CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.

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Cycle: Russian Squat Cycle
6 weeks
This is a training cycle based on the Russian squat cycle
-------------------------Monday May 24 2010
- Snatch from blocks (mid-thigh) - 60% x 2 x 5
- Power jerk - 60% x 2 x 5
- Clean from blocks (mid-thigh) - 60% x 2 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)
Week 1
-------------------------Tuesday May 25 2010
- Snatch pull off blocks (mid-thigh) - 100% x 5 x 5
- Back squat - 80% x 2 x 6
3 sets; no rest:
10 DB push press
10 DB hang high pull
-------------------------Wednesday May 26 2010
- Snatch - 60% x 2 x 5
- Clean & jerk - 60% x 2 x 5
- Hanging leg raise - 3 x 10
4 sets; no rest:
A1. Dips x 10
A2, Ring row x 10
-------------------------Thursday May 27 2010
- Back squat - 80% x 3 x 6
- Bulgarian split squat - 3 x 5 (light!)
- RDL - 4 x 5
3 sets; no rest:
A1. GHR x 10
A2. Standing plate twist x 20
-------------------------Friday May 28 2010

Rest
-------------------------Saturday May 29 2010
- Snatch no-touch deadlift on riser - 50% x 3 x 3
- Clean high pull - 70% x 5 x 5
- Back squat - 80% x 2 x 6
3 sets:
A1. Planks (front/side) x max hold
A2. Reverse hyper x 15
-------------------------Sunday May 30 2010
Rest
-------------------------Monday May 31 2010
- Power snatch - 75% x 1 x 5
- Power clean & jerk - 75% x 1 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)
Week 2
-------------------------Tuesday June 1 2010
- Clean pull off blocks (mid-thigh) - 100% (of clean) x 5 x 5
- Back squat - 80% x 4 x 6
- Bulgarian split squat (DBs) - 3 x 8
3 sets; no rest:
15 KB swings
10 pull-ups
-------------------------Wednesday June 2 2010
- Snatch - 65% x 2 x 4
- CJ - 65% x 2 x 4 (double only your weaker lift)
3 sets; no rest:
8 push press - 50%
15 Hanging leg raise
-------------------------Thursday June 3 2010
- Snatch high-pull - 70% (of snatch) x 5 x 5

- Clean no-touch deadlift on riser - 70% (of clean) x 3 x 3

- Back squat - 80% x 2 x 6
3 sets:
A1. Good morning x 5
A2. Planks - front/side, max hold (add weight if more than 1 min)
-------------------------Friday June 4 2010
Rest
-------------------------Saturday June 5 2010
- Snatch - (60% x 1, 65% x 1, 70% x 1) x 2
- Back squat - 80% x 5 x 6
- Bulgarian split squat - 3 x 8
3 sets:
A1. RDL x 5
A2. KB cross-chop x 10/side
-------------------------Sunday June 6 2010
Rest
-------------------------Monday June 7 2010
- Snatch - (70% x 1, 75% x 1, 80% x 1) x 2
- Clean & jerk - (70% x 1, 75% x 1, 80% x 1) x 2
3 sets; no rest:
10 DB push press
3 rope climbs
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Week 3
-------------------------Tuesday June 8 2010
- Snatch pull off blocks - 110% (of snatch) x 3 x 5
- Jerk rack support - 3 x 5 sec hold @ max weight
- Back squat - 80% x 2 x 6
3 sets:
A1. Back extension x 10
A2. Planks front/side - max hold; add weight if more than 1 min
-------------------------Wednesday June 9 2010
- Snatch - 70% x 1 x 5
- CJ - 70% x 1 x 5

3 sets; no rest:
A1. 1-arm DB row x 10
A2. Ring push-up x 10
A3. Hanging leg raise x 10
-------------------------Thursday June 10 2010
-

Back squat - 80% x 6 x 6

Bulgarian split squat (DBs) - 3 x 6
Good morning - 4 x 5
Sit-up variety of choice - 75 total

