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YOU DO NOT NEED TO REQUEST TO S

1 RM
B. Squat
F. Squat
OH Squat

100
100
100

Exercise

Weight

Week 9

Snatch
C&J
Clean
Jerk
Rep/Set

Input achieved heavy single for day into colored cells to obtain back off

1
Snatch

100
100
100
100

2
70

Tall Snatch

75

Mid-Hang Snatch

65

2r5s

80

1r3s

Power Clean & Power

Jerk

70

1r5s

70

75

80

1r3s

Clean Pull

90

3r3s

Back Squat

80

2r3s

Snatch

HS

75% of HS ->

Clean and Jerk

HS

Clean and Jerk

3r4s

Tall snatch - Stay light and focus on bringing the

elbows as high as possible before turning the bar
over, and keeping the bar and body as close as
possible, landing with flat feet, and pushing up
tight against the bar overhead. Using an empty
barbell is fine.

Week 10

Tall Snatch

1r5s

3r4s

Mid-Hang Snatch

70

1r10s

Power Clean & Power

Jerk

70

1r10s

75% of HS ->

Front Squat

HS

80% of HS ->

Snatch

HS

80% of HS ->

Clean and Jerk

HS

80% of HS ->

Front Squat

HS

85% of HS ->

1r5s

2r2s

Week 11
Tall Snatch

1r3s

1r3s

2r2s

3r4s

Mid-Hang Snatch

70

1r10s

Power Clean and Power

Jerk

75

1r10s

Week 12
Snatch

HS

85% of HS ->

Clean and Jerk

HS

85% of HS ->

Front Squat

HS

90% of HS ->

1r3s

1r3s

1r2s

Mid-Hang Snatch

70

1r8s

Power Clean and Power

Jerk

75

1r8s

OT NEED TO REQUEST TO SHARE

Power Snatch
Power Clean
Power Jerk
Push Press

100
100
100
100

Catalyst Athletics 12-Week Complete Cycle

To be done following 4-Week Leg Strength Blocks 1 and 2
If a loading prescription is absent for a particular exercise, the athlete should
choose the loading to approximate the heaviest possible for the prescribed sets
and reps unless some other quality is prescribed

y into colored cells to obtain back off set weight

3
Snatch

Clean and Jerk

70

2r2s

Tall Snatch

3r4s

75

2r2s

Mid-Hang Snatch

70

1r5s

80

1r3s

Snatch Balance

70

2r5s

70

2r2s

75

2r2s

80

1r3s
Rest

Snatch Pull

90

3r3s

Front Squat

80

2r3s

Clean and Jerk

HS

75% of HS ->

Snatch

HS

Tall Snatch

1r5s

3r4s

Mid-Hang Snatch

70

1r10s

Power Clean and Power

Jerk

70

1r10s

Rest

75% of HS ->

1r5s

Pause Back Squat

70

3r3s

Rest

5
Clean and Jerk

HS

Tall Snatch

80% of HS ->

Snatch

HS

80% of HS ->

1r3s

Pause Back Squat

75

3r3s

1r3s

3r4s

Mid-Hang Snatch

70

1r10s

Power Clean and Power

Jerk

75

1r10s

Rest

5
Snatch

HS

85% of HS ->

Clean and Jerk

HS

85% of HS ->

1r2s

Back Squat

80

1r3s

1r2s

Mid-Hang Snatch

70

1r6s

Power Clean and Power

Jerk

75

1r6s

Rest

ek Complete Cycle

g Strength Blocks 1 and 2

rticular exercise, the athlete should

viest possible for the prescribed sets
r quality is prescribed
6

Snatch

HS

70% of HS ->

Clean and Jerk

HS

70% of HS ->

2r3s

Snatch Pull

90

3r3s

Front Squat

Heavy

Single

2r3s

Rest

Snatch

HS

75% of HS ->

Clean and Jerk

HS

1r5s

Rest

75% of HS ->

Front Squat

HS

85% of HS ->

1r5s

2r2s
Rest

7
Snatch

HS

80% of HS ->

Clean and Jerk

HS

80% of HS ->

Front Squat

HS

85% of HS ->

1r3s

1r3s

2r2s
Rest

Starting lifts from week 1

Snatch

Max

Clean and Jerk

Max

Snatch

85

Front Squat

Max

C&J

106

Clean

110

Jerk

106

Power
Snatch

80

Power Clean

96

Power Jerk

106

Push Press

97

B. Squat

160

F. Squat

130

OH Squat

90

Rest