1 RM

B. Squat 175 Snatch 91 Power Snatch 80

F. Squat 136 C&J 120 Power Clean 96
OH Squat 90 Clean 120 Power Jerk 106
Jerk 120 Push Press 105

Exercise Weight Rep/Set

Week 1 1 2 3

Squat 105 4r Squat 105 3r Squat 105 4r

123 4r 123 3r 123 4r

131 4r3s 140 3r2s 131 3r3s

Snatch 55 4r Power Snatch 48 4r Snatch 55 64

64 4r 52 4r 2r (all) 73 77

68 3r3s 56 2r3s Clean and Jerk 72 84

Power Clean +
Clean and Jerk 72 3+1 58 4+1 2+1 (all) 96 102
Jerk

84 3+1 62 4+1 RDL 96 4r5s

2+1r3s

90 3+1r3s 67 Push Press 63 4r

5r4s

Snatch Deadlift 77 4r4s Clean Deadlift 96 68 4r

Press 5r4s 74 2r2s

Week 2 1 2 3

Squat 105 4r Squat 105 3r Front Squat 82 4r

123 4r 123 3r 95 4r

140 4r4s 140 3r2s 109 3r2s

Power Snatch +
Snatch 55 4r 48 3+3+3 Snatch 55 2r
Sn PP + OHS

64 4r 52 3+3+3 64 2r
 73 3r3s 56 2+2+2r3s 73 2r3s

Power Clean +
Clean and Jerk 72 3+1 58 3+3+3 Clean and Jerk 72 2+1
Front Squat + Jerk

84 3+1 62 3+3+3 84 2+1

3+3+3r
96 3+1r3s 67 96 2+1r3s

3s
Snatch Deadlift 77 5r4s Snatch Pull 77 4r4s Clean Pull 102 4r4s

Press 5r4s

Week 3 1 2 3

Squat 105 123 Squat 105 123 Squat 105 123

4,4,4,4,4r2s 140 149 3, 3, 3r3s 140 3,3,3,3,1 140 149

Power Snatch +
140 55 59 158
Sn PP + OHS

Snatch 55 64 3+3+3 all 64 Snatch 55 64

Power Clean +
4,4,4,3,4,2 73 77 72 78 2,2,2,2 73 77
Front Squat + Jerk

73 77 3+3+3 all 84 Clean and Jerk 72 84

Clean and Jerk 72 84 RDL 108 4r5s 2+1 all 96 102

4+1, 4+1, 3+1, Clean Deadlift (10

5r4s

96 102 Press 96 3r5s

3+1, 3+1, 2+1 sec negative)

96 102

Snatch High-Pull 77 5r4s

Push Press 72 4r

78 4r
 84 4r3s

Week 4 1 2 3

Squat 105 123 Squat 105 4r

3,3,3,3r2s 140 149 123 4r

Snatch 55 64 140 4r2s

3,3,3,2 73 77 Power Snatch 55 59

Clean and Jerk 72 3+1 3, 3, 3r3s 64

Power Clean +
84 3+1 72 3+1 Rest
Jerk

96 3+1 78 3+1

102 2+1 84 (3+1)r3s

5r4s

Snatch Pull 82 4r4s RDL 102

Press 5r4s Push Press 63

3r

74 3r3s

Week 5 1 2 3

Squat 105 5r Squat 105 3r Front Squat 82 4r

123 5r 123 3r 95 4r

140 5r4s 140 3r 109 4r3s

Snatch 55 4r 149 3r4s Snatch 55 2r

Power Snatch +
64 4r 55 3+3+3 64 2r
Sn PP + OHS

73 4r 59 3+3+3 73 2r
 (3+3+3)r
77 4r3s 64 77 2r
3s

Power Clean +
Clean and Jerk 72 4+1 72 3+3+3 Clean and Jerk 72 2+1
Front Squat + Jerk

84 4+1 78 3+3+3 84 2+1

(3+3+3)r
96 (4+1)r3s 84 96 2+1
3s

Snatch High-Pull 82 4r4s Clean Pull 108 4r4s 102 2+1

Press 5r4s Good Morning 8r4s RDL 108 5r4s

Week 6 1 2 3

Snatch 55 64 Squat 105 4 Snatch 55 2

3,3,3r4s 73 123 4 64 2

Clean and Jerk 72 84 140 4 73 2r4s

Power Snatch +
3+1,3+1,(3+1)r3s 96 55 3+3 Clean and Jerk 72 2
OHS

Power Jerk BTN 64 3r 59 3+3 84 2

74 3r3s 64 3+3r2s 96 2+1r3s

Power Clean and Power Clean +

Snatch Pull 73 4r4s 72 3+3 72 1+3
Jerk Push Press

82 3r4s 78 3+2 78 1+3

Clean Segment DL
102 3r3s 84 3+2r2s 84 1+3r3s
(1", hip)