-------------------------Friday June 11 2010

Rest
-------------------------Saturday June 12 2010
- Snatch no-touch deadlift on riser - 80% (of snatch) x 3 x 3
- Back squat - 80% x 2 x 6
3 sets; no rest:
1-arm KB swing x 10/arm
1-arm KB clean + push press x 10/arm
1-arm KB snatch x 10/arm
-------------------------Sunday June 13 2010
Rest
-------------------------Monday June 14 2010
- Snatch from blocks (mid-thigh) - 65% x 2 x 5
- Power jerk - 65% x 2 x 5
- Clean from blocks (mid-thigh) - 65% x 2 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)
Week 4
-------------------------Tuesday June 15 2010
-

Clean pull off blocks (mid-thigh) - 110% (of clean) x 3 x 3

Back squat - 85% x 5 x 5
Bulgarian split squat (DBs) - 3 x 5
RDL - 4 x 5

-------------------------Wednesday June 16 2010

- Snatch - 60% x 1 x 5 OTM
- CJ - 60% x 1 x 5 OTM
4 sets; no rest:
10 KB clean & push press
2 rope climbs
-------------------------Thursday June 17 2010
-

Snatch high-pull - 75% x 3 x 3

Clean no-touch deadlift on riser - 80% x 3 x 3
Back squat - 80% x 2 x 6
Planks - front/side - max hold (add weight if more than 1 min)

-------------------------Friday June 18 2010

Rest
-------------------------Saturday June 19 2010
- Back squat - 90% x 4 x 4
- Bulgarian split squat (DBs) - 3 x 5
- Good morning - 4 x 5
3 sets; no rest:
15 sandbag push press
30 standing plate twist
-------------------------Sunday June 20 2010
Rest
-------------------------Monday June 21 2010
- Power snatch - 80% x 1 x 6
- Power clean & jerk - 80% x 1 x 6
4 sets; no rest:
10 1-arm KB swings/side
15 HLR
Week 5
--------------------------

Tuesday June 22 2010

-

Snatch pull off blocks - 115% (of snatch) x 3 x 3

Snatch push press - work up to a 3 RM
Back squat - 80% x 2 x 6
Planks - front/side max hold x 2 sets

-------------------------Wednesday June 23 2010

- Snatch - 70% x 1 x 5
- CJ - 60% x 1 x 3
3 sets; no rest:
10 1-arm DB bench press
10 bent row
-------------------------Thursday June 24 2010
-

Back squat - 95% x 3 x 3

Bulgarian split squat - 3 x 4
RDL - 3 x 5
Ab work of choice

-------------------------Friday June 25 2010

Rest
-------------------------Saturday June 26 2010
- Clean pull off blocks - 115% (of clean) x 3 x 3
- Power jerk + split jerk - 70% x 5 sets
- Back squat - 80% x 2 x 6
3 sets:
A1. GHR x 10
A2. KB sidebend x 10/side
-------------------------Sunday June 27 2010
Rest
-------------------------Monday June 28 2010
-

Hang muscle snatch - 55% x 5 x 3

Back squat - 100% x 2 x 2
Back extension - 3 x 10 (no weight)
Planks - front/side (no weight) x ~75% of max hold

Week 6
-------------------------Tuesday June 29 2010
- Snatch - 50% x 1 x 5
- Clean & jerk - 50% x 1 x 5
- HLR - 3 x 10

-------------------------Wednesday June 30 2010

- CJ - 50% x 1 x 5
- Back squat - 80% x 2 x 6
- Light ab work of choice - no more than 75 total reps

-------------------------Thursday July 1 2010

- 1-arm KB press - 3 x 15
- 1-arm DB row - 3 x 15
- Sit-up variety of choice - 60 total reps max

-------------------------Friday July 2 2010

Rest
-------------------------Saturday July 3 2010
- Back squat - Max
- Snatch - lift according to how you feel
- Clean & jerk - lift according to how you feel
Snatch/CJ: Take singles or doubles at whatever weight feels good today, even if
it's 40-50%. Spend 15-30 minutes with each movement and don't worry about pushin
g the weight.
-------------------------Sunday July 4 2010
Rest