7 Week Squat Emphasis (by Catalyst)

Lifts:
Back Squat
Front Squat
Overhead Squat

To edit this sheet go to 'File'

Then enter your nu

If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at tha
100
100
100

Snatch
Clean
Jerk

Weight
75
90
100
70

Reps X Sets
3 x 10
5x3
5x3
5x5

100
100
100

Muscle Snatch
Power Snatch
Power Clean

Week 1
Day 1
Back Squat
Snatch Pull
Snatch Deadlift
Push Press

Day 2
Weight
Muscle Snatch
70
Power Snatch
70
Snatch Balance
65
3 sets; no rest: 20 KB Swings, 15 Push Ups

Notes:

Notes:

Week 2
Day 1
Back Squat
Snatch Pull
Snatch Deadlift
Push Press

78
93
103
73
Notes:

3 x 10
5x3
5x3
5x5

81
106
103
75

3 x 10
4x3
5x3
5x5

Day 2
Muscle Snatch - HS
Power Snatch
75
OHS
65
3 sets; no rest: 20 Sit Up, 15 Back Extension
Notes:

Week 3
Day 1
Back Squat
Snatch Pull
Snatch Deadlift
Push Press

Notes:

Day 2
Muscle Snatch
73
Power Snatch
75
Snatch Balance - HS
Snatch Balance
0
3 sets; no rest: 20 V-Ups, 15 KB Swings
Notes:

Week 4
Day 1
Back Squat
Snatch Pull

84
98

2 x 10
3x3

Day 2
Muscle Snatch
Power Snatch

75

Snatch Deadlift
Push Press

108
78

3x3
5x5

Notes:

Power Snatch
78
OHS - HS
OHS
0
3 sets; no rest: 15 Back Extensions, 15 Reverse Crunches
Notes:

Week 5
Day 1
Back Squat
Snatch Pull
Snatch Deadlift
Push Press

Notes:

Day 2
Muscle Snatch
75
Power Snatch
75
Power Snatch
80
Snatch Balance
80
Snatch Balance
85
Snatch Balance
90
3 sets; no rest: 10 Back Extensions, 15 Russian Twists
Notes:

88
100
110
83

Day 2
Muscle Snatch
80
Power Snatch
75
Snatch Balance
80
3 sets; no rest: 10 KB Swings, 15 Reverse Crunches

86
100
110
80

2x8
3x3
3x3
5x4

Week 6
Day 1
Back Squat
Snatch Pull
Snatch Deadlift
Push Press

2x6
2x3
2x2
4x4

Notes:

Notes:

Week 7
Day 1
Snatch
Snatch
Snatch
Snatch
Clean & Jerk
Clean & Jerk
Clean & Jerk
Clean & Jerk
Clean Pull
Back Squat
Back Squat

70
75
80
85
70
75
80
85
95
75
80

1x2
1x2
1x1
1x3
1x1
1x1
1x1
1x1
2x3
1x3
1x2

Day 2
Snatch
70
Power Clean & Jerk
70
3 sets; no rest: 10 Back Extensions, 10 Sit Ups

Back Squat

85
Notes:

2x2
Notes:

To edit this sheet go to 'File' -> 'Make a Copy' or 'Download as'

Then enter your numbers in the yellow cells

an adjust these numbers at that time, otherwise don't mess with them!
100
100
100

Reps X Sets
3x4
2x5
3x5
B Swings, 15 Push Ups

Push Press
Snatch Push Press
Clean & Jerk

100
100
100

Day 3
Front Squat
Clean Pull
Clean Deadlift
Snatch Push Press

Weight
70
90
100
70

otes:

Notes:

These numbers are "by feel". If you

and make a note below the workou

Reps X Sets
3 x 10
5x3
5x3
5x5

Notes:

Heavy Single
1x5
3x5
Up, 15 Back Extension
otes:

3x3
2x5
Heavy Single
2x3
V-Ups, 15 KB Swings
otes:

Heavy Single
2x2

Day 3
Front Squat
Clean Pull
Clean Deadlift
Snatch Push Press

Day 3
Front Squat
Clean Pull
Clean Deadlift
Snatch Push Press

HS = Heavy Single (Work up

OHS = Overhead Squat
SLDL = Stiff Legged Dead

73
93
103
75
Notes:

3 x 10
5x3
5x3
5x5

76
96
106
75

3 x 10
4x3
4x3
5x5

Day 4
Jerk - HS
Jerk
Power Clean
SLDL
3 sets; no rest: 15 Sit Ups, 15 B
Notes:

Day 4
Jerk
Power Clean
SLDL
3 sets; no rest: 20 KB Swing, 15 R
Notes:

Day 4
Jerk - heavy single
Power Clean
SLDL
3 sets; no rest: 15 Back Exten

Notes:

Day 3
Front Squat
Clean Pull

78
98

Notes:

3x8
3x3

Day 4
Jerk
Jerk

1x3
Heavy Single
2x3
ensions, 15 Reverse Crunches
otes:

3x3
2x2
1x3
1x2
1x1
1x1
xtensions, 15 Russian Twists
otes:

2x2
1x5
2x2
wings, 15 Reverse Crunches

Clean Deadlift
Snatch Push Press

3x3
5x5

Notes:

Day 3
Front Squat
Clean Pull
Clean Deadlift
Snatch Push Press

80
100
110
80

2x6
3x3
3x3
5x4

Notes:

Day 3
Front Squat
Clean Pull
Clean Deadlift
Snatch Push Press

otes:

1x3
1x3
ck Extensions, 10 Sit Ups

108
78

82
100
110
83

70
75
80
70
75
80
90
75
80
85

Day 4
Jerk - HS
Power Clean
Power Clean
Power Clean
SLDL
3 sets; no rest: 12 KB Swings, 12 KB
Notes:

2x4
2x2
2x2
4x4

Notes:

Day 3
Snatch
Snatch
Snatch
Clean & Jerk
Clean & Jerk
Clean & Jerk
Snatch Pull
Front Squat
Front Squat
Front Squat

Power Clean
Power Clean
SLDL
3 sets; no rest: 15 KB Swings
Notes:

1x1
1x1
1x3
1x1
1x1
1x1
2x3
1x2
1x1
1x1

Day 4
Jerk
Jerk
Power Clean
SLDL
3 sets; no rest: 12 Back Extensi
Notes:

Day 4
Snatch
Clean & Jerk
3 sets; no rest: 10 KB Swings, 10 R

otes:

Notes:

Notes:

HS = Heavy Single (Work up to a heavy single. If you miss twice, you're done with that lift... so don't miss!)
OHS = Overhead Squat (probably easiest to unrack it behind the neck and jerk it up from there)
SLDL = Stiff Legged Dead Lift ( http://catalystathletics.com/exercises/exercise.php?exerciseID=86 )

se numbers are "by feel". If you can't do it with good form, drop the weight a little until you can do it with good form,
d make a note below the workout. Also note how you feel, misses, etc. Try to take a rest day between day 4 and 5.

Weight

Reps X Sets
Heavy Single
0
2x3
70
2x5
by feel
3x5
3 sets; no rest: 15 Sit Ups, 15 Back Extensions
Notes:

75
2x4
75
1x5
> last week
3x5
sets; no rest: 20 KB Swing, 15 Reverse Crunches
Notes:

Heavy Single
75
2x5
> last week
3x5
3 sets; no rest: 15 Back Extensions, 15 HLR

Day 5
Snatch - HS
Clean & Jerk - HS
Back Squat - HS

Heavy Single
Heavy Single
Heavy Single

Notes:

Day 5
Snatch - HS
Clean & Jerk - HS
Front Squat - HS

Heavy Single
Heavy Single
Heavy Single
Notes:

Day 5
Snatch - HS
Clean & Jerk - HS
Back Squat - HS

Notes:

75
80

Weight

Heavy Single
Heavy Single
Heavy Single

Notes:

2x2
1x3

Day 5
Snatch - HS
Clean & Jerk - HS

Heavy Single
Heavy Single

75
2x2
78
1x3
> last week
3x5
3 sets; no rest: 15 KB Swings, 15 Sit Ups
Notes:

Heavy Single
75
1x2
78
1x2
80
1x3
> last week
3x5
no rest: 12 KB Swings, 12 KB Side Bends (per side)

Front Squat - HS

Notes:

Day 5
Snatch - HS
Clean & Jerk - HS
Back Squat - HS

Notes:

75
1x2
80
2x2
75
1x5
> last week
3x5
3 sets; no rest: 12 Back Extensions, 12 Sit Ups
Notes:

60
1x5
60
1x5
ets; no rest: 10 KB Swings, 10 Reverse Crunches

Heavy Single

Heavy Single
Heavy Single
Heavy Single

Notes:

Day 5
Snatch - HS
Clean & Jerk - HS
Back Squat - HS

Heavy Single
Heavy Single
Heavy Single

Notes:

Day 5
Snatch - HS
Clean & Jerk - HS
Back Squat - HS

Heavy Single
Heavy Single
Heavy Single

Notes:

Notes: