CATALYST 12 WEEK OLYMPIC PROGRAM

Max Snatch

Max Clean

Max Jerk

Max Deadlift

115

170

170

330

Sets/Reps

% of 1RM

Wt Used

Snatch Pull
Back Squat
SLDL

1x3
1x3
4x3
4x3
5x6
5x3

60%
65%
70%
90%
70%
For 3s

69
75
81
104
214

Day 2

Power Clean
Power Jerk
Push Press

5x3
5x3
5x5

70%
60%
70%

119
102
88

Day 3

Clean & Jerk

Clean Pull
Front Squat

4x3+1
4x3+1
4x3+1
4x3
5x4

60%
65%
70%
90%
70%

102
111
119
153
165

Hang Muscle Snatch

Power Snatch
Snatch Push Press + OHS

3x5
5x3
5x5+1

For 3s
70%
70%

81
88

1x3
2x3
2x3
4x1
1x3+1
2x3+1
3x2+1
4x1+1
5x3
5x3
8x3

65%
70%
75%
80%
65%
70%
75%
80%
75%
For 3s
For 3s

75
81
86
92
111
119
128
136
229

Sets/Reps

% of 1RM

Wt Used

1x3
1x3
1x3
4x3

60%
65%
70%
75%

69
75
81
86

WEEKS 1-4

MAX WEIGHTS (LBS)

WEEK 1

Lift

Day 1

Snatch

Day 4

Day 5

Rest Day

Day 6

Snatch

Clean & Jerk

Back Squat
Good Mornings
Press
Day 7

Rest Day

WEEK 2

Lift

Day 1

Snatch

Snatch Pull
Back Squat
SLDL

4x3
5x6
5x3

90%
70%
For 3s

104
214

Day 2

Power Clean
Power Jerk
Push Press

5x3
5x3
5x5

75%
65%
75%

128
111
94

Day 3

Clean & Jerk

Clean Pull
Front Squat

1x3+1
1x3+1
1x3+1
4x3+1
4x3
5x4

60%
65%
70%
75%
90%
70%

102
111
119
128
153
165

Hang Muscle Snatch

Power Snatch
Snatch Push Press + OHS

3x5
5x3
5x5+1

For 3s
75%
75%

86
94

1x3
2x3
2x3
2x1
2x1
1x3+1
2x3+1
3x2+1
2x1+1
2x1+1
5x3
5x3
8x3

65%
70%
75%
80%
85%
65%
70%
75%
80%
85%
75%
For 3s
For 3s

75
81
86
92
98
111
119
128
136
145
229

Day 4

Day 5

Rest Day

Day 6

Snatch

Clean & Jerk

Back Squat
Good Mornings
Press
Day 7

Rest Day

WEEK 3

Lift

Sets/Reps

% of 1RM

Wt Used

Day 1

Snatch

1x3
1x3
1x3
1x3
1x3
Find 3RM
4x3
1x6
1X6
1X6
Find 6RM
5x3

60%
65%
70%
75%
80%

69
75
81
86
92

100%
70%
75%
78%

115
214
229
238

For 3s

3x5

For 3s

Snatch Pull
Back Squat

SLDL
Day 2

Hang Muscle Snatch

Power Snatch

1x3
1x3
1x3
Find 3RM
Snatch Push Press + OHS
1x5+1
1x5+1
1x5+1
1x5+1
Day 3

Clean & Jerk

Clean Pull
Front Squat

Day 4

Power Clean

Power Jerk

Push Press

Day 5

Rest Day

Day 6

Snatch

Clean & Jerk

Back Squat

70%
75%
78%

81
86
90

70%
75%
78%
100%

88
94
98
125

1x3+1
1x3+1
1x3+1
1x3+1
1x3+1
1x3+1
4x3
1x4
1x4
1x4
Find 4RM

60%
65%
70%
75%
80%
100%
100%
70%
75%
78%

102
111
119
128
136
170
170
165
176
183

1x3
1x3
1x3
Find 3RM
1x3
1x3
1x3
Find 3RM
1x5
1x5
1x5
Find 5RM

70%
75%
78%

119
128
133

60%
65%
68%

102
111
116

70%
75%
78%

88
94
98

1x3
2x3
3x2
2x1
1x1
1x1
Heavy Single
1x3+1
2x3+1
3x2+1
2x1+1
1x1+1
1x1+1
1x1+1
1x3
1x3
1x3
Find 3RM

65%
70%
75%
80%
85%
90%

75
81
86
92
98
104

65%
70%
75%
80%
85%
90%
Heavy
75%
80%
83%

111
119
128
136
145
153
229
244
253

Good Mornings
Press

5x3
Find 8RM

For 3s

Sets/Reps

% of 1RM

Wt Used

Back Squat

1x2
2x2
3x2
2x2
2x2
5x4

60%
65%
70%
90%
95%
70%

69
75
81
104
109
214

Day 2

Power Clean
Power Jerk
Push Press

5x2
5x2
3x3

70%
60%
70%

119
102
88

Day 3

Clean & Jerk

Front Squat

1x2+1
2x2+1
3x2+1
2x2
2x2
5x3

60%
65%
70%
90%
95%
70%

102
111
119
153
162
165

Day 4

Power Snatch
Snatch Push Press + OHS
Press

5x2
4x3+1
5x3

70%
70%
70%

81
88
88

Day 5

Rest Day

Day 6

Snatch

1x2
2x2
2x1
3x1
1x2+1
2x2+1
2x1+1
3x1+1
4x2

65%
70%
75%
80%
65%
70%
75%
80%
75%

75
81
86
92
111
119
128
136
229

Day 7

Rest Day

WEEK 4

Lift

Day 1

Snatch
Snatch Pull

Clean Pull

Clean & Jerk

Back Squat
Day 7

Rest Day

Max Press

Max BS

Max FS

Max OHS

125

305

235

145

Accessory Work

4 RNDS; no rest
2:00 Jump Rope
10x Pull-ups
10x Push-ups

5 RNDS; no rest
5x DB Hang Power Snatch
5x DB Hang Power Clean
5x DB Push Press

Accessory Work

4 RNDS; no rest
5x KB Swing High Pull
5x KB Snatch/Arm
5x KB OHS

3 RNDS; no rest
600m Row
25x Push Ball (6-8# ball)

Accessory Work

3 RNDS; no rest

1:00 Jump Rope

10x Pull-ups

3 RNDS; no rest
300m Row @ 75% Effort
10x Push-ups

Accessory Work

1000m Row @ 75% effort

3 RNDS of 3-5-7
KB Swing
1 Arm KB Clean + Push Press

CATALYST 12 WEEK OLYMPIC TRADITIONAL PROGRAM

WEEKS 5-8

Max Snatch

Max Clean

Max Jerk

Sets/Reps

% of 1RM

Wt Used

1x3
1x3
1x2
4x2
4x3
5x4
5x3

60%
65%
70%
75%
100%
75%
For 3s

0
0
0
0
0
0

1x3
1x3
4x2
1x3
1x3
4x2
1x5
1x5
3x3

70%
75%
80%
60%
65%
70%
70%
75%
80%

0
0
0
0
0
0
0
0
0

Clean Pull
Front Squat

4x3+1
4x3+1
4x3+1
4x3
5x4

60%
65%
70%
90%
70%

0
0
0
0
0

Hang Muscle Snatch

Power Snatch
Snatch Push Press + OHS

3x5
5x3
5x5+1

For 3s
70%
70%

0
0

1x3
2x3
2x3
4x1
1x3+1
2x3+1
3x2+1
4x1+1
5x3
5x3
8x3

65%
70%
75%
80%
65%
70%
75%
80%
75%
For 3s
For 3s

MAX WEIGHTS (LBS)

