CatalystAthletics-5 Weeks Front Squat Emphasis - Claudia

Lift PR 5 Weeks Front Squat Emphasis
Snatch 53 This is a preparatory cycle that emphasizes front squatstrength and

tests for a max front squat on the lastSaturday
Clean & Jerk 60
Volume: Moderate
Clean 70
Intensity: Moderate
Jerk 56
Good For:
Power Snatch 51
Leg strength (especially front squat specifically)
Power Clean 68
Notes:
Power Jerk 60
This program is intended to improve and test the squat.It does NOT
Back Squat 105 finish with a snatch and clean & jerk peak,although you will still get
Front Squat 87 plenty of snatch and CJ work andmany people do improve
significantly in these lifts as wellas the squat.
Overhead Squat 53 Rep prescriptions like 1+1+1 provide the rep count foreach exercise
in the complex in order. For example, Clean+ Power Jerk + Jerk -
Snatch Balance 52 1+1+1 would be 1 clean then 1power jerk then 1 jerk for each set.
Push Press 53 DO BACK, ABS AND SOULDER PREHAB WORKDAILY.
Accessories use moderstely heavy weights.For HS: Work up to max
Muscle Snatch 40 single for the day, allow 3 missesmax, finish on a made heavy single
(i.e. drop weight ifneeded).
View Cycle Online Here
Help & Info
808080Copyright Greg Everett. Distribution without permission is

prohibited._x000D_www.catalystathletics.com
Week
5 Weeks Front Squat Emphasis
1
MONDAY AVG 81% VOL 109
75% 75% 75% 75% 75%

Snatch 53 40 40 40 40 40 0 0 0 0 0 0 15 75%
3 3 3 3 3
75% 75% 75% 75% 75%

Jerk 56 42 42 42 42 42 0 0 0 0 0 0 15 75%
3 3 3 3 3
75% 75% 75% 75% 75%

Front Squat 87 65 65 65 65 65 0 0 0 0 0 15 75%
3 3 3 3 3
100% 100% 100%

Snatch Deadlift 53 53 53 53 0 0 0 0 0 0 0 0 16 100%
6 5 5
Horizontal push (8x3) & pull (8x3) 0 48

8 8 8 8 8 8
0 0
TUESDAY AVG 79% VOL 69
70% 70% 70% 75% 75%

Power Sn + Sn Push Press +OHS
51 36 36 36 38 38 0 0 0 0 0 0 15 72%
(3+3+3)
3 3 3 3 3
70% 70% 70% 75% 75%

Power clean + Power Jerk 2(1+1) 68 48 48 48 51 51 0 0 0 0 0 0 15 72%
3 3 3 3 3
90% 90% 95% 95% 95%

Snatch pull 53 48 48 50 50 50 0 0 0 0 0 0 15 93%
3 3 3 3 3
Pull ups 0 24
8 8 8
0 0
0 0

WEDNESDAY AVG 78% VOL 103
75% 75% 75% 75% 75%

Clean 70 53 53 53 53 53 0 0 0 0 0 0 15 75%
3 3 3 3 3
75% 75% 75% 75% 75%

Jerk Bnk 56 42 42 42 42 42 0 0 0 0 0 0 15 75%
3 3 3 3 3
70% 70% 70% 70% 70%

Pause Back Squat + BS (1+1) 105 74 74 74 74 74 0 0 0 0 0 0 10 70%
2 2 2 2 2
90% 90% 95% 95% 95%

Clean Pull 70 63 63 67 67 67 0 0 0 0 0 0 15 93%
3 3 3 3 3

8 8 8 8 8 8
0 0
THURSDAY AVG 78% VOL 98
75% 75% 75% 75% 75%

Power Clean + Push Press (% of PP)
53 40 40 40 40 40 0 0 0 0 0 0 30 75%
2(2+1)
6 6 6 6 6
70% 70% 70% 70% 70%

Snatch Push Press + Snatch Balance
53 37 37 37 37 37 0 0 0 0 0 0 20 70%
3+1 (% of snatch)
4 4 4 4 4
90% 90% 90% 90% 90%

Snatch pull 53 48 48 48 48 48 0 0 0 0 0 0 15 90%
3 3 3 3 3
0 33
Pul ups (8x3) & strict OH press (3x3)
3 3 3 8 8 8
0 0
0 0

SATURDAY AVG 83% VOL 48
70% 75% 80% 73% 78% 83% 75% 80% 85%

Front Squat 87 61 65 70 64 68 72 65 70 74 0 0 18 78%
3 2 1 3 2 1 3 2 1
70% 75% 80% 73% 78% 83% 75% 80% 85%

