The accounting process signified in a circle to represent the circular nature of the accounting process.
CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com Cycle: Classic Cycle 4 weeks This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJ emphasis. -------------------------Monday November 23 2009 -
Power snatch - 60% x 2 x 5 Power clean & power jerk - 60% x 2 x 5 Good morning (straight knee, straight feet) - 3 x 10 light GHB sit-ups - 3 x 15
Light Transition Week -------------------------Tuesday November 24 2009 - Snatch - (70% x 1, 74% x 1, 78% x 1) x 3 - Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3 - Back squat - 75% x 6 x 4 - 3 sec pause in bottom Rounds in 5 min: 5 kipping pull-ups 5 lunges/leg 5 box jumps 5 push-ups -------------------------Wednesday November 25 2009 - Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch ) x 4 sets - Push press + power jerk + jerk - 80% (of push press) x 5 sets 3 rounds for time: 250 m row sprint 10 kipping pull-ups 3 min rest -------------------------Thursday November 26 2009 Rest -------------------------Friday November 27 2009 - Power clean + hang clean + power jerk - 70% (of clean) x 4 sets - Jerk dip squats - 90% (of jerk) x 3 x 4 - Muscle snatch - 60% x 3 x 4
For time: 35-30-25 KB swings 400-200-100 m sprint -------------------------Saturday November 28 2009 - Snatch - heavy single; 75% of that x 1 x 3 - Clean & jerk - heavy single; 75% of that x 1 x 3 - Front squat - heavy single; 80% of that x 3 x 3 3 sets: A. GHR x 15 B. GHB sit-ups x 25 -------------------------Sunday November 29 2009 Rest -------------------------Monday November 30 2009 -
Power snatch - 75% x 1 x 10; 1 min rest High-hang clean & jerk - 60% x 1 x 10; 1 min rest Front squat - 70% x 1; focus on speed up GHB sit-ups - 50 total
20-15-10 reps: Box jump - above knee+ Kipping pull-ups Week 1 -------------------------Tuesday December 1 2009 - Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets - Clean - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets - Front squat - heavy single; 80% of that x 2 x 2 - Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top
-------------------------Wednesday December 2 2009 -
Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1 Power clean & jerk - 75% x 1 x 10; 1 min rest Front squat - 70% x 1; focus on speed up Planks - front/side; 2 x near max hold
4 rounds: 10 DB muscle snatch 10 KTE
-------------------------Thursday December 3 2009 - Snatch - heavy single; 75% of that x 1 x 5; 1 min - Clean & jerk - heavy single; 75% of that x 1 x 5; - Pause back squat - work up to heavy triple; 3 set cing - Good morning (straight knee) - 3 x 8; 3020 tempo; 20-25% of BS
rest on drop sets 1 min rest on drop sets pause in bottom; NO boun feel out weight, approx
-------------------------Friday December 4 2009 Rest -------------------------Saturday December 5 2009 - Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets - Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets - Front squat - heavy single; 80% of that x 2 x 2 - Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top
300-200-100-200-300 m sprints; 2 min rest between each -------------------------Sunday December 6 2009 Rest -------------------------Monday December 7 2009 - Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets - Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets - Back squat - heavy single; 85% of that x 2 x 2 - Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday
Week 2 -------------------------Tuesday December 8 2009 - Snatch balance - heavy single; 90% of that x 1; 85% x 1
- Power clean & jerk - 75% x 1 x 10; 1 min rest - Front squat - 75% x 1; focus on speed up 4 rounds: 200 m row 15 hanging leg raises -------------------------Wednesday December 9 2009 cing;
Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Pause back squat - work up to heavy triple; 3 set pause in bottom; NO boun add weight from last Wednesday
- Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be a ble to use same weight as last Wed or add
-------------------------Thursday December 10 2009 - Power snatch - 75% x 1 x 10; 1 min rest - Power clean & jerk - 75% x 1 x 10; 1 min rest - Front squat - 75% x 1; focus on speed up 3 rounds: 20 GHB sit-ups 3 rope climbs -------------------------Friday December 11 2009 Rest -------------------------Saturday December 12 2009 -
Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets Back squat - heavy single; 85% of that x 2 x 2 Reverse hyperextensions - 3 x 25
3 sets: A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest -------------------------Tuesday December 15 2009 - Muscle snatch - 40% (of snatch) x 3 x 2 - Power clean + clean - 60% (of clean) x 2 + 1 x 3 - Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3 4 rounds: 10 m shuttle run x 4 10 KB swing
Overhead KB swings; must touch floor with outside hand at end of each shuttle ru n. -------------------------Wednesday December 16 2009 - Front squat - 75% x 4 x 5 - Snatch pull - 85% (of snatch) x 3 x 4 - Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2 3 sets; no rest: 15 kipping pull-ups 20 shoulder-to-shoulder sandbag push press - 25% BW
Shoulder-to-shoulder sandbag push press: grab m iddle of sand bag with both hands with the bag across one shoulder (front/back e nds of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1
rep. -------------------------Thursday December 17 2009 Rest
Make sure rest days are active in terms of restorative modalities. Sitting on th e couch is not a good choice. Foam rolling, light rowing, stretching, mobility d rills, contrast plunges and massage should be employed whenever possible. -------------------------Friday December 18 2009 - Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom - Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover - High-hang snatch - 60% x 2 x 4 3 sets; no rest: 300 m row 3 rope climbs
On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shruggi ng. -------------------------Saturday December 19 2009 - Snatch - max - Clean & jerk - max - Deadlift - max 3 sets: A1. Hanging leg raise x 15; 90 sec rest A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest -------------------------Sunday December 20 2009 Rest
