CATALYST ATHLETICS TRAINING CYCLE - www.catalystathletics. www.catalystathletics.com com Cycle: Strength Development Cycle 12 weeks This is a 12-week cycle based on the strength & power development cycle in < a href="/store/index.php?m href="/store/index.php?main_page=product_info&am ain_page=product_info&cPath=4&products_id p;cPath=4&products_id=155" =155" >Olympic Weightlifting by Greg Ever ett -------------------------Monday August 31 2009 -
Power snatch + 2 Jerk - 70% x 3 x Clean pull - 90% Back squat - 60% V-ups - 3 x 15
snatch - 65% x 2 sets; 70% x 3 sets 2; 75% x 3 x 3 x 7 x 4 x 8; 65% x 8; 70% x 6; 75% x 6 x 2
Week 1 -------------------------Tuesday September 1 2009 - Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets - Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2 - Push press - 75% x 5 x 5 3 rounds: 100 m sprint 10 broad jumps 10 kipping pull-ups -------------------------Wednesday September 2 2009 -
Muscle snatch - 60% x 5; 65% x 4; 70% x 3 x 2 3-position clean (floor, knee, mid-thigh) - 65% x 2 sets; 70% x 3 sets Clean deadlift - 100% (of clean) x 7 x 4 Front squat - 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5 Weighted sit-ups - 3 x 10
-------------------------Thursday September 3 2009 Rest -------------------------Friday September 4 2009 - 3-position Snatch - 65% x 2 sets; 70% x 3 sets - Snatch pull - 90% (of snatch) x 7 x 4 - Snatch push press - 70% x 5 x 3; 75% x 5 x 2
3 rounds for time: 10 burpees 20 KB swings - 25% BW -------------------------Saturday September 5 2009 -
Snatch - 70% Clean & jerk Snatch shrug Back squat Ab wheel - 3
x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 - 105% (of snatch) x 8 x 5 60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2 x 15
-------------------------Sunday September 6 2009 Rest -------------------------Monday September 7 2009 -
Power snatch Jerk - 75% x Clean pull Back squat Ab wheel - 3
+ 2 snatch - 70% x 2 sets; 75% x 3 sets 3 x 5 93% (of clean) x 5 x 5 65% x 6; 70% x 6; 75% x 6; 80% x 5 x 2 x 15
Week 2 -------------------------Tuesday September 8 2009 - Power clean + 2 clean - 70% x 2 sets; 75% x 2 sets - Snatch balance - 65% x 3 x 2; 70% x 3; 75% x 3 x 2 - Push Press - 78% x 5 x 5 3 rounds for time: 500 m row 3 rope climbs -------------------------Wednesday September 9 2009 - 3-position clean (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 2 sets - Snatch deadlift - 100% (of snatch) x 7 x 2, 100% x 5 x 3 - Front squat - 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2 20-15-10 reps for time: Box jump - mid-thigh DB muscle snatch - (25% of best bar MS each) --------------------------
Thursday September 10 2009 Rest -------------------------Friday September 11 2009 -
3-position snatch (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 3 sets Snatch pull - 93% (of snatch) x 5 x 5 Snatch push press - 75% x 5 x 5 Back squat - 65% x 5; 70% x 5; 75% x 4; 80% x 3 x 2 Weighted sit-up - 3 x 10
-------------------------Saturday September 12 2009 -
Snatch - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1 Clean & jerk - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1 RDL - 55% (of back squat) x 8 x 4 Hanging leg raise - 3 x 15
3 rounds for time: 15 kipping pull-ups 10 burpees -------------------------Sunday September 13 2009 Rest -------------------------Monday September 14 2009 -
Power snatch Jerk - 78% x Clean pull Back squat Ab wheel - 3
+ snatch - 75% x 4 sets 3 x 5 96% x 5 x 5 75% x 5, 80% x 5 x 3, 83% x 3, 80% x 4 x 15
Week 3
-------------------------Tuesday September 15 2009 - Power clean + clean - 75% x 4 sets - Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3 - Push Press - 80% x 5 x 5 3 rounds for time: 15 kipping pull-up 10 box jump - mid-thigh+
-------------------------Wednesday September 16 2009 - 2-position clean (floor, mid-thigh) - 75% x 2 sets, 80% x 2 sets - Clean deadlift - 105% (of clean) x 5 x 5 - Front squat - 75% x 5, 80% x 4 x 2, 85% x 3 x 2 3 rounds for time: 10 1-arm DB overhead walking lunge (5/side) 10 hanging leg raise 10 GHR -------------------------Thursday September 17 2009 Rest -------------------------Friday September 18 2009 -