Snatch 53 37 40 39 41 44 40 42 45 0 0 0 78%
3+1 2+1 1+1 3+1 2+1 1+1 3+1 2+1 1+1
75% 75% 75% 75% 75%

Clean & Jerk 60 45 45 45 45 45 0 0 0 0 0 0 15 75%
3 3 3 3 3
100% 100% 100%

Clean Deadlift 70 70 70 70 0 0 0 0 0 0 0 0 15 100%
5 5 5
0 0
0 0

Week
2
75% 75% 75% 80% 80%

Clean 70 53 53 53 56 56 0 0 0 0 0 0 15 77%
3 3 3 3 3
75% 75% 75% 80% 80%

Jerk Bnk 56 42 42 42 45 45 0 0 0 0 0 0 15 77%
3 3 3 3 3
70% 70% 70% 70% 70%

2 2 2 2 2
100% 105% 105%

Snatch Deadlift 53 53 56 56 0 0 0 0 0 0 0 0 15 103%
5 5 5

8 8 8 8 8 8
0 0
70% 75% 75% 75% 75%

51 36 38 38 38 38 0 0 0 0 0 0 45 74%
(3+3+3)
9 9 9 9 9
70% 75% 75% 75% 75%

Power clean + Power Jerk 2(1+1) 60 42 45 45 45 45 0 0 0 0 0 0 20 74%
4 4 4 4 4
95% 95% 100% 100% 100%

Snatch pull 53 50 50 53 53 53 0 0 0 0 0 0 20 98%
4 4 4 4 4
Pull ups 0 24
8 8 8
0 0
0 0

85% 85% 85% 85% 85%

74 74 74 74 74 0 0 0 0 0 0 10 85%
Front Squat 87
2 2 2 2 2
75% 75% 75% 80% 80%

Snatch 53 40 40 40 42 42 0 0 0 0 0 0 13 77%
3 3 3 2 2
75% 75% 75% 80% 80%

Jerk 56 42 42 42 45 45 0 0 0 0 0 0 15 77%
3 3 3 3 3
95% 95% 100% 100% 100%

Clean Pull 70 67 67 70 70 70 0 0 0 0 0 0 15 98%
3 3 3 3 3

8 8 8 8 8 8
0 0
75% 75% 75% 80% 80%

53 40 40 40 42 42 0 0 0 0 0 0 30 77%
2(2+1)
6 6 6 6 6
70% 70% 75% 75% 75%

53 37 37 40 40 40 0 0 0 0 0 0 20 73%
3+1 (% of snatch)
4 4 4 4 4
95% 95% 95% 95% 95%

Clean Pull 70 67 67 67 67 67 0 0 0 0 0 0 15 95%
3 3 3 3 3
Pul ups (8x3) & strict OH press (3x3) 0 33

3 3 3 8 8 8
0 0
0 0

Snatch 53 Hs 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk 60 HS 0 0 0 0 0 0 0 0 0 0 2

2
100% 105% 105%

Clean Deadlift 87 87 91 91 0 0 0 0 0 0 0 0 15 103%
5 5 5
70% 70% 70% 70% 70%

2 2 2 2 2
0 0
0 0

Week
3
85% 85% 85% 85%

Front Squat 87 74 74 74 74 0 0 0 0 0 0 0 12 85%
3 3 3 3
75% 80% 80% 80% 80%

Snatch 53 40 42 42 42 42 0 0 0 0 0 0 11 79%
3 2 2 2 2
75% 80% 80% 80% 80%

Jerk 56 42 45 45 45 45 0 0 0 0 0 0 11 79%
3 2 2 2 2
100% 100% 100% 100%

Clean Pull 70 70 70 70 70 0 0 0 0 0 0 0 12 100%
3 3 3 3

8 8 8 8 8 8
0 0
70% 75% 75% 80% 80%

51 36 38 38 41 41 0 0 0 0 0 0 25 76%
(2+2+1)
5 5 5 5 5
70% 75% 75% 80% 80%

Power Clean + power Jerk - 2+1 60 42 45 45 48 48 0 0 0 0 0 0 15 76%
3 3 3 3 3
95% 95% 95% 95%

Snatch Pull 53 50 50 50 50 0 0 0 0 0 0 0 12 95%
3 3 3 3
Pull ups 0 24
8 8 8
0 0
0 0

