CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.comCycle: Double Day Squats & Heavy Weights13 weeksThis is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day.

It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.

This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.

"The double day squat program by Greg Everett was the hardest program I've done. But my back squat went from 405 to 485 and my front squat went from 325 to 395." - Ryan K.

--------------------------Monday January 21 2013 - Front Squat - 80% x 1 - Snatch - heavy single; 80% (of hs) x 1 x 3 - Segment Snatch Pull (knee) + Snatch Pull - 90% (of sn) x 1+2 x 4 - Back Squat - 90% x 1, 75% x 3 x 3 - Good Morning - 3x5 (very light) This next cycle will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed. Week 0 of 12--------------------------Tuesday January 22 2013 - Muscle Snatch - 3x3 - Mid-HangSnatch - 70% x 2 x 5 - Power Clean + Power Jerk - 75% x 1+1 x 5 - Front Squat - 90% x 1, 75% x 2 x 3 3 sets; no rest: 10 DBPresses 10 2-arm DBRows --------------------------Wednesday January 23 2013 - Front Squat - 80% x 1 - Clean &Jerk - heavy single; 80% (of hs) x 2+1 x 3 - Segment Clean Pull (knee) + Clean Pull - 90% (of clean) x 1+2 x 4 - Back Squat - 90% x 1 - Pause Back Squat - 70% (of squat) x 3 x 3 - Good Morning - 3x5 (little heavier than Monday) --------------------------Thursday January 24 2013 - Back Squat - 80% x 1 - Power Snatch - 75% x 2 x 5 - Mid-Hang Clean - 70% x 2 x 5 - Push Press - 3x5 - Front Squat - heavy single; 75% (of hs) x 3 x 3 3 sets; no rest: 300m Row 12 Pull-ups --------------------------Friday January 25 2013Rest Day --------------------------Saturday January 26 2013 - Front Squat - heavy single - Snatch - heavy single - Clean & Jerk - heavy single - Back Squat - heavy single - Pause Back Squat - 70% (of back squat heavy single) x 3 x 3 - Good Morning - 3x5 (little heavier than Wednesday) --------------------------Sunday January 27 2013Rest Day --------------------------Monday January 28 2013 - Front Squat - heavy single - Snatch - heavy single; 3 x 2 - Segment Snatch Pull (knee) +Snatch pull - 5 x 1+2 - Back Squat - heavy single; 4 x 3 - Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout Week 1 of 12 --------------------------Tuesday January 29 2013 - Back Squat - heavy single - High-HangSnatch - 5 x 2 - Power Clean +Power Jerk = 5 x2+1 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 10 KBSwings 10 2-ArmKBPresses--------------------------Wednesday January 30 2013 - Front Squat - heavy single - Clean & Jerk - heavy single; 3 x 2+1 - Segment Clean Pull (knee) + Clean Pull - 5 x 1+2 - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning - 3 x 5 --------------------------Thursday January 31 2013 - Back Squat - heavy single - Jerk Bnk - 5 x 2 - High-Hang Clean - 5 x 2 - Push Press - 4 x 5 - Front Squat - heavy single; 3 x 3 3 sets; no rest 15 Pull Ups 12DBPresses--------------------------Friday February 1 2013Rest Day --------------------------Saturday February 2 2013 - Front Squat - heavy single - Snatch - heavy single - Clean & Jerk - heavy single - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning 3 x 5 --------------------------Sunday February 3 2013Rest Day --------------------------Monday February 4 2013 - Front Squat - heavy single - Snatch - heavy single; 3 x 2 - Segment Snatch Pull (knee) + Snatch Pull - 5 x 2+1 - BackSquat - heavy single; 4 x 3 - Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout GOAL - beat last week's weight at least one exercise each day Week 2 of 12 --------------------------Tuesday February 5 2013 - Back Squat - heavy single - High-Hang Snatch - 5 x 2 - Power Clean + Power Jerk - 5 x 2+1 - Front Squat - heavy single; 3 x 2 3 sets; no rest: 250m Row 12 DBPresses--------------------------Wednesday February 6 2013 - Front Squat - heavy single - Clean & Jerk - heavy single; 3 x 2+1 - Segment Clean Pull (knee) + Clean Pull - 5 x 1+2 - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning - 3 x 5 --------------------------Thursday February 7 2013 - Back Squat - heavy single - Jerk Bnk - 5 x 2 - High-Hang Clean - 5 x 2 - Push Press - 4 x 5 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 12 KBSwings 12 Pull Ups --------------------------Friday February 8 2013Rest Day --------------------------Saturday February 9 2013 - Front Squat - heavy single - Snatch - heavy single - Clean &Jerk - heavy single - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning - 3 x 5 --------------------------Sunday February 10 2013Rest Day --------------------------Monday February 11 2013 - Front Squat - heavy single - Snatch (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single - Snatch Pull - 5 x 3 - Back Squat - heavy single; 4 x 3 - Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout Week 3 of 12--------------------------Tuesday February 12 2013 - Back Squat - heavy single - Hang Snatch (knee) - 5 x 2 - Power Clean +Power Jerk - 5 x 1+1 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 12 2-armDBBent Row 12 2-arm DB Press--------------------------Wednesday February 13 2013 - Front Squat - heavy single - Clean & Jerk (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single - Clean Pull - 5 x 3 - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning - 3 x 5 --------------------------Thursday February 14 2013 - Back Squat - heavy single - Jerk Bnk - 5 x 2 - Hang Clean (knee) - 5 x 2 - Push Press - 4 x 5 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 10 Pull Ups 10 Ring Push Ups--------------------------Friday February 15 2013Rest Day --------------------------Saturday February 16 2013 - Front Squat - heavy single - Snatch - heavy single - Clean & Jerk - heavy single - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning - 3 x 5 --------------------------Sunday February 17 2013Rest Day --------------------------Monday February 18 2013 - Snatch - heavy single - Snatch Pull - 4 x 3 - Back Squat - heavy single; 3 x 2 - Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout Week 4 of 12--------------------------Tuesday February 19 2013 - Power Snatch + Snatch Push Press - 5 x 1+3 - Power Clean + Power Jerk - 5 x 1+1 - Front Squat - heavy single; 3 x 2 3 sets; no rest: 15 KBSwings 12 DBPush Presses--------------------------Wednesday February 20 2013 - Clean & Jerk - heavy single - Clean Pull - 4 x 3 - Back Squat - heavy single; 3 x 2 - Good Morning - 3 x 5 --------------------------Thursday February 21 2013 - Power Snatch - 5 x 2 - Power Clean + Push Press - 5 x 1+3 - Front Squat - heavy single; 3 x 2 3 sets; no rest: 12 Pull Ups 200mRow--------------------------Friday February 22 2013Rest Day --------------------------Saturday February 23 2013 - Snatch - heavy single - Clean & Jerk - heavy single - Back Squat - heavy single; 3 x 2 - Good Morning - 3 x 5 --------------------------Sunday February 24 2013Rest Day --------------------------Monday February 25 2013 - Front Squat - heavy single - Snatch - heavy single; 3 x 2 - Snatch DL to knee + DLknee to hip + Snatch Pull - 5 x 2+2+1 - Back Squat - heavy single; 4 x 3 - Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout Week 5 of 12--------------------------Tuesday February 26 2013 - Back Squat - heavy single - Snatch High-Pull + Hang Power Snatch(below knee) + OHS - 5 x 1+1+1 - Power Clean + Front Squat +Jerk - 5 x 1+1+1 - Snatch Push Press - 4 x 5 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 20 Sit Ups 15 Pull Ups--------------------------Wednesday February 27 2013 - Front Squat - heavy single - Clean & Jerk - heavy single; 3 x 2+1 - Clean DLto knee+ DL knee to hip + Clean Pull - 5 x 2+2+1 - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning - 3 x 5 --------------------------Thursday February 28 2013 - BackSquat - heavy single - Jerk - (3, 2, 1) x 3 - Power Clean - 5 x 2 - Push Press - 4 x 5 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 20 KBSwings 15 DBPush Press--------------------------Friday March 1 2013Rest Day --------------------------Saturday March 2 2013 - FrontSquat - heavy single - Snatch - heavy single - Clean &Jerk - heavy single - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning - 3 x 5 --------------------------Sunday March 3 2013RestDay --------------------------Monday March 4 2013 - Front Squat - heavy single - Snatch - heavy single; 3 x 2 - Snatch DL to knee + DLknee to hip + Snatch Pull - 5 x 2+2+1 - Back Squat - heavy single; 4 x 3 - Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout Week 6 of 12 --------------------------Tuesday March 5 2013 - Back Squat - heavy single - Snatch High-Pull + Hang Power Snatch(below knee) + OHS - 5 x 1+1+1 - Power Clean + Front Squat +Jerk - 5 x 1+1+1 - Snatch Push Press - 4 x 5 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 15 KBSwing 15 DBPress--------------------------Wednesday March 6 2013 - Front Squat - heavy single - Clean & Jerk - heavy single; 3 x 2+1 - Clean DLto knee+ DL knee to hip + Clean Pull - 5 x 2+2+1 - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning - 3 x 5 --------------------------Thursday March 7 2013 - BackSquat - heavy single - Jerk - (3, 2, 1) x 3 - Power Clean - 5 x 2 - Push Press - 4 x 5 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 200mRow 12Pull Ups--------------------------Friday March 8 2013Rest Day --------------------------Saturday March 9 2013 - FrontSquat - heavy single - Snatch - heavy single - Clean &Jerk - heavy single - Back Squat - heavy single - Pause Back Squat - 4 x 3 - Good Morning - 3 x 5 --------------------------Sunday March 10 2013Rest Day --------------------------Monday March 11 2013 - Front Squat - heavy single - Snatch - heavy single; 3 x 1 - Snatch DL to knee + DLknee to hip + Snatch Pull - 4 x 2+2+1 - Back Squat - heavy single; 3 x 3 - Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout Week 7 of 12 --------------------------Tuesday March 12 2013 - Back Squat - heavy single - Snatch High-Pull + Hang Power Snatch(below knee) + OHS - 5 x 1+1+1 - Power Clean +Jerk - 5 x 1+1 - Snatch Push Press - 4 x 5 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 10 DBBent Row 10 DBPress --------------------------Wednesday March 13 2013 - Front Squat - heavy single - Clean & Jerk - heavy single; 3 x 1+1 - Clean DLto knee+ DL knee to hip + Clean Pull - 4 x 2+2+1 - Back Squat - heavy single - Pause Back Squat - 3 x 3 - Good Morning - 3 x 5 --------------------------Thursday March 14 2013 - BackSquat - heavy single - Jerk - (2, 2, 1) x 3 - Power Clean - 5 x 2 - Push Press - 4 x 5 - Front Squat - heavy single; 3 x 3 3 sets; no rest: 15Pull Ups 15 KBSwing --------------------------Friday March 15 2013Rest Day --------------------------Saturday March 16 2013 - FrontSquat - heavy single - Snatch - heavy single - Clean &Jerk - heavy single - Back Squat - heavy single - Pause Back Squat - 3 x 3 - Good Morning - 3 x 5 --------------------------Sunday March 17 2013Rest Day --------------------------Monday March 18 2013 - Snatch - (75%x2, 80%x1, 85%x1) x 3 - Snatch Pull - 90%x3, 95%x3. 100%x3 - Back Squat - 75%x2, 80%x2, 85%x 2 x 2 - Good Morning 3 x 5 Recovery Week Week 8 of 12--------------------------Tuesday March 19 2013 - Power Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 2 x 2 - Power Clean +Jerk - 70%x2, 75%x2, 80%x 2 x 3 - Front Squat - 85%x1, 75% x 2 x 3 3 sets: no rest: 12 KBSwings 10 Pull Ups--------------------------Wednesday March 20 2013 - Clean &Jerk - (75%x 2+1, 80%x 1+1, 85% x 1+1) x 3 - Clean Pull - 90%x3, 95%x3, 100%x3 - Back Squat - 90%x1 - Pause Back Squat - 70% x 2 x 3 - Good Morning 3 x 5 --------------------------Thursday March 21 2013 - Jerk - 70%x2, 75%x2, 80% x 2 x 3 - Power clean - 70% x 2 x 2, 75% x 2 x 3 - Front Squat - 85%x1, 75% x 2 x 3 3 sets; no rest: 12 DBPush Press 10 Pull Ups--------------------------Friday March 22 2013Rest Day --------------------------Saturday March 23 2013 - Snatch - heavy single - Clean &Jerk - heavy single - Back Squat - 90%x1 - Pause Back Squat - 75% x 2 x 3 - Good Morning - 3 x 5 --------------------------Sunday March 24 2013RestDay --------------------------Monday March 25 2013 - Snatch - heavy single; (90%x1, 95%x1) x 3 - Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 - Snatch Pull - 105% x 2 x 4 - Front Squat - 70%x2, 80%x2, 85%x2, 90% x 2 x 3 Week 9 of 12--------------------------Tuesday March 26 2013 - Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3 - Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3 3 sets; no rest: 300m Row 12 DB Push Press--------------------------Wednesday March 27 2013 - Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2 x 2 - Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2+1 x 2 - Snatch Pull - 100% x 3 x 2, 105% x 2 x 2 - Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 3 x 3 --------------------------Thursday March 28 2013 - Power Snatch - heavy single; (90%x1, 95%x1, 100%x1) x 3 - Power Clean +Jerk - heavy single; (90%x1, 95%x1, 100%x1) x 3 - Clean Pull - 100% x 3 x 3, 105% x 3 x 2 3 sets; no rest: 15KBSwings 12 PullUps--------------------------Friday March 29 2013Rest Day --------------------------Saturday March 30 2013 - Snatch - 70%x2, 80%x2, 85% x 2 x 4 - Clean & Jerk - 70% x 2(1+1), 80% x 2(1+1), 85% x 2(1+1) x 3 - Clean Pull - 95% x 2 x 2, 105% x 2 x 3 - Front Squat - 70%x2, 80%x2, (85%x2, 90%x1, 95%x1) x 3 --------------------------Sunday March 31 2013Rest Day --------------------------Monday April 1 2013 - Snatch - heavy single; (90%x1, 95%x1) x 3 - Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 - Snatch Pull - 110% x 2 x 5 - Front Squat - heavy single; (90%x1, 95%x1) x 3 Week 10 of 12--------------------------Tuesday April 2 2013 - Technique Work of Choice - Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3 - Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3 3 sets; no rest: 15 KB Swing 12 2-arm KB Push Press --------------------------Wednesday April 3 2013 - Snatch - heavy single - Clean & Jerk - heavy single - Clean Pull - 105% x 2 x 5 - Back Squat - heavy single; (90%x1, 95%x1) x 3 --------------------------Thursday April 4 2013 - Power Snatch - heavy single; (90%x1, 95%x1) x 3 - Power Clean +Jerk - heavy single; (90%x1, 95%x1) x 3 - Snatch High-Pull - 100% x 2 x 4 3 sets; no rest: 12 Pull Ups 25 Double Unders--------------------------Friday April 5 2013Rest Day --------------------------Saturday April 6 2013 - Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2 - Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2 - Snatch Pull - 110% x 2 x 5 - Front Squat - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2 --------------------------Sunday April 7 2013Rest Day --------------------------Monday April 8 2013 - Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS) - Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS) - Snatch Pull - 100% x 2 x 5 - Front Squat - heavy single; 90% x 1 x 5(% of HS) Week 11 of 12--------------------------Tuesday April 9 2013 - Technique Work of Choice - Power Snatch - 60%x2, 65%x2, 70% x 1 x 8 - Power Clean + Power Jerk - 60% x (1+1), 65% x (1+1), 70% x (1+1) x 8 3 sets; no rest: 12 Pull Ups 15DB Press--------------------------Wednesday April 10 2013 - Snatch - heavy single; 90% x 2 x 3 (% of PR) - Clean & Jerk - heavy single; 90% x (1+1) x 3 (% of PR) - Clean Pull - 95% x 2 x 5 - Back Squat - heavy single; 90% x 2 x 3 (% of PR) --------------------------Thursday April 11 2013 - Power Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS) - Power Clean +Jerk - heavy single; (90%x1, 95%x1) x 3 (%of HS) - Clean Pull - 100% x 2 x 5 3 sets; no rest: 300m Row 16KBSwings--------------------------Friday April 12 2013Rest Day --------------------------Saturday April 13 2013 - Snatch - 70%x2, 75%x2, 80%x2, 85% x 2 x 3 - Clean & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2 - Snatch Pull - 110% x 2 x 5 - Front Squat - 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2 --------------------------Sunday April 14 2013RestDay

--------------------------Monday April 15 2013 - Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2 - Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2 - Clean Pull - 90%x2, 95% x 2 x 2 - Back Squat - 75%x3, 80%x2, 85% x 2 x 2 Week 12 of 12--------------------------Tuesday April 16 2013 - Power Snatch - 60%x2, 65%x2, 70%x2, 75% x 1 x 3 - Power Clean + Jerk - 60% x 2(1+1), 65% x 2(1+1), 70% x 2(1+1), 75% x (1+1) x 3 3 sets; no rest: 12 DBBent Row 12 DB Push Press--------------------------Wednesday April 17 2013 - Snatch - 75%x2, 80% x 1 x 3 - Power Clean + Jerk - 75% x (1+1) x 3 - Snatch Pull - 90% x 2 x 3 - Front Squat - 75% x 2, 80% x 1 x 2 --------------------------Thursday April 18 2013 - Power Snatch - 60% x 1 x 5 - Power Clean +Jerk - 60% x (1+1) x 5 3 sets; no rest: 10 Pull Ups 15 KBSwings--------------------------Friday April 19 2013RestDay --------------------------Saturday April 20 2013 - Snatch - heavy single - Clean &Jerk - heavy single --------------------------Sunday April 21 2013Rest Day