5 box jumps - mid-thigh+



Thursday March 12 2009

Rest

OR
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3




Wednesday March 11 2009

  • Snatch - heavy single
  • Clean & jerk - 85% x 1 x 2
  • Front squat - heavy single
4 rounds for time of:
200 m row
10 KB cross-chops (5/side) - 25% BW



Tuesday March 10 2009

  • Muscle snatch + 2 OHS - heavy MS single
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
20-15-10 reps for time of:
Push ball
Kipping pull-ups



Monday March 9 2009

  • Snatch - heavy single
  • Clean & jerk - 85% x 1 x 2
  • Front squat - heavy single
  • Planks (front, side) - 3 x max
Bulgarian Cycle 2 Week 1



Sunday March 8 2009

Rest



Saturday March 7 2009

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
  • ab work of choice




Friday March 6 2009

  • Muscle snatch - 75% x 2 x 3
  • Snatch - 60% x 1 x 3
  • Clean & jerk - 60% x 1 x 3
  • Pull-ups - 3 x max




Thursday March 5 2009

Rest



Wednesday March 4 2009

  • Front squat - heavy single
  • Snatch - 60% x 2 x 4
  • Rack jerk - 75% x 1 x 3
  • Ab roll-outs - 3 x 15




Tuesday March 3 2009

  • Muscle snatch - heavy single
  • Snatch balance - heavy single; 80% (of single) x 1 x 2
  • Clean & jerk - 60% x 2 x 3
  • Weighted GHD sit-up + 2 Russian twists - 3 x 10




Monday March 2 2009

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% x 1 x 2
  • Press - 80% x 3 x 4
3 rounds for time of:
20 1-arm DB power snatch - 20% BW (10 reps each arm)
20 kipping pull-ups

Strength Cycle 2 - Week 4



Sunday March 1 2009

Rest