Catalyst Athletics Daily Training

Home


2014
2013
2012
2011
2010
2009
2008
2007
Friday August 31 2012

Rest Day




Thursday August 30 2012

  • Power Snatch - 70% x 1 x 3, 75% x 1 x 3
  • Power Clean + Jerk - 70% (of PC) x 1+1 x 3, 75% x 1+1 x 3
3 sets; 30 sec rest:
400 m row @ 75% effort




Wednesday August 29 2012

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1 x 3
  • Clean & Jerk - 60% x1+1, 65% x1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1
  • Snatch Pull - 85% (of snatch) x 2, 90% x 2, 95% x 2
  • Back Squat - 70% x 2 x 5




Tuesday August 28 2012

  • Power Snatch - 70% x 1 x 3, 75% x 1 x 3
  • Power Clean + Jerk - 70% (of PC) x 1+1 x 3, 75% x 1+1 x 3
3 sets; no rest:
10 KB swings
15 pull-ups



Monday August 27 2012

  • Front Squat - 95% x 1 x 3
  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x 1 x 3
  • Clean & Jerk - 60% x1+1, 65% x1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
  • Clean Pull - 85% (of clean) x 2, 90% x 2, 95% x 2
Week 5 of 5



Sunday August 26 2012

Rest Day




Saturday August 25 2012

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Pull - 105% (of clean) x 3 x 3
  • Back Squat - 70% x 2 x 5




Friday August 24 2012

Rest Day




Thursday August 23 2012

  • Power Snatch - 75% x 2 x 2, 80% x 1 x 4
  • Power Clean + Power Jerk - 75% (of PC) x 2+1 x 2, 80% x 1+1 x 4
  • Clean Pull - 95% (of clean) x 2 x 2, 100% x 2 x 2
3 sets; no rest:
10 KB snatch/arm
10 KB clean + push press/arm



Wednesday August 22 2012

  • Front Squat - 90% x 2 x 3
  • Snatch - 75% x 2, 80% x 2, 85% x 1 x 3, 80% x 1
  • Jerk - 75% x 2, 80% x 2, 85% x 1 x 3
  • Snatch Pull - 100% (of snatch) x 3 x 2, 105% x 2 x 2




Tuesday August 21 2012

  • Power Snatch + Overhead Squat - 70% (of PS) x 2+1, 75% x 2+1, 80% x 2+1, 85% x 1+1 x 3
  • Power Clean + Jerk - 75% (of PC) x 2+1 x 2, 80% x 2+1, 85% x 1+1 x 3
  • Snatch Pull - 95% (of snatch) x 2 x 2, 100% x 2 x 2
With no rest:
400 m row
20 pull-ups
300 m row
30 push-ups
200 m row
10 pull-ups
10 push-ups



Monday August 20 2012

  • Clean & Jerk - 75% (of cln) x 2+1, 80% x 1+1 x 2, 85% x 1+1 x 2
  • Clean Pull - 95% (of cln) x 3, 100% x 3, 105% x 2 x 3
  • Back Squat - 70% x 2 x 5
Week 4 of 5



Sunday August 19 2012

Rest Day




Saturday August 18 2012

  • Front Squat - 90% x 1 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Snatch Pull - 100% (of snatch) x 3 x 3




Friday August 17 2012

Rest Day




Thursday August 16 2012

  • Power Clean + Push Press - 75% (of PP) x 2(1+1), 80% x 2(1+1) x 4
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
  • Clean Pull - 95% (of clean) x 3 x 4
4 sets; no rest:
5 1-arm KB swings/arm
max rep pull-ups (stop short of failure)



Wednesday August 15 2012

  • Clean - 75% x 3, 80% x 2 x 4
  • Jerk Behind Neck - 75% x 2, 80% x 2 x 4
  • Snatch Pull - 100% (of snatch) x 3 x 4
  • Back Squat - 70% x 2 x 5




Tuesday August 14 2012

  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 2+2+1, 75% x 2+2+1 x 2, 80% x 2+2+1 x 2
  • Power Clean + Power Jerk - 75% x 2+1 x 2, 80% x 2+1 x 2
  • Snatch Pull - 95% (of snatch) x 3 x 4
20-15-10 reps each, no rest:
DB push press
DB bent row





Monday August 13 2012

  • Front Squat - 85% x 3 x 4
  • Snatch - 75% x 3, 80% x 2 x 4
  • Jerk (hold split 3 sec) - 75% x 3, 80% x 2 x 4
  • Clean Pull - 100% (of clean) x 3 x 4
Week 3 of 5



Sunday August 12 2012

Rest Day




Saturday August 11 2012

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Deadlift - 100% (of clean) x 5, 105% x 5 x 2
  • Back Squat - 70% x 2 x 5




Friday August 10 2012

Rest Day




Thursday August 9 2012

  • Power Clean + Push Press - 75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 3, 80% x 3+1 x 2
  • Clean Pull - 95% (of clean) x 3 x 5
3 sets; no rest:
10 DB push press
20 DB chainsaw row



Wednesday August 8 2012

  • Front Squat - 85% x 2 x 5
  • Snatch - 75% x 3 x 3, 80% x 2 x 2
  • Jerk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2
  • Clean Pull - 95% (of clean) x 3 x 2, 100 x 3 x 3




Tuesday August 7 2012

  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3, 75% x 3+3+3 x 4
  • Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 4, 80% x 2(1+1) x 1
  • Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 3
4 sets; no rest:
12 chin-ups
15 push-ups



Monday August 6 2012

  • Clean - 75% x 3 x 3, 80% x 2 x 2
  • Jerk Bnk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2
  • Back Squat - 70% x 2 x 5
  • Snatch Deadlift - 100% (of snatch) x 5, 105% x 5 x 2
Week 2 of 5



Sunday August 5 2012

Rest Day




Saturday August 4 2012

  • Front Squat - 80% x 3 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Deadlift - 100% (of clean) x 5 x 3




Friday August 3 2012

Rest Day




Thursday August 2 2012

  • Power Clean + Push Press - 75% (of PP) x 2(2+1) x 5
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 5
  • Snatch Pull - 90% (of snatch) x 3 x 5
4 sets; no rest:
10 pull-ups
3 min jump rope




Wednesday August 1 2012

  • Clean - 75% x 3 x 5
  • Jerk Behind the neck (hold split for 3 sec) - 75% x 3 x 5
  • Back Squat - 70% x 2 x 5
  • Clean Pull - 90% (of clean) x 3 x 2, 95% x 3 x 3