WEEK 5

Lift

Day 1

Snatch

Snatch Pull
Back Squat
SLDL
Day 2

Power Clean
Power Jerk
Push Press

Day 3

Day 4

Clean & Jerk

Day 5

Rest Day

Day 6

Snatch

Clean & Jerk

Back Squat
Good Mornings
Press
Day 7

Rest Day

0
0
0
0
0
0
0
0
0

Max Deadlift

WEEK 6

Lift

Sets/Reps

% of 1RM

Wt Used

Day 1

Snatch

Snatch Pull
Back Squat
SLDL

1x3
1x3
1x3
4x3
4x3
5x6
5x3

60%
65%
70%
75%
90%
70%
For 3s

0
0
0
0
0
0

Day 2

Power Clean
Power Jerk
Push Press

5x3
5x3
5x5

75%
65%
75%

0
0
0

Day 3

Clean & Jerk

Clean Pull
Front Squat

1x3+1
1x3+1
1x3+1
4x3+1
4x3
5x4

60%
65%
70%
75%
90%
70%

0
0
0
0
0
0

Hang Muscle Snatch

Power Snatch
Snatch Push Press + OHS

3x5
5x3
5x5+1

For 3s
75%
75%

0
0

1x3
2x3
2x3
2x1
2x1
1x3+1
2x3+1
3x2+1
2x1+1
2x1+1
5x3
5x3
8x3

65%
70%
75%
80%
85%
65%
70%
75%
80%
85%
75%
For 3s
For 3s

0
0
0
0
0
0
0
0
0
0
0

Day 4

Day 5

Rest Day

Day 6

Snatch

Clean & Jerk

Back Squat
Good Mornings
Press
Day 7

Rest Day

WEEK 7

Lift

Sets/Reps

% of 1RM

Wt Used

Day 1

Snatch

1x3
1x3
1x3
1x3
1x3
Find 3RM
4x3
1x6

60%
65%
70%
75%
80%

0
0
0
0
0

100%
70%

0
0

Snatch Pull
Back Squat

SLDL
Day 2

Day 3

Hang Muscle Snatch

Power Snatch

75%
78%

0
0

For 3s

3x5
1x3
1x3
1x3
Find 3RM
Snatch Push Press + OHS
1x5+1
1x5+1
1x5+1
1x5+1

For 3s
70%
75%
78%

0
0
0

70%
75%
78%
100%

0
0
0
0

Clean & Jerk

1x3+1
1x3+1
1x3+1
1x3+1
1x3+1
1x3+1
4x3
1x4
1x4
1x4
Find 4RM

60%
65%
70%
75%
80%
100%
100%
70%
75%
78%

0
0
0
0
0
0
0
0
0
0

1x3
1x3
1x3
Find 3RM
1x3
1x3
1x3
Find 3RM
1x5
1x5
1x5
Find 5RM

70%
75%
78%

0
0
0

60%
65%
68%

0
0
0

70%
75%
78%

0
0
0

1x3
2x3
3x2
2x1
1x1
1x1
Heavy Single
1x3+1
2x3+1
3x2+1
2x1+1
1x1+1

65%
70%
75%
80%
85%
90%

0
0
0
0
0
0

65%
70%
75%
80%
85%

0
0
0
0
0

Clean Pull
Front Squat

Day 4

1X6
1X6
Find 6RM
5x3

Power Clean

Power Jerk

Push Press

Day 5

Rest Day

Day 6

Snatch

Clean & Jerk

Back Squat

Good Mornings
Press
Day 7

Rest Day

WEEK 8

Lift

Day 1

Snatch

1x1+1
1x1+1
1x3
1x3
1x3
Find 3RM
5x3
Find 8RM

90%
Heavy
75%
80%
83%

0
0
0
0

For 3s

Sets/Reps

% of 1RM

Wt Used

Back Squat

1x2
2x2
3x2
2x2
2x2
5x4

60%
65%
70%
90%
95%
70%

0
0
0
0
0
0

Day 2

Power Clean
Power Jerk
Push Press

5x2
5x2
3x3

70%
60%
70%

0
0
0

Day 3

Clean & Jerk

Front Squat

1x2+1
2x2+1
3x2+1
2x2
2x2
5x3

60%
65%
70%
90%
95%
70%

0
0
0
0
0
0

Day 4

Power Snatch
Snatch Push Press + OHS
Press

5x2
4x3+1
5x3

70%
70%
70%

0
0
0

Day 5

Rest Day

Day 6

Snatch

1x2
2x2
2x1
3x1
1x2+1
