1 RM

Catalyst Athletics Kara's 9 Weeks of Heaven

B. Squat

265

Snatch

165

Power Snatch

165

F. Squat

225

C&J

200

Power Clean

190

OH Squat

200

Clean

200

Power Jerk

195

Power Clean and Jerk = Power Clean and Power Jerk

Jerk

200

Push Press

175

Power Clean + Jerk = Power Clean and Split Jerk

Squat

159

3r

Squat

159

4r

Front Squat

135

186

3r

186

4r

4,4,3r3s

169

212

3r2s

199

3r3s

Power Snatch

99

4r

99

4r

Snatch

99

116

107

4r

116

3r

107

4r

2r (all)

132

140

116

3r3s

124

3r3s

116

2r3s

Clean and Jerk

120

114

4+1

2+1 (all)

160

170

124

4+1

140

3r

124

4+1

RDL

160

4r5s

133

3+1r3s

150

3r3s

133

2+1r3s

Push Press

105

4r

4r4s

5r4s

114

4r

Snatch Deadlift on
Riser
RDL

140

160

160

4r5s

123

2r2s

Press

135

4r

Squat

158

4r

180

3r2s

99

2r

Exercise

Weight

Squat

159

4r

186

4r

199

4r3s

99

4r

116

4r

124

3r3s

120

3+1

140

3+1

150

3+1r3s

140

4r4s

Week 1

Rep/Set

Snatch

Clean and Jerk

Snatch Deadlift
Press
Week 2

Power Snatch

Power Clean + Jerk

Clean Deadlift

5r4s
1

Squat

Snatch

Clean and Jerk

Snatch Deadlift

159

4r

186

4r

212

4r4s

99

4r

116

Squat

3r

186

3r

OHS

Front Squat

114

4+1

120

3r

140

3r3s

159

186

212

225

99

3r

Hang Snatch

Rest

Hang Clean

120

4
4r

Squat

159

186

4r

3,3,3r3s

212

212

4r2s

Snatch

99

116

99

4r

2,2,2,2r2s

132

140

Clean and Jerk

120

140

107

3+3+3

116

2r

116

4r

132

3r3s

116

2+2+2r3s

132

2r3s

132

3r3s

2,2,2r3s

160

120

3+1

114

3+3+3

120

2+1

120

4+1

Clean High-Pull

170

140

3+1

124

3+3+3

140

2+1

140

4+1

Press

160

3+1r3s

133

3+3+3r3s

160

2+1r3s

160

3+1r2s

Front Squat

140

5r4s

140

4r4s

170

4r4s

RDL

170

Push Press

105

Power Clean + Front

Squat + Jerk

Snatch Pull

Clean and Jerk

Clean Pull

5r4s

Squat

159

186

Squat

159

212

225

212

180

Snatch

99

116

4,4,4,3,4,2

132

140

132

140

3, 3, 3r3s
Power Snatch + Sn
PP + OHS
3+3+3 all
Power Clean + Front
Squat + Jerk
3+3+3 all

120

140

RDL

160

170

Press

160
Snatch High-Pull
Push Press

212

99

Clean and Jerk

3
186

Rest

186

5r4s
135

3r

5r5s

158

3r

4r

180

3r

114

4r

191

2r

123

3r2s

191

3r

Squat

159

186

Front Squat

135

158

Squat

159

186

212

225

4,4,4,4,4r2s

180

191

3,3,3,3,3,2

212

225

239

180

212

225

Snatch

99

116

3,3,3,2,3,2

132

140

Snatch

99

116

Power Snatch

99

2,2,2,2

132

140

3,3,3r4s

116

Clean and Jerk

120

140

Power Clean + Jerk

120

2+1 all
Clean Deadlift (10
sec negative)

160

170

3+1, 3+1, 3+1r2s

140

160

3r5s

Clean High-Pull

170

4r5s

170

RDL

170

5r5s

140

5r4s

Push Press

105

4r

Snatch Pull

149

4r4s

120

4r

114

4r

Clean Pull

170

4r4s

123

4r2s

Squat

159

186

5r4s

5,5,5r2s

212

130

4r

140

4r3s

120

130

140
4r5s
5r4s

Press

Squat

159

186

3,3,3,3r2s

Squat

159

107

Rest

130

132

140

Clean and Jerk

120

140

3+1 (all)

160

170

4r

Front Squat

135

158

186

4r

4,4,4,4r3s

6
Squat

159

186

3,3,3,3,1

212

225

212

225

180

191

Snatch

99

116

212

4r2s

Snatch

99

116

3,3,3,2

132

140

Power Snatch

99

107

2,2,2,2r2s

132

140

Power Snatch

99

Clean and Jerk

120

3+1

3, 3, 3r3s

116

Clean and Jerk

120

2+1

116

124

140

3+1

Power Clean + Jerk

120

3+1

140

2+1

3,3,3,1
Power Clean and
Jerk

120

3+1

160

3+1

130

3+1

160

2+1

130

3+1

170

2+1r2s

140

3+1

170

4r4s

150

1+1

180

4r4s

Snatch Pull
Press

Rest

170

2+1

140

(3+1)r3s

149

4r4s

RDL

170

5r4s

Clean Pull

5r4s

Push Press

105

3r

Good Morning

123

3r3s

8r4s

Rest

160

Rest

3r4s

3,3,3,3,1
107

116

Rest

159

4r

Snatch

3r

5r4s

3r2s
Snatch

6
Squat
4,4,4,3

3+3+3

4,4,4,4,4r2s

Week 4

Power Clean + Jerk

158

99

Power Snatch + Sn
PP + OHS

Clean and Jerk

4+1, 4+1, 3+1, 3+1,
3+1, 2+1

140

159

212

Press

Week 3

239

Rest

RDL
Press

107

5r4s

Rest