Catalyst Athletics Daily Training

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Friday April 30 2010

Rest



Thursday April 29 2010

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 6
  • Clean & jerk - 80% x 1 x 6
3 sets; no rest:
300 m row
15 ring push-ups



Wednesday April 28 2010

  • Snatch - max for day; 85% of that x 1 x 5
  • Clean & jerk - max for day; 85% of that x 1 x 5
  • Back squat - 85% x 1 x 3
  • Hanging leg raise - 4 x 12




Tuesday April 27 2010

  • Power snatch - 80% x 1 x 6
  • Power clean & jerk - 80% x 1 x 6
3 sets:
10 1-arm ring row (per arm); no rest
5 1-leg barbell RDL; 1 min rest

Notes: On 1-arm ring rows, keep the body squared off forward; do not allow yourself to rotate. On 1-leg RDL, keep support knee bent slightly throughout the movement. Keep the movement at a controlled pace.



Monday April 26 2010

  • Glute bridge - 10 total with 5 sec pause at top
  • Snatch - Max for day; 80% of that x 1 x 5
  • Clean & jerk - Max for day; 80% of that x 1 x 5
  • Front squat - 90% x 1 x 3
  • Front/side planks - 3 x max hold
Week 8
Notes: On glute bridges, lift toes from floor, relax quads and hamstrings, and initiate movement with the glutes. Keep abs tight and lumbar spine neutral--don't hyperextend the lumbar spine.



Sunday April 25 2010

Rest



Saturday April 24 2010

  • Snatch - max for day; 85% of that x 1 x 5
  • Clean & jerk - max for day; 85% of that x 1 x 5
  • Front squat - max for day
  • Hanging leg raise - from 90 degree up only - 3 x 10 (bend knees if needed)




Friday April 23 2010

Rest



Thursday April 22 2010

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
3 sets:
Turkish get-up - 5/side; no rest
10 pull-ups; no rest

Notes: For pull-ups, use band assistance as needed to ensure complete, perfect reps with forceful contraction of the upper back at the top.



Wednesday April 21 2010

  • Snatch - max for day; 90% of that x 1 x 2
  • Clean & jerk - max for day; 90% of that x 1 x 2
  • Back squat - 80% x 3 x 3
  • Ab wheel - 3 x 15




Tuesday April 20 2010

  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 5
  • Power clean & power jerk - 80% (of PC) x 1 x 5
3 sets:
10 DB bent row; no rest
10 1-arm DB bench press (per arm); 1 min rest



Monday April 19 2010

  • Snatch - max for day; 85% of that x 1 x 3
  • Clean & jerk - max for day; 85% of that x 1 x 3
  • Front squat - 80% x 3 x 3
  • Front/side planks - 2 x max hold
Week 7



Sunday April 18 2010

Rest



Saturday April 17 2010

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




Friday April 16 2010

Rest



Thursday April 15 2010

  • Box jump - 3 x 3
  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
3 sets:
10 dips; no rest
250 m row; 30 sec rest



Wednesday April 14 2010

  • Snatch - 65% x 2 x 4
  • Clean & jerk - 65% x 2 x 4
  • Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
  • Back extensions - (unweighted) 3 x 10-15




Tuesday April 13 2010

  • Power snatch - max
  • Power clean & jerk - max
3 sets:
10 ring rows; no rest
250 m row; 30 sec rest


Notes: Split jerk after power cleans. If your jerk fails before your power clean, continue taking the power clean to a max without the jerk.



Monday April 12 2010

  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Front squat - 80% x 2 x 2; follow each set immediately with 2 box jumps
  • GHB sit-ups - 50 total
Week 6



Sunday April 11 2010

Rest



Saturday April 10 2010

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
  • Good morning - 3 x 10
  • Ab work of choice




Friday April 9 2010

Rest



Thursday April 8 2010

  • Mid-hang snatch - 70% x 2 x 3; 65% x 3 x 2
  • Jerk - 75% x 3 x 3
  • Snatch balance - max for day; 80% of that x 1 x 3
3 sets:
10 Hang DB muscle snatch; no rest
Dips x AMRAP; 30 sec rest



Wednesday April 7 2010

  • Clean & jerk - (75% x 1, 80% x 1) x 3
  • Clean deadlift - 110% (of clean) x 2 x 3
  • Back squat - 87% x 1 x 5
  • Russian twist - 3 x 20/side




Tuesday April 6 2010

  • Jerk - max for day; 80% of that x 1 x 3
  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 3
  • Push press - 84% x 3 x 3
3 sets; no rest:
10 KB swings
2 rope climbs



Monday April 5 2010

  • Snatch - (75% x 1, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 2 x 3
  • Front squat - 87% x 1 x 5; follow each set immediately with 2 box jumps
  • GHB sit-ups - 70 total
Week 5



Sunday April 4 2010

Rest



Saturday April 3 2010

  • Snatch - max for day
  • Clean & jerk - max for day
  • Front squat - max for day
  • Stiff-legged deadlift - 3 x 5




Friday April 2 2010

Rest



Thursday April 1 2010

  • Jerk - max for day; 80% of that x 1 x 3
  • Power snatch - 70% x 3 x 3
  • Power clean - 70% x 3 x 3
  • Push press - 82% x 4 x 4
3 sets:
300 m row; no rest
AMRAP consecutive pull-ups (perform a minimum of 10/set by breaking up as needed); no rest