2x2+1
2x1+1
3x1+1
4x2

65%
70%
75%
80%
65%
70%
75%
80%
75%

0
0
0
0
0
0
0
0
0

Snatch Pull

Clean Pull

Clean & Jerk

Back Squat
Day 7

Rest Day

PROGRAM
Max Press

Max BS

Accessory Work

2-4-6-8-10-8-6-4-2 of:
Pull-ups
Dips

5 RNDS; no rest
5x DB Hang Power Snatch
5x DB Hang Power Clean
5x DB Push Press

Max FS

Max OHS

Accessory Work

4 RNDS; no rest
5x KB Swing High Pull
5x KB Snatch/Arm
5x KB OHS

3 RNDS; no rest
600m Row
25x Push Ball (6-8# ball)

Accessory Work

3 RNDS; no rest
1:00 Jump Rope
10x Pull-ups

3 RNDS; no rest
300m Row @ 75% Effort
10x Push-ups

Accessory Work

1000m Row @ 75% effort

3 RNDS of 3-5-7
KB Swing
1 Arm KB Clean + Push Press

CATALYST 12 WEEK OLYMPIC TRADITIONAL PROGRAM

WEEKS 9-12
WEEK 9

Lift

Day 1

Snatch

Clean & Jerk

Sntach Pull
Front Squat

Day 2

Power Snatch

Power Clean + Power Jer

Clean Pull

Day 3

Power Jerk

Good Mornings
Day 4

Max Snatch

Max Clean

Max Jerk

Sets/Reps

% of 1RM

Wt Used

1x1
1x1
1x1
1x1
1x1
1x1
3x1
1x1+1
1x1+1
1x1+1
1x1+1
1x1+1
1x1+1
3x1+1
3x1
3x2
3x2
3x1
3x1
3x1
4x3

60%
70%
80%
85%
90%
95%
80%
60%
70%
80%
85%
90%
95%
80%
95%
100%
105%
60%
70%
80%
85%

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

1x1
1x1
1x1
3x1
3x2
1x1+1
1x1+1
1x1+1
3x1+1
3x2+1
3x1
3x1
3x3

60%
65%
70%
75%
70%
60%
65%
70%
75%
70%
85%
95%
100%

0
0
0
0
0
0
0
0
0
0
0
0
0

1x3
1x3
1x3
2x2
2x3
4x4

60%
65%
70%
75%
70%
For 4s

0
0
0
0
0

1x2
1x2

60%
70%

0
0

MAX WEIGHTS (LBS)

Snatch

Max Deadlift

Clean & Jerk

Snatch Pull
Back Squat

Day 5

Rest Day

Day 6

Power Snatch + OHS

Power Clean + Power Jer

Clean Pull
Front Squat

Day 7

Rest Day

WEEK 10

Lift

Day 1

Snatch

Clean & Jerk

Clean Pull
Front Squat

Day 2

1x2
3x2
3x1
1x2+1
1x2+1
1x2+1
2x2+1
2x1+1
3x1
2x1
2x1
2x1
2x1
4x2

80%
85%
90%
60%
70%
80%
85%
90%
95%
60%
70%
80%
85%
90%

0
0
0
0
0
0
0
0
0
0
0
0
0
0

1x2(1+1)
1x2(1+1)
2x2(1+1)
2x2(1+1)
1x2(1+1)
1x2(1+1)
2x2(1+1)
2x2(1+1)
2x1
2x1
3x2
2x1
2x1
2x1
2x1
2x2

60%
65%
70%
75%
60%
65%
70%
75%
85%
95%
105%
60%
70%
80%
85%
90%

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Sets/Reps

% of 1RM

Wt Used

Heavy Single
1x1
1x1
3x
1x1
Heavy Single
1x1+1
1x1+1
3x
1x1+1
5x2
Heavy Single
1x1
1x1
3x
1x1

100%
90%
95%
100%
100%
90%
95%
100%
105%
100%
90%
95%
100%

Heavy Single
1x1

100%
90%

Power Snatch
3x

< Enter HS
0
0
0
< Enter HS
0
0
0
0
< Enter HS
0
0
0
< Enter HS
0

1x1
1x1
Power Clean + Power Jer Heavy Single
1x1+1
1x1+1
3x
1x1+1
Snatch Balance
4x3

