My Programming at Catalyst
For the past 3 weeks I have been down in San Jose working on a nutrition website and training at Catalyst Athletics. To give you an idea of the programming I have been doing, this is what the last two weeks have looked like:
Last Week:
Monday: 5 sets 3 back squats 100kg, 5 sets 5 push press 50kg, 5 sets 5 snatch pulls 62kgs, 3 rounds of: 3 min front plank, 1.5minute right plang, 1.5 minute left plank
Tuesday: 8 sets of 1 split jerk @ 75kgs, 3 sets 3 Heaving snatch balance @53kg, 8 sets 1 snatchat 50kgs, 3 sets of 8 evil ab wheel
Wednesday: 3 sets 3 block jerks @ 65kgs, 5 sets 3 front squats at 85kgs, 5 sets 3 snatch push press@ 55kgs, 5 sets 5 clean pulls @ 77kgs, 3 sets: 10 back extensions/820lb oh dumbell situps.
Thursday: 3 sets 3 muscle snatches 35kgs, 8 sets 1 c+j @ 65kg, 3 sets 8 RDL at 50kgs, 3 sets 20 walking lunges/8knees to elbows
Saturday: Max Snatch for the day-35*3, 45*2*2, 50*2, 55*1*2, 59*1
Max Clean and Jerk for the day-45 2+3, 55 2+3, 65 1+2, 70, 75, 78*1
Back Squat-65*5, 95*3, 105*1, 110*1, 115*1
3 sets 8 ab wheel
This Week:
Monday: 5 sets 2 Back Squats 102kgs, 5 sets4 push press 50kg, 5 sets 3 snatch pull 65kg, 5 sets 3 snatch deadlift 71kg, 3 sets of 8 20lb weighted situps, 10 pullups
Tuesday: 1 power snatch, 2 full snatch 49kg *6, 3 sets of (57kg split jerk *3, 62kg*2, 65*1), 3 sets of 8 romanian deadlifts at 50kg, 3 sets of 8 ab wheels
Wednesday: 1 power clean, 1 squat clean, 2 jerks at 62kg*6, 3 sets of (45kg snatch *3, 49kg*2, 52kg*1), 10 back extensions *3
Thursday: 3 sets of 5 front squats at 86kg, 5 sets 4 50kg snatch push press, 5 sets 3 82kg clean pull, 5 sets 3 90kg clean deadlift, 3 sets of 8 20lb overhead situps, 12 russian twists.
Saturday: Max Snatch for the day: 25*3, 35*2, 45*2, 50*2, 54*1, 57*1, 59*1, 62*1 (missed first one, hit second one nicely), 64*1 (tried twice, first one slow arm turnover, second one fast arms but feet werent set on the landing)
Max Clean and Jerk for the day-40 2+3, 50 2+3, 60, 65, 70, 75, 79
Front squat-45*5, 65*3, 85*1, 95*1, 100*1, 105*1, 110*1
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