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Thursday May 31 2012

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 10
  • Power Clean & Power Jerk - 70% x 1 x 10
5 sets; no rest:
10 KB swings
10 push-ups



Wednesday May 30 2012

  • Clean & Jerk - heavy single; 75% (of HS) x 1 x 5
  • Snatch - heavy single; 75% (of HS) x 1 x 5
  • Pause Back Squat - 70% x 3 x 3




Tuesday May 29 2012

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 10
  • Power Clean & Power Jerk - 70% x 1 x 10
3 sets; no rest:
400 m row
12 pull-ups




Monday May 28 2012

  • Snatch - heavy single; 75% (of HS) x 1 x 5
  • Clean & Jerk - heavy single; 75% (of HS) x 1 x 5
  • Front Squat - heavy single; 80% x 2 x 2
Week 2 of 4 (10 of 12)



Sunday May 27 2012

Rest Day




Saturday May 26 2012

  • Snatch - heavy single; 70% of HS x 2 x 3
  • Clean & Jerk - heavy single; 70% of HS x 2 x 3
  • Snatch Pull - 90% (of snatch) x 3 x 3
  • Front Squat - heavy single




Friday May 25 2012

Rest Day




Thursday May 24 2012

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 5
  • Snatch Balance - 70% (of snatch) x 2 x 5
3 sets:
5 box jumps
15 pull-ups
30 sec rest





Wednesday May 23 2012

  • Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3
  • Clean & Jerk - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3
  • Snatch Pull - 90% (of snatch) x 3 x 3
  • Front Squat - 80% x 2 x 3




Tuesday May 22 2012

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 65% x 2 x 5
  • Power Clean + Power Jerk - 70% (of PC) x 1 x 5
3 sets:
5 box jumps
20 KB swings
30 sec rest

Tall snatch - Stay light and focus on bringing the elbows as high as possible before turning the bar over, and keeping the bar and body as close as possible, landing with flat feet, and pushing up tight against the bar overhead. Using an empty barbell is fine.





Monday May 21 2012

  • Snatch - 70% x 2, 75% x 2, 80% x 1 x 3
  • Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 3
  • Clean Pull - 90% (of clean) x 3 x 3
  • Back Squat - 80% x 2 x 3
Week 1 of 4 (9 of 12)

This is the final 4-week  mesocycle of a 12-week macrocycle, but it can be used as a brief standalone cycle.



Sunday May 20 2012

Rest Day




Saturday May 19 2012

  • Back Squat - test max
  • Snatch - heavy single
  • Clean & Jerk - heavy single
Don't expect PRs on the snatch and CJ today. If your heavy single is less thn 85%, get some additional singles in between 75-80% afterward.



Friday May 18 2012

Rest Day




Thursday May 17 2012

  • Power Snatch - 60% x 1 x 5
  • Power Clean & Power Jerk - 60% x 1 x 5




Wednesday May 16 2012

  • Push Press - text max
  • High-Hang Snatch - 50% x 2 x 5
  • Power Clean & Jerk - 60% x 1 x 5
  • Squat Jump - 3 x 3




Tuesday May 15 2012

  • Mid-hang power snatch - 60% x 2 x 5
  • Pull-ups - 40 total




Monday May 14 2012

  • Snatch - 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
  • Power Clean - 60% x 2 x 2, 70% x 2 x 3
  • Jerk - 65% x 3 x 2, 70% x 3 x 2
  • Squat jump - 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.

Week 4 of 4 (8 of 12)




Sunday May 13 2012

Rest Day




Saturday May 12 2012

  • Back Squat - 88% x 3 x 8
  • Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
  • Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2




Friday May 11 2012

Rest Day




Thursday May 10 2012

  • Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 2
  • Power Clean + Power Jerk - 65% (of PC) x 3, 70% x 3 x 2, 75% x 2
  • Snatch High-Pull - 75% (of snatch) x 3, 80% x 3 x 2
4 sets; no rest:
5 (1 pull-up + 1 hanging leg raise)
10 shoulder-to-shoulder sandbag push press





Wednesday May 9 2012

  • Back Squat - 83% x 5 x 5
  • Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Clean Pull on Riser - 95% (of clean) x 3 x 4
  • SLDL - 65% (of back squat) x 5, 70% x 5 x 2




Tuesday May 8 2012

  • Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Push Press - 80% x 4, 85%x 3 x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2
40 sec on / 20 sec rest x 5 minutes:
15 KB swings
15 push-ups




Monday May 7 2012

  • Back Squat - 73% x 10 x 3
  • Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Snatch Pull on Riser - 95% (of snatch) x 3 x 4
  • Heaving Snatch Balance + Overhead Squat - 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
Week 3 of 4 (7 of 12)




Sunday May 6 2012

Rest Day




Saturday May 5 2012

  • Back Squat - 85% x 3 x 8
  • Snatch - 75% x 3 x 3, 80% x 2 x 2
  • Clean & Jerk - 75% x 3 x 3, 80% x 2 x 2
3 sets; no rest:
400 m row - 30 sec easy/30 sec sprint
10 plate topside halfmoons / side





Friday May 4 2012

Rest Day




Thursday May 3 2012

  • Power Snatch - 65% x 3 x 2, 70% x 3 x 2
  • Power Clean + Power Jerk - 65% (of PC) x 65% x 3 x 2, 70% x 3 x 2
  • Snatch High-Pull - 75% x 3 x 3
4 sets; no rest:
15 DB chainsaw rows/arm
10 DB push press



Wednesday May 2 2012

  • Back Squat - 80% x 5 x 5
  • Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3 x 3
  • Clean Pull on 2" Riser - 90% (of clean) x 3 x 2, 95% x 3 x 2
  • SLDL - 65% (of BS) x 5 x 3




Tuesday May 1 2012

  • Jerk - 70% x 3 x 2, 75% x 3 x 3
  • Push Press - 80% x 4 x 3, 85% x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 4
5 rounds; no rest:
90 sec jump rope
12 KB snatch/arm