Squat 105 123 Clean High-Pull 96 3 Good Morning 8r4s

3,3,3,2 140 148.75 102 3

Box Jump 3r4s 108 2r4s

Week 7 1 2 3
 Snatch 55 64 Power Snatch 55 59 Snatch 55 1

2, 2, 2, 2, 1, 2, 2 73 77 3, 3, 3, 1, 3, 3 64 68 64 1

82 73 59 64 73 1

Power Clean +
77 72 78 77 1
Jerk

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

Clean and Jerk 72 84 84 90 82 1
1+1, 3+1, 3+1

2+1, 2+1, 2+1,

2+1, 1+1, 2+1, 96 102 78 84 73 3r3s
2+1

108 96 Clean Pull 108 3r4s Clean and Jerk 72 1

102 Squat 105 2 84 1

Snatch Pull 86 3r5s 123 96 1

2
Squat 105 123 140 102 1

2
3, 3, 3, 3r3s 140 149 149 2 108 1

Press 4r4s 158 1 96 3+1r3s

RDL 102 4r4s

Week 8 1 2 3

Snatch 55 64 Snatch 55 2 Power Snatch 55 1

1, 1, 1, (1, 1, 1)r3s 73 77 64 2 59 1r3s

82 86 73 2 64 1r3s

Clean and Jerk 72 84 77 2r2s 68 1r3s

1, 1, 1, (1, 1, 1)r3s 96 102 Clean and Jerk 72 2+1 Power Clean + Jerk 72 1

108 114 84 2+1 78 1r3s

Front Squat 82 95 96 2+1 84 1r3s

 1, 1, 1, (1, 1, 1)r3s 109 116 102 2+1 90 1r3s

3r4s
122 129 Clean Pull 108 Push Press 63 68

Snatch Pull 86 3r4s Squat 105 123 3, 3, 2r3s 74

Press 4r4s 3, 3, 3, 3r2s 140 149 Good Morning 4r4s

Week 9 1 2 3

Snatch 55 1r Power Snatch 55 2r

64 1r 64 2r3s

73 1r Power Clean 72 2r

77 1r 84 2r3s

Clean and Jerk 72 1r Squat 105 3

84 1r 123 3r3 Rest

96 1r

102 1r

Front Squat 82 95

2,2,2,2 109 116

Press 4r4s
 Catalyst Athletics Kara's 9 Weeks of Heaven

Power Clean and Jerk = Power Clean and Power Jerk

Power Clean + Jerk = Power Clean and Split Jerk

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.

4 5 6 7 Notation Explanation

Front Squat 82 95 Squat 105 123 Squat 10 15

4,4,3r3s 102 4,4,4,3 140 149 4,4,4,3r3s 20 15

Power Snatch 48 4r Hang Snatch 55 3r Left to right, rows then columns.

This example would be 4 reps of
10, then 4 reps, of 15, 4 reps of 20,
52 4r 64 3r and 3 sets of 3 reps for 15.

