Catalyst Athletics Daily Training

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Wednesday September 30 2009

  • 2-position clean (floor, knee) - 70% x 2 x 5
  • Snatch deadlift - 95% (of snatch) x 3 x 4
  • Front squat - 70% x 3 x 3, 75% x 3 x 2

3 rounds for time:
20 m sled pull
20 m sled pull backpedal
15 kipping pull-ups



Tuesday September 29 2009

  • Power clean - 70% x 3 x 5
  • Snatch balance - 65% x 3 x 5
  • Push press - 72% x 3 x 5
3 rounds for time:
100 m sprint
30 sledgehammer swings (15/side)



Monday September 28 2009

  • Power snatch - 70% x 3 x 5
  • Jerk - 73% x 3 x 4
  • Clean pull - 88% x 3 x 3
  • Back squat - 70% x 3 x 2, 75% x 2 x 3
  • Planks - 3 x max front/side

Week 5



Sunday September 27 2009

Rest



Saturday September 26 2009

  • Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
  • Clean & jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
  • RDL - 60% (of back squat) x 7 x 4

3 rounds for time:
20 kipping pull-ups
8 box jumps



Friday September 25 2009

  • 2-position snatch - 77% x 2 sets, 81% x 2 sets
  • Snatch pull - 96% (of snatch) x 5 x 5
  • Snatch push press - 81% x 5 x 5
  • Back squat - 85% x 4 x 3, 85% x 3 x 2
  • Weighted sit-ups - 3 x 10




Thursday September 24 2009

Rest



Wednesday September 23 2009

  • Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3
  • 2-position clean (floor, mid-thigh) - 77% x 2 x 2, 81% x 2 x 2
  • Snatch deadlift - 105% (of snatch) x 5 x 5
  • Front squat - 80% x 4 x 3, 85% x 4 x 2
For time:
500 m row
20 hanging leg raise
400 m row
15 hanging leg raise
300 m row
10 hanging leg raise



Tuesday September 22 2009

  • Power clean + clean - 75% x 4 sets
  • Snatch balance - 70% x 3, 75% x 3 x 2, 80% x 3 x 2
  • Push press - 82% x 4 x 5

3 rounds for time:
10 Turkish get-ups (5/side)
15 kipping pull-ups



Monday September 21 2009

  • Power snatch + snatch - 77% x 2 x 4
  • Jerk - 80% x 2 x 5
  • Clean pull- 98% x 4 x 5
  • Back squat - 80% x 5 x 2, 85% x 4 x 3
  • Weighted sit-ups - 3 x 10
Week 4



Sunday September 20 2009

Rest



Saturday September 19 2009

  • Snatch - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
  • Clean & jerk - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
  • RDL - 58% (of back squat) x 8 x 4

5 rounds for time:
8 kipping pull-ups
8 GHB sit-ups



Friday September 18 2009

  • 2-position snatch - 75% x 2 sets, 80% x 2 sets
  • Snatch pull - 96% x 5 x 5
  • Snatch push press - 78% x 5 x 5
  • Back squat - 75% x 5 x 2, 80% x 5 x 4




Thursday September 17 2009

Rest



Wednesday September 16 2009

  • 2-position clean (floor, mid-thigh) - 75% x 2 sets, 80% x 2 sets
  • Clean deadlift - 105% (of clean) x 5 x 5
  • Front squat - 75% x 5, 80% x 4 x 2, 85% x 3 x 2
3 rounds for time:
10 1-arm DB overhead walking lunge (5/side)
10 hanging leg raise
10 GHR



Tuesday September 15 2009

  • Power clean + clean - 75% x 4 sets
  • Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3
  • Push Press - 80% x 5 x 5

3 rounds for time:
15 kipping pull-up
10 box jump - mid-thigh+



Monday September 14 2009

  • Power snatch + snatch - 75% x 4 sets
  • Jerk - 78% x 3 x 5
  • Clean pull - 96% x 5 x 5
  • Back squat - 75% x 5, 80% x 5 x 3, 83% x 3, 80% x 4
  • Ab wheel - 3 x 15
Week 3




Sunday September 13 2009

Rest



Saturday September 12 2009

  • Snatch - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1
  • Clean & jerk - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1
  • RDL - 55% (of back squat) x 8 x 4
  • Hanging leg raise - 3 x 15

3 rounds for time:
15 kipping pull-ups
10 burpees



Friday September 11 2009

  • 3-position snatch (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 3 sets
  • Snatch pull - 93% (of snatch) x 5 x 5
  • Snatch push press - 75% x 5 x 5
  • Back squat - 65% x 5; 70% x 5; 75% x 4; 80% x 3 x 2
  • Weighted sit-up - 3 x 10




Thursday September 10 2009

Rest



Wednesday September 9 2009

  • 3-position clean (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 2 sets
  • Snatch deadlift - 100% (of snatch) x 7 x 2, 100% x 5 x 3
  • Front squat - 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2

20-15-10 reps for time:
Box jump - mid-thigh
DB muscle snatch - (25% of best bar MS each)



Tuesday September 8 2009

  • Power clean + 2 clean - 70% x 2 sets; 75% x 2 sets
  • Snatch balance - 65% x 3 x 2; 70% x 3; 75% x 3 x 2
  • Push Press - 78% x 5 x 5

3 rounds for time:
500 m row
3 rope climbs



Monday September 7 2009

  • Power snatch + 2 snatch - 70% x 2 sets; 75% x 3 sets
  • Jerk - 75% x 3 x 5
  • Clean pull - 93% (of clean) x 5 x 5
  • Back squat - 65% x 6; 70% x 6; 75% x 6; 80% x 5 x 2
  • Ab wheel - 3 x 15
Week 2



Sunday September 6 2009

Rest



Saturday September 5 2009

  • Snatch - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
  • Clean & jerk - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
  • Snatch shrug - 105% (of snatch) x 8 x 5
  • Back squat - 60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2
  • Ab wheel - 3 x 15




Friday September 4 2009

  • 3-position Snatch - 65% x 2 sets; 70% x 3 sets
  • Snatch pull - 90% (of snatch) x 7 x 4
  • Snatch push press - 70% x 5 x 3; 75% x 5 x 2
3 rounds for time:
10 burpees
20 KB swings - 25% BW



Thursday September 3 2009

Rest



Wednesday September 2 2009

  • Muscle snatch - 60% x 5; 65% x 4; 70% x 3 x 2
  • 3-position clean (floor, knee, mid-thigh) - 65% x 2 sets; 70% x 3 sets
  • Clean deadlift - 100% (of clean) x 7 x 4
  • Front squat - 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5
  • Weighted sit-ups - 3 x 10




Tuesday September 1 2009

  • Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets
  • Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2
  • Push press - 75% x 5 x 5
3 rounds:
100 m sprint
10 broad jumps
10 kipping pull-ups