75% 80% 80% 80% 80%

Clean 70 53 56 56 56 56 0 0 0 0 0 0 11 79%
3 2 2 2 2
75% 80% 80% 80% 80%

Jerk Bnk 56 42 45 45 45 45 0 0 0 0 0 0 11 79%
3 2 2 2 2
100% 100% 100% 100%

Snatch Pull 53 53 53 53 53 0 0 0 0 0 0 0 12 100%
3 3 3 3

8 8 8 8 8 8
Weighted Dips/Push ups/press and

0 48
Dumbell bodyweight rows
8 8 8 8 8 8
0 0
75% 80% 80% 80% 80%

53 40 42 42 42 42 0 0 0 0 0 0 30 79%
2(2+1)
6 6 6 6 6
70% 75% 75% 80% 80%

53 37 40 40 42 42 0 0 0 0 0 0 20 76%
3+1 (% of snatch)
4 4 4 4 4
95% 95% 95% 95%

Clean Pull 70 67 67 67 67 0 0 0 0 0 0 0 12 95%
3 3 3 3

8 8 8 3 3 3
0 0
0 0

90% 90% 90% 90% 90%

Front Squat 87 78 78 78 78 78 0 0 0 0 0 0 5 90%
1 1 1 1 1
Snatch 53 HS 0 0 0 0 0 0 0 0 0 0 4
4
Clean & Jerk 60 HS 0 0 0 0 0 0 0 0 0 0 5

5
100% 100% 100%

Snatch Pull 53 53 53 53 0 0 0 0 0 0 0 0 9 100%
3 3 3
0 0
0 0

Week
4
75% 80% 80% 85% 85%

Clean & Jerk - 2+1, 1+1 60 45 48 48 51 51 0 0 0 0 0 0 11 81%
3 2 2 2 2
95% 100% 105% 105% 105%

Clean Pull 56 53 56 59 59 59 0 0 0 0 0 0 11 102%
3 2 2 2 2
70% 70% 70% 70% 70%

2 2 2 2 2
Horizontal push (8x3) & pull (8x3) 105 0 0 0 0 0 0 0 0 0 0 0 48

8 8 8 8 8 8
0 0
0 0
70% 75% 80% 85% 85% 85%

Power Snatch + OHS - 2+1, 1+1 51 36 38 41 43 43 43 0 0 0 0 0 15 80%
3 3 3 2 2 2
70% 75% 80% 85% 85% 85%

Power Clean + Power jerk - 2+1, 1+1 60 42 45 48 51 51 51 0 0 0 0 0 14 80%
3 3 2 2 2 2
95% 95% 100% 100%

Snatch Pull 53 50 50 53 53 0 0 0 0 0 0 0 8 98%
2 2 2 2
Pull Ups 0 24
8 8 8
0 0
0 0

90% 90% 90%

Front Squat 87 78 78 78 0 0 0 0 0 0 0 0 6 90%
2 2 2
75% 80% 85% 85% 85%

Snatch 53 40 42 45 45 45 0 0 0 0 0 0 7 82%
2 2 1 1 1
75% 80% 85% 85% 85%

Jerk 56 42 45 48 48 48 0 0 0 0 0 0 7 82%
2 2 1 1 1
100% 100% 105% 105%

Snatch Pull 70 70 70 74 74 0 0 0 0 0 0 0 10 103%
3 3 2 2

8 8 8 8 8 8
0 0
75% 75% 80% 80% 80% 80%

Power Snatch 51 38 38 41 41 41 41 0 0 0 0 0 8 78%
2 2 1 1 1 1
75% 75% 80% 80% 80% 80%

Power Clean + Power Jerk - 2+1, 1+1 60 45 45 48 48 48 48 0 0 0 0 0 14 78%
3 3 2 2 2 2
95% 95% 100% 100%

Clean Pull 70 67 67 70 70 0 0 0 0 0 0 0 8 98%
2 2 2 2

8 8 8 3 3 3
0 0
0 0

Snatch 53 HS 0 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk 60 HS 0 0 0 0 0 0 0 0 0 0 2

2
105% 105% 105%

Clean Pull 70 74 74 74 0 0 0 0 0 0 0 0 9 105%
3 3 3
70% 70% 70% 70% 70%

2 2 2 2 2
0 0
0 0

Week
5
95% 95% 95%

Front Squat 87 83 83 83 0 0 0 0 0 0 0 0 3 95%
1 1 1
60% 65% 70% 75% 80% 85% 85% 85%

Snatch 53 32 34 37 40 42 45 45 45 0 0 0 14 76%
3 3 2 2 1 1 1 1
60% 65% 70% 75% 80% 85%

