CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.

com
Cycle: 8-Week General Cycle
8 weeks
This is an 8-week cycle using 3-position snatches and cleans, power snatches and
power cleans, and plenty of pulls, squats and classic snatch and clean & je
rk.<br />
-------------------------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 increa
se weights on your final sets.

<em>Week 1 of 8</em>
-------------------------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
<em>5 sets; no rest:</em>
5 1-arm KB swing/arm
5 KB snatch
5 1-arm KB overhead squat/arm

-------------------------Wednesday November 28 2012

- 3-Position Clean (floor, below knee, above knee) +&nbsp;Jerk - 60%, 65%, 7
0% 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

-------------------------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
<em>WIthout rest:</em>
500 m row
5 pull-ups
400 m row
10 pull-ups
300 m row
15 pull-ups
200 m row
20 pull-ups

-------------------------Friday November 30 2012

Rest Day

-------------------------Saturday December 1 2012

-

Snatch - 60%x2, 70%x2, 80%x2, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
Back Squat - 75% x 3 x 5
SLDL - 3x5

<em>3 sets; no rest:</em>

20 push-ups
15 DB row/arm

-------------------------Sunday December 2 2012

Rest Day

-------------------------Monday December 3 2012

- 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75% x 3
sets

- Snatch Pull - 95% (of sn) x 3 x 2, 100% x 3 x 2

- Back Squat - 75% x 5 x 5
- Push Press - 75% x 5 x 5
For all exercises this week, if the prescribed weights feel good, you can increa
se weights on your final sets.

<em>Week 2 of 8</em>

-------------------------Tuesday December 4 2012

- Power Clean - 75% x 3 x 5
- Power Jerk - 65% (of split jerk) x 3 x 5
- Overhead Squat - 75% x 3 x 5
<em>5 sets; no rest:</em>
5 KB clean/arm
5 KB push press/arm
5 KB lunge/leg (KB in cln rack)

-------------------------Wednesday December 5 2012

- 3-Position Clean (floor, below knee, above knee) +&nbsp;Jerk - 60%, 65%, 7
0%, 75% x 3 sets
- Clean Pull - 95% (of cln) x 3 x 2, 100% x 3 x 2
- Front Squat - 75% x 3 x 5
- Good Morning - 3x5

-------------------------Thursday December 6 2012

- Power Snatch - 75% x 3 x 5
- Snatch High-Pull - 75% (of sn) x 3 x 5
- Snatch Push Press + Overhead Squat - 75% (of sn or ohs) x 5+1 x 5
<em>8 sets; no rest:</em>
5 pull-ups
5 push-ups
Finish w 1 500 m row sprint

-------------------------Friday December 7 2012

Rest Day

-------------------------Saturday December 8 2012

-

Snatch - 60%x2, 70%x2, 80%x2, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
Back Squat - 80% x 3 x 5
SLDL - 3x5

-------------------------Sunday December 9 2012

Rest Day

-------------------------Monday December 10 2012

- 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80
%, max
- Snatch Pull - 100% (of sn) x 3 x 4
- Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
- Push Press - 70% x 5, 75% x 5, 5RM
<em>Week 3 of 8</em>

-------------------------Tuesday December 11 2012

- Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
- Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
- Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
<em>5 sets; no rest:</em>
5 1-arm DB hangpower snatch/arm
8 pull-ups

-------------------------Wednesday December 12 2012

- 3-Position Clean (floor, below knee, above knee) +&nbsp;Jerk - 60%, 65%, 7
0%, 75%, 80%, max
- Clean Pull - 100% (of cln) x 3 x 4
- Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
- Good Morning - 3x5

--------------------------

Thursday December 13 2012

80% x

Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM

Snatch High-Pull - 75% (of sn) x 3 x 3, 80% x 3 x 2
Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1,
5+1, max 5+1

<em>5 sets; no rest:</em>

10 DB hang power clean
10 KB&nbsp;push press

-------------------------Friday December 14 2012

Rest Day

-------------------------Saturday December 15 2012

-

Snatch - 60%x2, 70%x2, 80%x1, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
SLDL - 3x5

-------------------------Sunday December 16 2012

Rest Day

-------------------------Monday December 17 2012

- Snatch - 60%x2, 65%x2x2, 70%x2x3
- Snatch Pull - 90% (of sn) x 2 x 2, 95% x 2 x 2
- Back Squat - 70% x 3 x 5
<em>This is a recovery week. You'll probably feel beat up until the end of the w
eek. Next week we start pushing again.</em>

<em>Week 4 of 8</em>
-------------------------Tuesday December 18 2012
- Power Clean - 70% x 2 x 5
- Power Jerk - 60% (of split jerk) x 2 x 5
- Push Press - 70% x 3 x 3
700 m row @ 75% effort

-------------------------Wednesday December 19 2012

- Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
- Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
- Front Squat - 70% x 2 x 5

-------------------------Thursday December 20 2012

- Power Snatch - 70% x 2 x 5
- Snatch Push Press + Overhead Squat - 70% x 3+1 x 4
- Press - 3 x 5
<em>6 sets; no rest:</em>
30 sec jump rope
5 pull-ups
5 push-ups
-------------------------Friday December 21 2012
Rest Day

-------------------------Saturday December 22 2012

- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
- Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
- Back Squat - 75% x 2 x 4

-------------------------Sunday December 23 2012

Rest Day

-------------------------Monday December 24 2012

-

Snatch - 60%x3, 65%x3, 70%x2, 75%x2x4

Snatch Pull - 100% (of sn) x 3 x 4
Back Squat - 70%x3, 75%x3x4
Push Press - 70%x5, 75%x5, 80%x3x3

Like in previous weeks, take up the weight in the last sets if you're feeling go
od. Don't push to max.

