Download - Catalyst Athletics 12 Week Olympic Lifting Cycle

CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com

Cycle: 12-Week Traditional Cycle

12 weeks

This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly

high volume and high rep lifts and squats and a final 4-week competition

mesocycle.

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Monday September 3 2012

- Snatch - 60%x3, 65%x3, 70%x3x4

- Snatch Pull - 90% (of sn) x 3 x 4

- Back Squat - 70% x 6 x 5

- SLDL - 3x5

If you feel good, take the weights up after at least 1 set at the prescribed

heaviest weight.

Week 1 of 12

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

Tuesday September 4 2012

- Power Clean - 70% x 3 x 5

- Power Jerk (% of split jerk) - 60% x 3 x 5

- Push Press - 70% x 5 x 5

4 sets; no rest:

2 min jump rope

10 pull-ups

10 push-ups

If you feel good, take the weights up

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

Wednesday September 5 2012

- Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4

- Clean Pull - 90% x 3 x 4

- Front Squat - 70% x 4 x 5


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

Thursday September 6 2012

- Hang Muscle Snatch - 5x3

- Power Snatch - 70% x 3 x 5

- Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5

5 sets; no rest (w 2 DBs):

5 DBhang power snatch

5 DB hang power clean

5 DB push press


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

Friday September 7 2012

Rest Day

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Saturday September 8 2012

- Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4

- Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4


- Good Morning - 3x5

- Press - 3 x 8

If you feel good, go up on the last 80% sets of snatch and CJ and on squats.

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

Sunday September 9 2012

Rest Day

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- Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3



- SLDL - 3x5

If you went heavier last week than the prescribed weights, aim to add weight to

at least one set today, and to as many as you can. This goes for the entire

week.

Week 2 of 12

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



- Power Jerk (% of split jerk) - 65% x 3 x 5


4 sets; no rest; alternate arms after each set:

5 KB swing high-pull

5 KB snatch

5 KB overhead squat

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


- Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3

- Clean Pull - 95% (of clean) x 3 x 4


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


- Hang Muscle Snatch - 5x3


- Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5

3 sets; no rest:

600 m row

25 push ball (6-8# ball)

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Rest Day

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- Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2

- Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85%

x 1+1 x 2



- Press - 3 x 8

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


Rest Day

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


- Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM


- Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM

- SLDL - 3x5

Take as many additional sets as you need to find your RMs. Week 3 of 12

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


- Hang Muscle Snatch - 5 x 3

- Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM

- Snatch Push Press +Overhead Squat - 70% (of snatch) x 5+1, 75% x

5+1, 78% x 5+1, max 5+1

3 sets; no rest:

1 min jump rope

10 pull-ups

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


- Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max

3+1


- Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM

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


- Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM

- Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM

- Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM

3 sets; no rest:

300 m row @ 75% effort

10 push-ups

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


Rest Day

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- Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single

- Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85%

x 1+1 , 90% x 1+1, heavy 1+1

- Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM


- Press - 8RM

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


Rest Day

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


- Snatch - 60%x2, 65%x2x2, 70%x2x3

- Snatch Pull - 90%x2x2, 95%x2x2


This is a recovery week, so it should feel fairly easy, Next week will start

loading again.

Week 4 of 12

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



- Power Jerk - 60% (of split jerk) x 2 x 5


At ~75% effort:

1000 m row

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


- Clean & Jerk - 60% x2+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


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



- Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4

- Press - 3 x 5 (use last week's weight)

3 ladders of 3-5-7 reps each:

KB swing

1-arm KBclean +push press

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


Rest Day

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


- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3

- Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3


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


Rest Day

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

Monday October 1 2012

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



- SLDL - 3x5

Week 5 of 12

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

Tuesday October 2 2012

- Power Clean - 70%x3, 75%x3, 80% x 2 x 4

- Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4

- Push Press - 70% x 5, 75% x 5, 80% x 3 x 3

2-4-6-8-10-8-6-4-2 reps of:

Pull-ups

Dips

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

Wednesday October 3 2012

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


- Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3

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

Thursday October 4 2012

- Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4

- Snatch HIgh-Pull - 75% (of snatch) x 3 x 5

- Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1, 80% x 3+1 x 3

3 sets; 1 min rest:

500 m row sprint

15 Kb swings

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

Friday October 5 2012

Rest Day

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

Saturday October 6 2012

- Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single

- Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1,

heavy single

- Back Squat 75% x3, 80%x3x4


- Press - 3x6

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

Sunday October 7 2012

Rest Day

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


- Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3

- Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2

- Back Squat - 70%x4, 75%x4, 80%x4x3

- SLDL - 3x5

Just like last week, increase the weights on the heaviest sets of each exercise

if you're feeling good.