Clean & Jerk 60 36 39 42 45 48 51 0 0 0 0 0 12 73%
2 2 2 2 2 2
85% 90% 95%

Clean Pull 70 60 63 67 0 0 0 0 0 0 0 0 6 90%
2 2 2
0 0
70% 70% 70% 75% 75% 75%

Power Snatch 51 36 36 36 38 38 38 0 0 0 0 0 6 73%
1 1 1 1 1 1
70% 70% 70% 75% 75% 75%

Power Clean + Power Jerk - 1+1 60 42 42 42 45 45 45 0 0 0 0 0 12 73%
2 2 2 2 2 2
Pull Ups 0 0
0 0
0 0
0 0

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

Snatch 53 32 34 37 40 42 42 42 0 0 0 0 13 73%
3 3 2 2 1 1 1
60% 65% 70% 75% 80%

Clean & Jerk - 1+1 60 36 39 42 45 48 0 0 0 0 0 0 10 70%
2 2 2 2 2
85% 90% 95%

Snatch Pull 53 45 48 50 0 0 0 0 0 0 0 0 6 90%
2 2 2
70% 70% 70% 70% 70%

2 2 2 2 2

8 8 8 8 8 8
0 0
70% 70% 70% 75% 75% 75%

Power Snatch 51 36 36 36 38 38 38 0 0 0 0 0 6 73%
1 1 1 1 1 1
70% 70% 70% 75% 75% 75%

Power Clean + Power Jerk - 1+1 60 42 42 42 45 45 45 0 0 0 0 0 12 73%
2 2 2 2 2 2

3 3 3 8 8 8
0 0
0 0
0 0

SATURDAY AVG VOL 4
Front Squat 87 HS 0 0 0 0 0 0 0 0 0 0 1
1
Snatch 53 HS 0 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk 60 HS 0 0 0 0 0 0 0 0 0 0 2

2
0 0
0 0


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Lift PR 5 Weeks Front Squat Emphasis

Snatch 53 This is a preparatory cycle that emphasizes front squatstrength and

View Cycle Online Here

Help & Info

808080Copyright Greg Everett. Distribution without permission is

MONDAY AVG 81% VOL 109

75% 75% 75% 75% 75%

75% 75% 75% 75% 75%

75% 75% 75% 75% 75%

100% 100% 100%

Horizontal push (8x3) & pull (8x3) 0 48

TUESDAY AVG 79% VOL 69

70% 70% 70% 75% 75%

70% 70% 70% 75% 75%

90% 90% 95% 95% 95%

808080Copyright Greg Everett. Distribution without permission is

75% 75% 75% 75% 75%

75% 75% 75% 75% 75%

70% 70% 70% 70% 70%

90% 90% 95% 95% 95%

Horizontal push (8x3) & pull (8x3) 0 48

THURSDAY AVG 78% VOL 98

75% 75% 75% 75% 75%

70% 70% 70% 70% 70%

90% 90% 90% 90% 90%

808080Copyright Greg Everett. Distribution without permission is

70% 75% 80% 73% 78% 83% 75% 80% 85%

70% 75% 80% 73% 78% 83% 75% 80% 85%

75% 75% 75% 75% 75%

100% 100% 100%

808080Copyright Greg Everett. Distribution without permission is

MONDAY AVG 82% VOL 103

75% 75% 75% 80% 80%

75% 75% 75% 80% 80%

70% 70% 70% 70% 70%

100% 105% 105%

Horizontal push (8x3) & pull (8x3) 0 48

TUESDAY AVG 82% VOL 109

70% 75% 75% 75% 75%

70% 75% 75% 75% 75%

95% 95% 100% 100% 100%

808080Copyright Greg Everett. Distribution without permission is

85% 85% 85% 85% 85%

75% 75% 75% 80% 80%

75% 75% 75% 80% 80%

95% 95% 100% 100% 100%

Horizontal push (8x3) & pull (8x3) 0 48

THURSDAY AVG 82% VOL 98

75% 75% 75% 80% 80%

70% 70% 75% 75% 75%

95% 95% 95% 95% 95%

Pul ups (8x3) & strict OH press (3x3) 0 33

808080Copyright Greg Everett. Distribution without permission is

Clean & Jerk 60 HS 0 0 0 0 0 0 0 0 0 0 2

100% 105% 105%

70% 70% 70% 70% 70%

808080Copyright Greg Everett. Distribution without permission is

MONDAY AVG 86% VOL 94