classic cycle 2

CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com

Cycle: Classic Cycle 2

5 weeks

This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.

--------------------------Monday August 30 2010 - Snatch - 75% x 1 x 3 - Clean & jerk - 70% x 1 x 3 - Snatch pull - 90% (of snatch) x 3 x 3 - Snatch deadlift - 100% (of snatch) x 3 x 3 - Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps Week 1 This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving. If your snatch/clean maxes are limited significantly by technique, the prescribed weights for snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures. Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.

--------------------------Tuesday August 31 2010 - Power snatch - 80% x 1 x 4 - Power clean + power jerk - 80% (of PC) x 1 x 4 - Overhead squat - 80% x 1; 70% x 2 x 2 4 sets; no rest: 10 pull-ups 10 <a href="/exercises/exercise.php?exerciseID=267">sandbag muscle snatches</a>

--------------------------Wednesday September 1 2010 - Snatch - 70% x 1 x 4 - Clean & jerk - 75% x 1 x 3 - Clean pull - 90% (of clean) x 3 x 3 - Clean deadlift - 100% (of clean) x 3 x 3 - Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps

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Thursday September 2 2010 - Jerk - max for day; 80% of that x 1 x 3 - 2-position snatch (floor, mid-thigh) - 65% x 3 sets - 2-position clean (floor, mid-thigh) - 65% x 3 sets - Push press - 75% x 5 x 4 3 sets; no rest: 10 KB snatch/arm 15 hanging leg raises

--------------------------Friday September 3 2010Rest

--------------------------Saturday September 4 2010 - Snatch - max for day - Clean & jerk - max for day - Front squat - max for day 3 sets: 400 m row sprint 1 min rest Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible.

--------------------------Sunday September 5 2010Rest

--------------------------Monday September 6 2010Snatch - 77% x 1 x 3 Clean & jerk - 72% x 1 x 3 Snatch pull - 95% (of snatch) x 3 x 3 Snatch deadlift - 103% (of snatch) x 3 x 3 Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps Week 2

--------------------------Tuesday September 7 2010 - Power snatch - 82% x 1 x 4 - Power clean & power jerk - 82% x 1 x 4 - Overhead squat - 85% x 1; 75% x 2 x 2 3 sets; no rest: 10 broad jump 15 dips

20 sit-ups

--------------------------Wednesday September 8 2010 - Clean & jerk - 77% x 1 x 3 - Snatch - 72% x 1 x 3 - Clean pull - 95% (of clean) x 3 x 3 - Clean deadlift - 103% (of clean ) x 3 x 3 - Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps

--------------------------Thursday September 9 2010 - Jerk - max for day; 80% of that x 2 x 3 - Mid-hang or block snatch - 70% x 3 x 3 - Mid-hang or block clean - 70% x 3 x 3 3 sets; no rest: 20 halfmoon (10/side) 10 barbell bent row


--------------------------Saturday September 11 2010 - Snatch - max for day - Clean & jerk - max for day - Back squat - max for day 4 sets: 10 1-Arm KB swing/arm 10 pull-ups


--------------------------Monday September 13 2010 - Snatch - 78% x 1 x 3 - Clean & jerk - 73% x 1 x 3 - Snatch pull - 97% (of snatch) x 3 x 3 - Snatch deadlift - 105% (of snatch) x 3 x 3 - Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps Week 3

--------------------------Tuesday September 14 2010 - Power snatch - 75% x 2 x 3 - Jerk - max for day; 80% of that x 2 x 2 4 sets: 8 DB muscle snatch Max consecutive pull-ups; 8 reps minimum/set 45 sec rest

--------------------------Wednesday September 15 2010 - Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets - Clean pull - 97% (of clean) x 3 x 3 - Clean deadlift - 105% (of clean) x 2 x 3 - Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps

--------------------------Thursday September 16 2010 - Jerk - 80% x 2 x 2; 85% x 2 x 2 - Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2 3 sets; no rest: 15 DB chainsaw row/arm 15 push-ups with feet elevated


--------------------------Saturday September 18 2010 - Snatch - max for day - Clean & jerk - max for day - Front squat - max for day - Good morning - 3 x 10


--------------------------Monday September 20 2010 - Snatch - 79% x 1 x 3 - Clean & jerk - 74% x 1 x 3 - Snatch pull on 2" riser - 90% (of snatch) x 3 x 3 - Front squat - 84% x 2 x 4

Week 4

--------------------------Tuesday September 21 2010 - Mid-hang power snatch + mid-hang snatch - 55%x3, 60%x3, 65%x3 - Jerk - 75% x 3 x 3 4 sets; no rest: 10 DB hang high-pull 10 sandbag push press

--------------------------Wednesday September 22 2010 - Clean & jerk - 79% x 1 x 3 - Snatch - 74% x 1 x 3 - Clean pull off 2" riser - 90% (of clean) x 3 x 3 - Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps

--------------------------Thursday September 23 2010 - Jerk - max for day; 80% of that x 1 x 3 - Power snatch - 70% x 3 x 3 - Power clean - 70% x 3 x 3 3 sets; no rest: 15 pull-ups 10 KB snatch/arm


--------------------------Saturday September 25 2010 - Snatch - max for day - Clean & jerk - max for day - Back squat - max for day - Stiff-legged deadlift - 3 x 5


--------------------------Monday September 27 2010

- Snatch - 90-95% x 1 - Clean & jerk - 90-95% x 1 - Front squat - 90% x 1 Control snatch and CJ weights within the prescribed range based on how you feel each day this week. Err on the lighter side and cut reps if you're not starting to feel recovered by Wednesday. Week 5

--------------------------Tuesday September 28 2010 - Snatch - 85-90% x 1 - Clean & jerk - 85-90% x 1 - Back extensions - 2 x 10 (no weight)

--------------------------Wednesday September 29 2010 - Snatch - 75-80% x 1 x 1-3 - Clean & jerk - 75-80% x 1 x 1-2 - Light ab work

--------------------------Thursday September 30 2010 - Snatch - 60% x 1 x 3-5 - Clean & jerk - 60% x 1 x 2-3

--------------------------Friday October 1 2010Rest

--------------------------Saturday October 2 2010 - Snatch - max - Clean & jerk - max - Back or front squat - max Rest 10 minutes between exercises, but stay warm.

--------------------------Sunday October 3 2010Rest

classic cycle 2

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