Week 6 of 12

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


- Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2

- Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2

- Push Press - 70%x5, 75%x5, 80%x3x3

7 sets; no rest:

5 DB power clean

5 DB push press

5 DB bent row

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


- Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3

- Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2

- Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2

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


- Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2

- Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3

- Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1,

85%x3+1x2

20-15-10-5 reps, no rest:

Chin-ups

Push-ups

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


Rest Day

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




heavy single

- Back Squat 75% x3, 80%x3x2, 85%x3x2


- Press - 3x6

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


Rest Day

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


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

- Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2

- Back Squat - 70%x4, 75%x4, 80%x4, 4RM

- SLDL - 3x5

Week 7 of 12

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


- Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM

- Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM

- Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM

5 sets; no rest:

8 KB swings

4 KB clean +push press/arm

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


- Clean & Jerk - 60%x3+1, 65%x3+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%x3, 75%x3, 80%x3, 85%x3, 3RM

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


- Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM

- Snatch High-Pull - 75% (of sn) x3, 80%x3x3

- Snatch Push Press +Overhead Squat - 70% (of sn) x 5+1, 75%x3+1,

80%x3+1, 85%x3+1, 3+1RM

3 sets; no rest:

500 m row

15 chin-ups

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


Rest Day

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




heavy single

- Back Squat 75% x3, 80%x3x2, 85%x3, 3RM


- Press - 1RM

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


Rest Day

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


- Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3

- Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2

- Back Squat - 70%x3, 75%x3, 80%x2x3

Week 8 of 12

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


- Power Clean - 70%x2, 75%x2, 80%x1x3

- Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3

- Push Press - 70%x3, 75%x3x2

Alternating 30 seconds of high effort and 30 seconds of low effort, row 1500 m

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


- Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets

- Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2

- Front Squat - 70%x3, 75%x2x3

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


- Power Snatch - 70%x2, 75%x2, 80%x1x3

- Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2

- Jerk Bnk - 60%x2, 65%x2, 70%x2x3

3 sets; no rest:

10 KB swings

10 KB clean/arm

10 KB push press/arm

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


Rest Day

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


Snatch - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4

Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4 sets

Back Squat - 70%x2, 75%x2, 80% x 2 x 2

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


Rest Day

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


- Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3

- Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets

- Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2


This next 4-week block is based on programming by Bob Takano. Check out

his book here. Week 9 of 12

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


- Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3

- Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70%

x 2+1 x 3 sets


5 sets; 30 sec rest between sets:

10 push-ups (on DBs)

10 renegade rows/arm

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


- Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2

- Press - 4 x 4 - challenging weight but smooth reps; no grinds

4 sets; no rest:

15 KB swings

10 pull-ups

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

Thursday November 1 2012

- Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3

- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2

- Snatch Pull - 105%x3x5

- Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4

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

Friday November 2 2012

Rest Day

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Saturday November 3 2012

- Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2

sets

- Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets


- Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2

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

Sunday November 4 2012

Rest Day

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

Monday November 5 2012

- Snatch - heavy single, (90%x1, 95%x1, HS) x 3

- Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3

- Clean Pull - 105% (of cln) x 2 x 5

- Front Squat - heavy single, (90%x1, 95%x1, HS) x 3

On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to

90% of that HS for a single, then 95% for a single, then try to repeat that

heavy single.

Week 10 of 12

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

Tuesday November 6 2012

- Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3

- Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3

- Snatch Balance - 70% (of sn) x 3 x 4

4 sets; 30 sec rest after each set:

5 box jumps

10 1-arm KB swings/arm

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

Wednesday November 7 2012

- Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2

- Good morning - 4x5

15-12-9-5 reps of:

Chin-ups

DB push press

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


- Snatch - heavy single; 85%x2x4

- Clean & Jerk - heavy single; 85%x2+1x4


- Back Squat - heavy single, (90%x1, 95%x1, HS) x 3

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


Rest Day

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


- Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3

- Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1,

80%x1+1)x3

- Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3

- Clean Pull - 90% (of cln) x3, 100%x3x4

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


Rest Day

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


- Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3

- Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS

x1+1, 90%x1+1 x3

- Clean Pull - 95% (of cln) x 2 x 5

- Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1,

90%x2x3

Week 11 of 12

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


- Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1

- Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95% of HS x1+1,

100% of HS x 1+1


3 sets; no rest:

5 DBoverhead lunge/leg

10 hanging leg raises

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


- Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2

- Snatch Balance - 75% (of sn) x 2 x 4


5 sets; no rest:

8 DB row/arm

8 alternating DB press/arm

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


- Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1

- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1

- Clean Pull - 100% (of cln) x 2, 105% x 2 x 4

- Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1)

x 3

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


Rest Day

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


- Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2

- Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1



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


Rest Day

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


- Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3

- Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1,

95%x1+1, 85%x1+1x3


- Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3

Week 12 of 12

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Rest Day

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- Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3

- Clean &Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3

- Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3

- Snatch High-Pull - 85% (of sn) x 3 x 4

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


Rest Day

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- Power Clean & Jerk - 60% x 2(1+1) x 5

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


- Snatch - max

- Clean & Jerk - max

- Front or back squat - max

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


Rest Day

Download - Catalyst Athletics 12 Week Olympic Lifting Cycle

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