1 RM

B. Squat 270 Snatch 140

F. Squat 255 C&J 195
OH Squat 222 Clean 195
Jerk 200

Exercise Weight Rep/Set

Week 1 1 2

Power Snatch + Snatch

Snatch 105 3r5s 91 3+3+3r3s
Push Press + OHS

Jerk 150 3r5s 98 3+3+3r2s

Power Clean and Power

Front Squat 191 3r5s 123 2(1+1)r2s
Jerk

Snatch Deadlift 140 5r3s 131 2(1+1)2s

Snatch Pull 126 3r2s

133 3r3s

Week 2 1 2

Power Snatch + Snatch

Clean 146 3r3s 91 3+3+3r
Push Press + OHS

156 2r2s 98 3+3+3r4s

Jerk BTN (hold split for 3 Power Clean and Power

150 3r3s 131 2(1+1)4s
sec) Jerk
 160 2r2s 140 2(1+1)

Back Squat 189 3r5s Snatch Pull 133 3r2s

Snatch Deadlift 140 5r 140 3r3s

147 5r2s

Week 3 1 2

Power Snatch + Snatch

Front Squat 217 3r4s 91 2+2+1
Push Press + OHS

Snatch 105 3r 98 2+2+1r2s

112 2r4s 104 2+2+1r2s

Power Clean and Power

Jerk (hold split 3 sec) 150 3r 131 2+1r2s
Jerk

160 2r4s 140 2+1r2s

Clean Pull 195 3r4s Snatch Pull 133 3r4s

Week 4 1 2

Clean and Jerk 146 2+1r Power Snatch + OHS 91 2+1r

156 1r2s 98 2+1r

166 1r2s 104 2+1r

Clean Pull 185 3r 111 1r3s

195 3r Power Clean + Jerk 131 2+1r2s

205 2r3s 140 2+1

Back Squat 189 2r5s 149 1r3s

Snatch Pull 133 2r2s

140 2r2s

Week 5 1 2

Front Squat 242 1r3s Power Snatch 91 1r3s

Snatch 84 91 98 1r3s

3,3,2,2,1,1r3s 98 105 Power Clean + Jerk 123 1r3s

112 119 131 1r3s

Clean and Jerk 117 127

1,1,1,1,1,1 137 146

156 166

Clean Pull 166 2

176 2

185 2
 Power Snatch 130 Catalyst Athletics 5-Week Front Squat Emphasis Cycle
Power Clean 175
Power Jerk 190
Push Press 200

3 4 5 6

Power Clean + Push

Clean 146 3r5s 150 2(2+1)r5s Front Squat
Press

Jerk BTN (hold split for 3 Snatch Push Press +

150 3r5s 98 3+1r5s Snatch
sec) Snatch Balance

Back Squat 189 2r5s Snatch Pull 126 3r5s Clean and Jerk

Clean Pull 176 3r2s Clean Deadlift

185 3r3s

Rest

3 4 5 6

Power Clean + Push

Front Squat 217 2r5s 150 2(2+1)r3s Snatch
Press

Snatch 105 3r3s 160 2(2+1)r2s Clean and Jerk

Snatch Push Press +

112 2r2s 98 3+1r3s Clean Deadlift
Snatch Balance
Re
Jerk (hold split 3 sec) 150 3r3s 112 3+1r2s

160 2r2s Clean Pull 185 3r5s Back Squat

Clean Pull 185 3r2s

Rest
195 3r3s

3 4 5 6

Power Clean + Push

Clean 146 3r 150 2(1+1) Front Squat
Press

156 2r4s 160 2(1+1)r4s Snatch

Snatch Push Press +

Jerk BTN 150 2r 98 2+1 Clean and Jerk
Snatch Balance

160 2r4s 105 2+1r2s Snatch Pull

Snatch Pull 140 3r4s 112 2+1r2s

Back Squat 189 2r5s Clean Pull 185 3r4s

Rest
 3 4 5 6

Front Squat 230 2r3s Power Snatch 98 2r2s Snatch

Snatch 105 2 104 1r4s Clean and Jerk

Power Clean and Power

112 2 131 2+1r2s Clean Pull
Jerk

119 1r3s 140 1r4s Back Squat

112 1 Clean Pull 185 2r2s

Jerk 150 2 195 2r2s

Rest
160 2

170 1r3s

Snatch Pull 140 3r2s

147 2r2s

3 4 5 6

Snatch 84 91 Power Snatch 91 1r3s Front Squat

3,3,2,2,1r3s 98 105 98 1r3s Snatch

112 Power Clean + Jerk 123 1r3s Clean and Jerk

Clean and Jerk 117 127 131 1r3s

1,1,1,1,1 137 146

Rest
 156

Rest
Snatch Pull 119 2

126 2

133 2

Back Squat 189 2r5s

6 7

204 3r5s

Heavy Single

Heavy Single

195 5r3s
Rest

6 7

Heavy Single

Heavy Single

195 5r
Re
 205 5r2s

189 2r5s

Rest

6 7

230 1r5s

Heavy Single

Heavy Single

140 3r3s
Rest
6 7

Heavy Single

Heavy Single

205 3r3s

189 2r5s
Rest

6 7 Starting lifts from week 1

Max

Heavy Single Snatch 91

Heavy Single C&J 120

Clean 120

Jerk 120
Rest
 Power
81
Snatch

Rest
Power Clean 96

Power Jerk 106

Push Press 97

B. Squat 160

F. Squat 130

OH Squat 90