2-position snatch - 75% x 2 sets, 80% x 2 sets Snatch pull - 96% x 5 x 5 Snatch push press - 78% x 5 x 5 Back squat - 75% x 5 x 2, 80% x 5 x 4
-------------------------Saturday September 19 2009 - Snatch - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1 - Clean & jerk - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1 - RDL - 58% (of back squat) x 8 x 4 5 rounds for time: 8 kipping pull-ups 8 GHB sit-ups -------------------------Sunday September 20 2009 Rest -------------------------Monday September 21 2009 -
Power snatch + snatch - 77% x 2 x 4 Jerk - 80% x 2 x 5 Clean pull- 98% x 4 x 5 Back squat - 80% x 5 x 2, 85% x 4 x 3 Weighted sit-ups - 3 x 10
Week 4 -------------------------Tuesday September 22 2009
- Power clean + clean - 75% x 4 sets - Snatch balance - 70% x 3, 75% x 3 x 2, 80% x 3 x 2 - Push press - 82% x 4 x 5 3 rounds for time: 10 Turkish get-ups (5/side) 15 kipping pull-ups -------------------------Wednesday September 23 2009 -
Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3 2-position clean (floor, mid-thigh) - 77% x 2 x 2, 81% x 2 x 2 Snatch deadlift - 105% (of snatch) x 5 x 5 Front squat - 80% x 4 x 3, 85% x 4 x 2
For time: 500 m row 20 hanging leg raise 400 m row 15 hanging leg raise 300 m row 10 hanging leg raise -------------------------Thursday September 24 2009 Rest -------------------------Friday September 25 2009 -
2-position snatch - 77% x 2 sets, 81% x 2 sets Snatch pull - 96% (of snatch) x 5 x 5 Snatch push press - 81% x 5 x 5 Back squat - 85% x 4 x 3, 85% x 3 x 2 Weighted sit-ups - 3 x 10
-------------------------Saturday September 26 2009 - Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1 - Clean & jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1 - RDL - 60% (of back squat) squat) x 7 x 4 3 rounds for time: 20 kipping pull-ups 8 box jumps -------------------------Sunday September 27 2009
Rest -------------------------Monday September 28 2009 -
Power snatch Jerk - 73% x Clean pull Back squat Planks - 3 x
- 70% x 3 x 5 3 x 4 88% x 3 x 3 70% x 3 x 2, 75% x 2 x 3 max front/side
Week 5 -------------------------Tuesday September 29 2009 - Power clean - 70% x 3 x 5 - Snatch balance - 65% x 3 x 5 - Push press - 72% x 3 x 5 3 rounds for time: 100 m sprint 30 sledgehammer swings (15/side) -------------------------Wednesday September 30 2009 - 2-position clean (floor, knee) - 70% x 2 x 5 - Snatch deadlift - 95% (of snatch) x 3 x 4 - Front squat - 70% x 3 x 3, 75% x 3 x 2 3 rounds for time: 20 m sled pull 20 m sled pull backpedal 15 kipping pull-ups -------------------------Thursday October 1 2009 Rest -------------------------Friday October 2 2009 -
2-position snatch (floor, knee) - 70% x 2 x 5 Snatch pull - 86% (of snatch) x 3 x 5 Snatch push press - 71% x 4 x 5 Back squat - 75% x 3 x 5 Ab wheel - 3 x 15
-------------------------Saturday October 3 2009
- Snatch - 70% x 2, 75% x 2, 77% x 1 x 2 - Clean & jerk - 70% x 2, 75% x 2, 77% x 1 x 2 3 rounds for time: 10 tire flips + jump in/out 40 m farmer's walk 3 sets of: A. 10 back extensions B. 20 sit-ups -------------------------Sunday October 4 2009 Rest -------------------------Monday October 5 2009 -
Hang snatch (above knee) - 70% x 3 x 4 Jerk - 78% x 3 x 3, 81% x 3 x 2 Clean pull - 100% (of clean) x 3 x 5 Back squat - 86% x 4 x 5 Weighted sit-up - 3 x 10
Week 6 -------------------------Tuesday October 6 2009 - Hang clean (above knee) - 70% x 3 x 4 - Snatch balance - 75% x 3 x 2, 80% x 3 x 3 - Push press - 85% x 4 x 5 4 rounds for time: 10 (1 push-up + 2 kick-ups) 1 rope climb -------------------------Wednesday October 7 2009 - Clean & jerk - 70% x 3 x 2, 75% x 2 x 3 - Clean deadlift - 108% (of clean) x 4 x 5 - Front squat - 85% x 4 x 5 3 rounds for time: 10 Sandbag halfmoons - 25% BW 10 box jumps -------------------------Thursday October 8 2009 Rest --------------------------