<em>Week 5 of 8</em>
-------------------------Tuesday December 25 2012
- Power Snatch - 70%x3, 75%x3, 80%x2x4
- Power Clean + Power Jerk - 75%x1+1 x 5
- Overhead Squat - 80% x 2 x 5
<em>4 sets; no rest:</em>
1 rope climb (sub 10 rope/towel pull-ups)
10 alternating KB push press/arm

-------------------------Wednesday December 26 2012

-

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4

Clean Pull - 100% (of cln) x 3 x 4
Front Squat - 70%x2m 75%x2, 80%x2x3
SLDL - 3x5

-------------------------Thursday December 27 2012

- Power Snatch - 70%x2, 75%x2, 80%x1x4
- Power Clean + Power Jerk - 75%x2(1+1) x 5
- Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1

-------------------------Friday December 28 2012

Rest Day

-------------------------Saturday December 29 2012

-

Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, heavy single
Back Squat - 75% x 3, 80% x 3 x 4
SLDL - 3x5

-------------------------Sunday December 30 2012

Rest Day

-------------------------Monday December 31 2012

-

Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3

Snatch Pull - 100% (of sn) x 3 x 2, 105% x 3 x 2
Back Squat - 70%x3, 75%x3, 80% x 3 x 3
Push Press - 70%x5, 75%x5, 80%x3, 85% x 3 x 2

Take up the weight in the last sets if you're feeling good. Don't push to max.

<em>Week 6 of 8</em>

-------------------------Tuesday January 1 2013

- Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
- Power Clean + Power Jerk - 75%x1+1 x 3, 80%x1+1x2
- Overhead Squat - 80% x 2 x 2, 85% x&nbsp; 2 x 3
<em>3 sets; no rest:</em>
15 KB swings
15 pull-ups

-------------------------Wednesday January 2 2013

-

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1x3

Clean Pull - 100% (of cln) x 3 x 2, 105% x 2 x 2
Front Squat - 70%x2, 75%x2, 80%x2, 85%x2x3
SLDL - 3x5

-------------------------Thursday January 3 2013

- Power Snatch - 70%x2, 75%x2, 80%x1x2, 85%x1x2
- Power Clean + Power Jerk - 75%x2(1+1) x 2, 80%x2(1+1)x2
- Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1x2
<em>4 sets; no rest:</em>
5 1-arm DB split snatch/side
100 m row

-------------------------Friday January 4 2013

Rest Day

-------------------------Saturday January 5 2013

-

Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Back Squat - 75% x 3, 80% x 3 x 2, 85% x 3 x 2
Good Morning - 3x5

-------------------------Sunday January 6 2013

Rest Day

-------------------------Monday January 7 2013

-

Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

Snatch Pull - 100% (of sn) x 3, 105% x 3, 110% x 3 x 2
Back Squat - 70%x3, 75%x3, 80% x 3, 3RM
Push Press - 70%x3, 75%x3, 80%x2, 85%x1, 1RM

<em>Week 7 of 8</em>

-------------------------Tuesday January 8 2013

- Power Snatch - 70%x3, 75%x2, 80%x1, 85%x1, 1RM
- Power Clean + Power Jerk - 75%x1+1 x 2, 80%x1+1x3
- Overhead Squat - 70%x2, 75%x2, 80%x1, 85%x1, 1RM
<em>3 sets; no rest:</em>
12 ring push-ups
20 DB row/arm

-------------------------Wednesday January 9 2013

-

Clean & Jerk - 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2
Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2RM
SLDL - 3x5

-------------------------Thursday January 10 2013

- Power Snatch - 70%x2, 75%x2, 80%x1, 85%x1x3
- Power Clean + Power Jerk - 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM
- Snatch Balance - 70%x3x2, 75%x3x3
<em>3 sets; no rest:</em>
15 pull-ups
200 m row

-------------------------Friday January 11 2013

Rest Day

-------------------------Saturday January 12 2013

-

Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Back Squat - 75% x 2, 80% x 2, 85% x 2, 2RM
Good Morning - 3x5

-------------------------Sunday January 13 2013

Rest Day

-------------------------Monday January 14 2013

-

Snatch - 75%x2, 80%x1, 85%x1x3

Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1
Clean Pull - 90% (of cln) x2, 95%x2x2
Back Squat - 75%x3, 80%x2, 85%x2x2

<em>Week 8 of 8</em>
-------------------------Tuesday January 15 2013
- Snatch - 75% x 1 x 6
- Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3
<em>3 sets; no rest:</em>
10 KB swings (light)
10 KB push press/arm (light)

-------------------------Wednesday January 16 2013

- Snatch - 75%x2, 80%x1x3
- Snatch Pull - 90% (of sn) x 2 x 3
- Front Squat - 75%x2, 80%x1, 85%x1

-------------------------Thursday January 17 2013

- Power Snatch - 75%x2, 80%x2, 85%x2x3
- Clean & Jerk - 70%x1+1, 75%x1+1x2

-------------------------Friday January 18 2013

Rest Day

-------------------------Saturday January 19 2013

- Snatch - max
- Clean & Jerk - max
- Front or Back Squat - max

-------------------------Sunday January 20 2013

Rest Day