95%
100%
100%
90%
95%
100%
70%

0
0

Jerk

70%
80%
85%
90%
For 4s

0
0
0
0

3x

Day 3

1x2
1x2
2x2
2x2
5x4

Good Mornings
Day 4

Snatch
Clean & Jerk
Snatch Pull
Back Squat

Day 5

Rest Day

Day 6

Power Snatch

Heavy Single
4x2
Heavy Single
4x2+1
5x2
Heavy Single
1x1
1x1
3x
1x1

3x
Power Clean & Jerk

3x
Front Squat

Clean Pull
Day 7

Rest Day

WEEK 11

Lift

Day 1

Snatch

Clean & Jerk

100%
85%
100%
85%
105%
100%
90%
95%
100%

0
0
0
0

< Enter HS
0
< Enter HS
0
0
< Enter HS
0
0
0

1x2
1x2
1x2
1x1
1x1
1x2+1
1x2+1
1x2+1
1x1+1
1x1+1
1x2
1x2
1x2
1x2
3x2
1x3
4x3

60%
65%
70%
75%
80%
60%
65%
70%
75%
80%
60%
70%
80%
85%
90%
90%
100%

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Sets/Reps

% of 1RM

Wt Used

Heavy Single
1x1
1x1
1x1
3x2
Heavy Single

100%
90%
95%
100%
90%
100%

0
0
0
0

< Enter HS

< Enter HS

1x1+1
1x1+1
1x1+1
3x1+1
5x2
Heavy Single
1x1
1x1
1x1
3x2

90%
95%
100%
90%
95%
100%
90%
95%
100%
90%

Heavy Single
1x1
1x1
1x1
Power Clean + Power Jer Heavy Single
1x1+1
1x1+1
1x1+1
Snatch Pull
5x3

100%
90%
95%
100%
100%
90%
95%
100%
105%

Push Press

60%
65%
70%
75%
75%
For 4s

0
0
0
0
0

60%
70%
80%
85%
90%
95%
60%
70%
80%
85%
90%
95%
90%
100%
100%
90%
95%
100%

0
0
0
0
0
0
0
0
0
0
0
0
0
0

60%
70%
80%
85%
60%

0
0
0
0
0

Clean Pull
Front Squat

Day 2

Day 3

Power Snatch

Snatch Balance
Good Mornings
Day 4

Snatch

Clean & Jerk

Clean Pull
Back Squat

Day 5

Rest Day

Day 6

Snatch

Clean & Jerk

1x3
1x3
1x3
2x3
4x2
5x4
1x2
1x2
1x2
1x2
1x2
1x1
1x2+1
1x2+1
1x2+1
1x2+1
1x2+1
1x1+1
1x3
4x3
Heavy Single
1x1
1x1
3x
1x1

1x2
1x2
1x2
2x2
2x1+1

0
0
0
0
0
< Enter HS
0
0
0
0
< Enter HS
0
0
0
< Enter HS
0
0
0
0

< Enter HS
0
0
0

Snatch Pull
Front Squat

Day 7

Rest Day

WEEK 12

Lift

Day 1

Snatch

Clean & Jerk

Snatch Pull
Front Squat

Day 2

Rest Day

Day 3

Clean & Jerk

Clean Pull
Front Squat

Day 4

Rest Day

Day 5

Power Snatch
Power Clean & Jerk

Day 6

Snatch
Clean & Jerk
Back Squat

2x1+1
2x1+1
1x1+1
3x2
1x2
1x2
1x2
2x2

70%
80%
85%
105%
60%
70%
80%
85%

0
0
0
0
0
0
0
0

Sets/Reps

% of 1RM

Wt Used

1x2
1x2
1x1
1x1
1x1
1x1
3x1
1x2+1
1x2+1
1x1+1
1x1+1
1x1+1
1x1+1
1x1+1
3x1+1
5x2
3x1
3x1
3x1
2x1
1x1
1x3
3x2

60%
70%
80%
85%
90%
95%
85%
60%
70%
75%
80%
85%
90%
95%
85%
95%
60%
70%
80%
85%
90%
80%
85%

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

1x2+1
2x2+1
3x2+1
2x2
2x2
5x3

60%
65%
70%
90%
95%
70%

0
0
0
0
0
0

5x2
5x2(1+1)

60%
60%

0
0

1RM
1RM
1RM

Day 7

Rest Day

ROGRAM
Max Press

Max BS

Max FS

Max OHS

Accessory Work
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.

5 RNDS; :30 rest

10x DB Push-ups
10x DB Renegade Rows/arm

4 RNDS; no rest
15x KB Swings
10x Pull-ups

Accessory Work
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.

4 RNDS; :30 rest

5x Box Jumps

10x 1-Arm KB Swings/arm

15-12-9-5 of:
Chin-ups
DB Push Press

Accessory Work

3 RNDS; no rest
5x DB OH Lunge per Leg
10x Hanging Leg Raises

5 RNDS; no rest
8x DB Row per Arm
8x Alt. DB Press per Arm

Accessory Work