Friday October 9 2009 -
Snatch - 70% x 3 x 2, 75% x 2 x 3 Snatch pull - 100% (of snatch) x 3 x 5 Snatch push press - 83% x 3 x 5 Back squat - 85% x 4 x 5 Hanging leg raise - 3 x 15 Planks - front/side - 2 x max
-------------------------Saturday October 10 2009 - Snatch - 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1 - Clean & jerk - 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1 - Good morning - 30% (of back squat) x 10 x 3 For time: 30 walking lunges (15/side) 30 kipping pull-ups 20 DB walking lunges (DBs at sides) 20 kipping pull-ups 10 1-arm DB overhead walking lunges 10 kipping pull-ups -------------------------Sunday October 11 2009 Rest -------------------------Monday October 12 2009 -
Hang snatch (above knee) - 73% x 3 x 2, 73% x 2 x 2 Jerk - 82% x 2 x 4 Clean pull off 3" riser - 80% (of clean) x 5 x 5 Back squat - 88% x 3 x 5 SIt-ups - 3 x 25 Ab wheel - 3 x 15
Week 7 -------------------------Tuesday October 13 2009 - Hang clean (above knee) - 73% x 3 x 2, 73% x 2 x 2 - Snatch balance - 78% x 3 x 3, 82% x 2 x 2 - Push press - 87% x 4 x 2, 87% x 3 x 3 3 rounds for time: 300 m row 16 1-arm DB power snatch (8/side) 2 min rest -------------------------Wednesday October 14 2009
- Clean & jerk - 75% x 2 x 2, 80% x 1 x 3 - Snatch deadlift - 110% (of snatch) x 4 x 5 - Front squat - 87% x 3 x 5 For time: bear crawl - 30 m / alt with: DB power clean + push press x 20-15-10 reps (find weight that allows unbroken 20 reps) -------------------------Thursday October 15 2009 Rest -------------------------Friday October 16 2009 - Snatch - 75% x 2 x 2, 80% x 1 x 3 - Snatch pull off riser - 90% (of snatch) x 5 x 5 - Snatch push press - 85% x 4 x 5 3 rounds for time: 15 kipping pull-ups 10 box jumps -------------------------Saturday October 17 2009 -
Snatch - heavy single Clean & jerk - heavy single Back squat - 85% x 4 x 5 Reverse hyperextensions - 3 x 20 Ab work of choice
-------------------------Sunday October 18 2009 Rest -------------------------Monday October 19 2009 -
Hang snatch - 75% x 2 x 4 Jerk 84% x 2 x 4 Clean pull off riser - 85% x 4 x 5 Back squat - 87% x 3 x 3, 90% x 2 x 2 Weighted back extensions - 3 x 10 Hanging leg raise - 3 x 15
Week 8 --------------------------
Tuesday October 20 2009 - Hang clean - 75% x 2 x 4 - Snatch balance - 80% x 3 x 2, 84% x 2 x 2 - Push press - 89% x 3 x 4 Rounds in 5 min: 2 KB clean + 2 push press + 2 lunge (alternate sides after each complex) -------------------------Wednesday October 21 2009 - Clean & jerk - 75% x 2, 80% x 1 x 4 - Clean deadlift - 113% (of clean) x 4 x 5 - Front squat - 89% x 2 x 5 4 rounds for time: 10 m sprint x 4 (back and forth, touch floor at each end) 15 kipping pull-ups -------------------------Thursday October 22 2009 Rest -------------------------Friday October 23 2009 -
Snatch - 75% x 2, 80% x 1 x 4 Snatch pull off riser - 85% x 4 x 5 Snatch push press - 87% x 4 x 2, 87% x 3 x 2 Back squat - 87% x 3 x 5 Weighted sit-up - 3 x 10
-------------------------Saturday October 24 2009 - Snatch - heavy single; 80% (of single) x 1 x 4 - Clean & jerk - heavy single; 80% (of single) x 1 x 4 - Good morning - 30% (of back squat) x 8 x 3 3 rounds for time: Farmer's walk - 50 m 12 burpees -------------------------Sunday October 25 2009 Rest -------------------------Monday October 26 2009 - Hang snatch - 65% x 2 x 4 - Jerk - 75% x 2 x 4
- Clean pull of 3" riser - 75% x 3 x 3 - Back squat - 80% x 2 x 5 3 sets: A. Good morning (straight knee) - 25% (of back squat) x 8 B. Hanging leg raise x 15 Week 9 - Back-off -------------------------Tuesday October 27 2009 - Hang clean - 65% x 2 x 4 - Snatch balance - 70% x 3 x 4 4 rounds for time: Kipping pull-ups - max consecutive reps (min. 10) 5 Push press - 75% 3 sets: A. Weighted sit-up x 10 B. Reverse hyper - 3 x 20 -------------------------Wednesday October 28 2009 - Muscle snatch - 65% x 3 x 3 - Clean & jerk - 65% x 2 x 2, 70% x 1 x 3 - Front squat - 80% x 2 x 3 3 rounds for time: 20 sandbag halfmoons (10/side) - 15-20% BW 8 box jumps 3 sets: A. Glute-ham raise x 10 B. Ab wheel x 15 -------------------------Thursday October 29 2009 Rest -------------------------Friday October 30 2009 -