56 3r3s 68 3r3s

Power Clean +
Rest

Rest
58 4+1 Hang Clean 72 3r Snatch 10 20
Jerk

1, 1, 1, (1,
62 4+1 84 3r 30 35
1, 1)r3s

67 3+1r3s 90 3r3s 45 50

Snatch Deadlift on
OHS 54 77 4r4s
3r

Riser
1 rep of 10, 20 and 30. 3 sets of
singles for 35, 45 and 50
3r3s

63 RDL 96 4r5s
5r4s

Press

4 5 6 7

Squat 105 4r Squat 105 123

123 4r 3,3,3r3s 140

140 4r2s Snatch 55 64

Snatch 55 4r 2,2,2,2r2s 73 77
Rest

Rest

64 4r Clean and Jerk 72 84

 Rest

Rest
73 3r3s 2,2,2r3s 96

Clean and Jerk 72 4+1 Clean High-Pull 102 3r4s

84 4+1 Press 5r4s

96 3+1r2s Front Squat 82 3r

RDL 102 5r5s 95 3r

Push Press 63 4r 109 3r

68 4r 116 2r

74 3r2s 116 3r

4 5 6 7

Front Squat 82 95 Squat 105 123

4,4,4,4,4r2s 109 116 3,3,3,3,3,2 140 149

109 140 149

Rest

Rest

Power Snatch 55 59 Snatch 55 64

3,3,3r4s 64 3,3,3,2,3,2 73 77

Power Clean +
72 78 73 77
Jerk

3+1, 3+1, 3+1r2s 84 Clean and Jerk 72 84

Clean High-Pull 102 4r5s 3+1 (all) 96 102

RDL 102 5r5s 96

Push Press 63 4r Snatch Pull 82 4r4s

68 4r Clean Pull 102 4r4s

74 4r2s Squat 105 123

 Press 5r4s 5,5,5r2s 140

4 5 6 7

Front Squat 82 95 Squat 105 123

4,4,4,4r3s 109 116 3,3,3,3,1 140 149

Snatch 55 64 158

2,2,2,2r2s 73 77 Power Snatch 55 59

Clean and Jerk 72 2+1 3,3,3,1 64 68

Power Clean and

Rest

Rest
84 2+1 72 3+1
Jerk

96 2+1 78 3+1

102 2+1r2s 84 3+1

4r4s

Clean Pull 102 90 1+1

8r4s

Good Morning RDL 108 4r4s

Press 5r4s

4 5 6 7

Squat 105 123 Front Squat 82 95

5,5,5,4,4,3 140 149 4,4,4,3r3s 109 116

140 149 Snatch 55 4r

Power Snatch +
55 3+3 64 4r
OHS

59 3+3 73 4r3s

64 (3+3)r3s Clean and Jerk 72 4+1

Rest

Rest
 Rest

Rest
Power Clean and
72 3+3 84 4+1
Jerk

78 3+3 96 (4+1)r3s

84 (3+3)r3s Push Press 63 68

Snatch Pull 77 5r5s 4,4,4r3s 74

Press 5r4s Squat 105 123

3,3,3,3r2s 140 149

4 5 6 7

Squat 105 123 Squat 105 123

3,3,3,2,3r3s 140 149 2, 2, 2, 2 140 149

131 Snatch 55 64
Rest

Rest

Snatch Pull +
55 64 2, 2, 2, 2 73 77
Snatch

3+1, 3+1, 3+1r3s 73 Clean Pull + Clean 72 84

Clean + Front
72 84 3+1, 3+1, 3+1r3s 90
Squat + Jerk

1+3+1, 1+3+1,
90 Power Jerk BTN 64 69
(1+3+1)r5s

Snatch Deadlift on
82 4r4s 4, 4, 3r3s 74
Riser

Power Snatch +
Snatch Push 55 3+3 Front Squat 82 3
Press

59 3+3 95 3

63.7 2+3r3s 108.8 3r2s

Press 5r4s Good Morning 8r4s

4 5 6 7
 Power Snatch 55 4 Snatch 55

59 4 64

64 4r3s 73

Power Clean +
72 4+1 77
Jerk

78 4+1 Clean and Jerk 72

84 4+1r3s 84
Rest

Rest
Front Squat + Jerk 95 2+2 96

109 2+2r4s 102

3r4s

Front Squat 116 RDL 108

4r4s

Press Push Press 63

68

74

4 5 6 7

Snatch 55 64 Snatch 55 2

1,1,1, (1, 1, 1)r3s 73 77 64 2

82 86 73 2

Clean and Jerk 72 84 77 2

1,1,1, (1, 1, 1)r3s 96 102 Clean and Jerk 72 2+1

Rest

Rest

108 114 84 2+1

Front Squat 82 95 96 2+1

 Rest

Rest
3,3,3,3, 1r3s 109 116 102 2+1

122 Snatch Pull 82 3r4s

Press 3r4s Clean Pull 102 3r3s

Starting
4 5 6 7 lifts from
week 1
Power Snatch 55 2r3s Snatch Max Snatch 91

Power Clean 72 2r3s Clean and Jerk Max C&J 120

Front Squat 82 3 Clean 120

95 3r2s Jerk 120

Power
80
Snatch

Power
Rest

Rest

96
Clean

Power Jerk 106

Push
105
Press

B. Squat 175

F. Squat 136

OH Squat 90