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Saturday April 30 2011

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front Squat - heavy double
3 sets; no rest:
15 KB swings
15 hanging leg raise or knees to elbows



Friday April 29 2011

Rest Day



Thursday April 28 2011

  • Snatch - 3RM; 90% x 3 x 2
  • Power Clean - 75% x 2 x 3
  • Snatch Pull - 3RM; 90% x 3 x 2
  • Snatch Deadlift - 3RM




Wednesday April 27 2011

  • Snatch Balance - 2RM; 90% x 2 x 2
  • Push Press - 90% (of Mon) x 3 x 3
  • Back Squat - 90% (of Mon) x 3 x 3
  • Bent Row - 90% (of Mon) x 3 x 3
For 5 minutes:
5 DB hang power clean
5 DB push press
5 DB clean
5 DB power jerk
30 sec rest



Tuesday April 26 2011

  • Clean - 3RM; 90% x 3 x 2
  • Power Snatch - 75% x 2 x 3
  • Clean Pull - 3RM; 90% x 3 x 2
  • Clean Deadlift - 3RM
3 sets; no rest:
10 sandbag halfmoons/side
5 box jumps - mid-thigh+



Monday April 25 2011

  • Jerk - 3RM; 90% x 3 x 2
  • Push Press - 3RM; 90% x 3 x 2
  • Back Squat - 3RM; 90% x 3 x 4
  • Bent Row - 3RM; 90% x 3 x 2
Don't push RMs to absolute max this week; the goal will be to improve next week. Percentages are of RM weight.

Week 4 of 9



Sunday April 24 2011

Rest Day



Saturday April 23 2011

  • Snatch - 80-90% x 1
  • Clean & Jerk - 80-90% x 1
  • Front Squat - 90% (of last week's 2RM) x 1 x 2
Take the snatch and CJ up between 80-90% for one single depending on how you're feeling. Next week is back to heavy training, so be smart and don't push lifts that aren't there.



Friday April 22 2011

Rest Day



Thursday April 21 2011

  • Mid-hang clean - 90% x 2 x 3
  • Power snatch - 65% x 2 x 3
  • Clean deadlift - 90% x 4
  • Good morning - 3 x 5 (90% of last wk)
All percentages are of last week's RMs.

3 sets:
300 m row
10 KB snatch/arm
30 sec rest



Wednesday April 20 2011

  • Overhead squat - 85% x 2 x 3
  • Push Press - 85% x 4 x 3
  • Back Squat - 85% x 4 x 3
  • Bent Row - 85% x 4 x 3
All percentages of last week's RMs.



Tuesday April 19 2011

  • Mid-hang snatch - 90% x 2 x 3
  • Power clean - 65% x 2 x 3
  • Snatch deadlift - 90% x 4
  • Stiff-legged deadlift - 3 x 4; 90%  of last wk
All percentages are of last week's RMs.

5 sets; no rest:
1 rope climb (or 5 towel/rope pull-ups)
10 push-ups



Monday April 18 2011

  • Jerk - 90% x 2 x 4
  • Push Press - 90% x 4 x 3
  • Back Squat - 90% x 4 x 5
  • Bent Row - 90% x 4 x 3
All percentages are of last week's RMs.

Week 3 of 9



Sunday April 17 2011

Rest Day



Saturday April 16 2011

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




Friday April 15 2011

Rest Day



Thursday April 14 2011

  • Mid-hang clean - 3RM; 90% x 3 x 2
  • Power snatch - 70% x 3 x 3
  • Clean deadlift - 5RM
  • Good morning - 3 x 5
3 sets; no rest:
5 sandbag shoulder/side
15 pull-ups



Wednesday April 13 2011

  • Overhead squat - 2RM; 90% x 2 x 2
  • Push press - 90% (of tuesday's 5RM) x 5 x 3
  • Back squat - 90% (of Tuesday's 5RM) x 5 x 3
  • Bent row - 90% (of Tuesday's 5RM) x 5 x 3
  • Front/side planks - 2 x max (add wt if more than 1 min hold)




Tuesday April 12 2011

  • Mid-hang snatch - 3RM; 90% x 3 x 2
  • Power clean - 70% x 3 x 3
  • Snatch deadlift - 5RM
  • Stiff-legged deadlift - 3 x 5
For 6 min:
1-arm KB clean & push press
20 sec/arm / 20 sec rest



Monday April 11 2011

  • Jerk - 4RM; 90% x 4 x 2
  • Push Press - 5RM; 90% x 5 x 2
  • Back Squat - 5RM; 90% x 5 x 4
  • Bent row - 5RM; 90% x 5 x 2
  • Unanchored sit-ups - 3 x max reps
This week your goal is to beat your numbers from last week. We're not aiming for failed reps, but push as hard as you can - next week will be a slight back-off week to recover from this week's effort.

Week 2 of 9



Sunday April 10 2011

Rest Day



Saturday April 9 2011

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy double




Friday April 8 2011

Rest Day



Thursday April 7 2011

  • Mid-hang clean - 3RM; 90% x 3 x 2
  • Power snatch - 70% x 3 x 3
  • Clean deadlift - 5RM
  • Good morning - 3 x 5
30 sec rest after each interval:
500 m row
400 m row
300 m row
200 m row
100 m row



Wednesday April 6 2011

  • Overhead squat - 2RM; 90% x 2 x 2
  • Push press - 90% (of tuesday's 5RM) x 5 x 3
  • Back squat - 90% (of Tuesday's 5RM) x 5 x 3
  • Bent row - 90% (of Tuesday's 5RM) x 5 x 3
  • Front/side planks - 2 x max (add wt if more than 1 min hold)




Tuesday April 5 2011

  • Mid-hang snatch - 3RM; 90% x 3 x 2
  • Power clean - 70% x 3 x 3
  • Snatch deadlift - 5RM
  • Stiff-legged deadlift - 3 x 5
4 sets; no rest:
15 kb swings
20 KB topside halfmoons (10/side)



Monday April 4 2011

  • Jerk - 4RM; 90% x 4 x 2
  • Push Press - 5RM; 90% x 5 x 2
  • Back Squat - 5RM; 90% x 5 x 4
  • Bent row - 5RM; 90% x 5 x 2
  • Unanchored sit-ups - 3 x max reps
Week 1 of 9

In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.

This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week.



Sunday April 3 2011

Rest Day



Saturday April 2 2011

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max
Rest 10-15 minutes between each exercise, but stay warm.



Friday April 1 2011

Rest Day