Snatch - 65% x 2 x 2, 70% x 1 x 3 Snatch pull off 3" riser - 75% x 3 x 3 Snatch push press - 77% x 4 x 4 Ab exercise of choice - 3-4 sets
3 rounds for time: 10 m shuttle run x 6 2 rope climb 15 KB swing
-------------------------Saturday October 31 2009 - Snatch - heavy single - Clean & jerk - heavy single - Back squat - 77% x 2 x 4 3 sets: A. Standing plate twist x 30 B. Sit-ups x 25 C. Reverse hyper x 20 -------------------------Sunday November 1 2009 Rest -------------------------Monday November 2 2009 -
Snatch - 75% x 2 x 4 Jerk - 84% x 3 x 2, 84% x 2 x 2 Clean pull off riser - 90% (of clean) x 3 x 3 Back squat - 90% x 2 x 4
3 sets: A. GHR x 10 B. GHB sit-up x 15 Week 10 -------------------------Tuesday November 3 2009 - Clean - 75% x 2 x 4 - Snatch balance - 83% x 3 x 4 - Push press - 90% x 3 x 3 3 rounds for time: 50 m prowler push (uprights) (sub 100 m sprint) 15 kipping pull-ups 90 sec rest -------------------------Wednesday November 4 2009 - Clean & jerk - 80% x 1 x 4 - Clean deadlift - 115% (of clean) x 3 x 3 - Front squat - 90% x 2 x 4 5 rounds for time: 4 box jumps 10 2-arm DB hang muscle snatch
-------------------------Thursday November 5 2009 Rest -------------------------Friday November 6 2009 -
Snatch - 80% x 1 x 4 Snatch pull off 3" riser - 90% (of snatch) x 3 x 3 Snatch push press - 89% x 3 x 3 Back squat - 87% x 2 x 4
3 sets: A. Reverse hyper x 20 B. Weighted sit-up x 10 -------------------------Saturday November 7 2009 - Snatch - heavy single - Clean & jerk - heavy single 3 rounds for time: 400 m row 15 sandbag push press - 30% BW 3 sets: A. Weighted back extensions x 10; drop weight, GHR x 6 B. Hanging leg raise x 15 -------------------------Sunday November 8 2009 Rest -------------------------Monday November 9 2009 -
Snatch - 70% x 2 x 4 Clean & jerk - 70% x 2 x 4 Back squat - 80% x 2 x 4 GHR - 3 x 10 GHB sit-ups - 3 x 15
Week 11 -------------------------Tuesday November 10 2009 - Snatch - 65% x 2 x 4 - Clean & jerk - 65% x 2 x 4 - Snatch balance - 75% x 3 x 4 3 rounds for time: 15 KB swings 5 broad jumps
-------------------------Wednesday November 11 2009 - Snatch - 70% x 2 x 3 - Clean & jerk - 70% x 2 x 3 - Front squat - 80% x 2 x 4 20-15-10 reps for time: Kipping pull-ups DB push press -------------------------Thursday November 12 2009 Rest -------------------------Friday November 13 2009 - Snatch - 70% x 1 x 6 - Clean & jerk - 70% x 1 x 6 - Back squat - 77% x 2 x 4 3 sets: A. KB sidebends x 10/side B. Hanging leg raise x 15 -------------------------Saturday November 14 2009 - Snatch - heavy single - Clean & jerk - heavy single 5 rounds for time: 5 1-arm DB power snatch 1 rope climb Ab work of choice -------------------------Sunday November 15 2009 Rest -------------------------Monday November 16 2009 - Snatch - 75% x 1 x 5 - Clean & jerk - 75% x 1 x 5 - Back squat - 90% x 1, 93% x 1, 95% x 1 3 sets: A. 10/leg DB lunge B, 15 HLR
Week 12 -------------------------Tuesday November 17 2009 - Snatch - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 - Clean & jerk - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 4 rounds for time: 10 m low side shuffle x 4 10/side KB cross-chops -------------------------Wednesday November 18 2009 - Snatch - 70% x 1 x 5 - Clean & jerk - 70% x 1 x 5 - Front squat - 90% x 1 3 intervals: 300 m row rest / 200 m row sprint -------------------------Thursday November 19 2009 - Snatch - 60% x 1 x 5 - Clean & jerk - 60% x 1 x 5
-------------------------Friday November 20 2009 Rest -------------------------Saturday November 21 2009 -
Snatch - max Clean & jerk - max Back squat - max Ab work of choice
-------------------------Sunday November 22 2009 Rest