CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.comCycle: 8-Week General Cycle8 weeksThis 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 & jerk.
--------------------------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--------------------------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 --------------------------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 --------------------------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 --------------------------Friday November 30 2012Rest 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 3 sets; no rest: 20 push-ups 15 DB row/arm --------------------------Sunday December 2 2012Rest 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 increase weights on your final sets. Week 2 of 8 --------------------------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 5 sets; no rest: 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) +Jerk - 60%, 65%, 70%, 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 8 sets; no rest: 5 pull-ups 5 push-ups Finish w 1 500 m row sprint --------------------------Friday December 7 2012Rest 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 2012Rest 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 Week 3 of 8 --------------------------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 5 sets; no rest: 5 1-arm DB hangpower snatch/arm 8 pull-ups --------------------------Wednesday December 12 2012 - 3-Position Clean (floor, below knee, above knee) +Jerk - 60%, 65%, 70%, 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 - 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, 80% x 5+1, max 5+1 5 sets; no rest: 10 DB hang power clean 10 KBpush press --------------------------Friday December 14 2012Rest 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 2012Rest 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 This is a recovery week. You'll probably feel beat up until the end of the week. Next week we start pushing again. Week 4 of 8--------------------------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 6 sets; no rest: 30 sec jump rope 5 pull-ups 5 push-ups--------------------------Friday December 21 2012Rest 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 2012Rest 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 good. Don't push to max. Week 5 of 8--------------------------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 4 sets; no rest: 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 2012Rest 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 2012Rest 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. Week 6 of 8 --------------------------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 2 x 3 3 sets; no rest: 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 4 sets; no rest: 5 1-arm DB split snatch/side 100 m row --------------------------Friday January 4 2013Rest 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 2013Rest 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 Week 7 of 8 --------------------------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 3 sets; no rest: 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 3 sets; no rest: 15 pull-ups 200 m row --------------------------Friday January 11 2013Rest 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 2013Rest 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 Week 8 of 8--------------------------Tuesday January 15 2013 - Snatch - 75% x 1 x 6 - Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3 3 sets; no rest: 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 2013Rest Day --------------------------Saturday January 19 2013 - Snatch - max - Clean & Jerk - max - Front or Back Squat - max --------------------------Sunday January 20 2013Rest Day