Catalyst Athletics Daily Training

Home


2014
2013
2012
2011
2010
2009
2008
2007
Friday November 30 2012

Rest Day




Thursday November 29 2012

  • Power Snatch - 70% x 3 x 5
  • Snatch High-Pull - 70% (of sn) x 3 x 5
  • Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5
WIthout rest:
500 m row
5 pull-ups
400 m row
10 pull-ups
300 m row
15 pull-ups
200 m row
20 pull-ups





Wednesday November 28 2012

  • 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets
  • Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2
  • Front Squat - 70% x 3 x 5
  • Good Morning - 3x5




Tuesday November 27 2012

  • Power Clean - 70% x 3 x 5
  • Power Jerk - 60% (of split jerk) x 3 x 5
  • Overhead Squat - 70% x 3 x 5
5 sets; no rest:
5 1-arm KB swing/arm
5 KB snatch
5 1-arm KB overhead squat/arm





Monday November 26 2012

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets
  • Snatch Pull - 90% (of sn) x 3 x 2, 95% x 3 x 2
  • Back Squat - 70% x 5 x 5
  • Push Press - 70% x 5 x 5
For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

Week 1 of 8



Sunday November 25 2012

Rest Day




Saturday November 24 2012

  • Snatch - max
  • Clean & Jerk - max
  • Front or back squat - max




Friday November 23 2012

  • Power Snatch - 60% x 2 x 5
  • Power Clean & Jerk - 60% x 2(1+1) x 5




Thursday November 22 2012

Rest Day




Wednesday November 21 2012

  • Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3
  • Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3
  • Snatch High-Pull - 85% (of sn) x 3 x 4




Tuesday November 20 2012

Rest Day




Monday November 19 2012

  • Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3
  • Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, 85%x1+1x3
  • Snatch Pull - 95% (of sn) x 2 x 5
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3
Week 12 of 12



Sunday November 18 2012

Rest Day




Saturday November 17 2012

  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2
  • Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1
  • Snatch Pull - 105% (of sn) x 2 x 3
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2




Friday November 16 2012

Rest Day




Thursday November 15 2012

  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1
  • Clean Pull - 100% (of cln) x 2, 105% x 2 x 4
  • Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1) x 3




Wednesday November 14 2012

  • Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2
  • Snatch Balance - 75% (of sn) x 2 x 4
  • Good Morning - 4x5
5 sets; no rest:
8 DB row/arm
8 alternating DB press/arm




Tuesday November 13 2012

  • Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1
  • Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95% of HS x1+1, 100% of HS x 1+1
  • Snatch Pull - 105% (of sn) x 3 x 5
3 sets; no rest:
5 DB overhead lunge/leg
10 hanging leg raises



Monday November 12 2012

  • Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3
  • Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1, 90%x1+1 x3
  • Clean Pull - 95% (of cln) x 2 x 5
  • Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3
Week 11 of 12



Sunday November 11 2012

Rest Day




Saturday November 10 2012

  • Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3
  • Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3
  • Clean Pull - 90% (of cln) x3, 100%x3x4




Friday November 9 2012

Rest Day




Thursday November 8 2012

  • Snatch - heavy single; 85%x2x4
  • Clean & Jerk - heavy single; 85%x2+1x4
  • Snatch Pull - 105% (of sn) x 2 x 5
  • Back Squat - heavy single, (90%x1, 95%x1, HS) x 3




Wednesday November 7 2012

  • Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2
  • Good morning - 4x5
15-12-9-5 reps of:
Chin-ups
DB push press





Tuesday November 6 2012

  • Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3
  • Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
  • Snatch Balance - 70% (of sn) x 3 x 4
4 sets; 30 sec rest after each set:
5 box jumps
10 1-arm KB swings/arm





Monday November 5 2012

  • Snatch - heavy single, (90%x1, 95%x1, HS) x 3
  • Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
  • Clean Pull - 105% (of cln) x 2 x 5
  • Front Squat - heavy single, (90%x1, 95%x1, HS) x 3
On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heavy single.

Week 10 of 12




Sunday November 4 2012

Rest Day




Saturday November 3 2012

  • Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
  • Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
  • Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2




Friday November 2 2012

Rest Day




Thursday November 1 2012

  • Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2
  • Snatch Pull - 105%x3x5
  • Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4