CatalystAthletics-5 Weeks Front Squat Emphasis

Lift PR 5 Weeks Front Squat Emphasis
Snatch 94 This is a preparatory cycle that emphasizes front squatstrength and

tests for a max front squat on the lastSaturday
Clean & Jerk 113
Volume: Moderate
Clean 113
Intensity: Moderate
Jerk 113
Good For:
Power Snatch 83
Leg strength (especially front squat specifically)
Power Clean 105
Notes:
Power Jerk 105
This program is intended to improve and test the squat.It does NOT
Back Squat 139 finish with a snatch and clean & jerk peak,although you will still get
Front Squat 118 plenty of snatch and CJ work andmany people do improve
significantly in these lifts as wellas the squat.
Overhead Squat 100 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 90 1+1+1 would be 1 clean then 1power jerk then 1 jerk for each set.
Push Press 98 DO BACK, ABS AND SOULDER PREHAB WORKDAILY.
Accessories use moderstely heavy weights.For HS: Work up to max
Muscle Snatch 60 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 108
75% 75% 75% 75% 75%

Snatch 94 71 71 71 71 71 0 0 0 0 0 0 15 75%
3 3 3 3 3
75% 75% 75% 75% 75%

Jerk 113 85 85 85 85 85 0 0 0 0 0 0 15 75%
3 3 3 3 3
75% 75% 75% 75% 75%

Front Squat 118 89 89 89 89 89 0 0 0 0 0 15 75%
3 3 3 3 3
100% 100% 100%

Snatch Deadlift 94 94 94 94 0 0 0 0 0 0 0 0 15 100%
5 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
83 58 58 58 62 62 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) 105 74 74 74 79 79 0 0 0 0 0 0 15 72%
3 3 3 3 3
90% 90% 95% 95% 95%

Snatch pull 94 85 85 89 89 89 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 113 85 85 85 85 85 0 0 0 0 0 0 15 75%
3 3 3 3 3
75% 75% 75% 75% 75%

Jerk Bnk 113 85 85 85 85 85 0 0 0 0 0 0 15 75%
3 3 3 3 3
70% 70% 70% 70% 70%

Pause Back Squat + BS (1+1) 139 97 97 97 97 97 0 0 0 0 0 0 10 70%
2 2 2 2 2
90% 90% 95% 95% 95%

Clean Pull 113 102 102 107 107 107 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)
98 74 74 74 74 74 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
94 66 66 66 66 66 0 0 0 0 0 0 20 70%
3+1 (% of snatch)
4 4 4 4 4
90% 90% 90% 90% 90%

Snatch pull 94 85 85 85 85 85 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 118 83 89 94 86 92 98 89 94 100 0 0 18 78%
3 2 1 3 2 1 3 2 1
70% 75% 80% 73% 78% 83% 75% 80% 85%

Snatch 94 66 71 69 73 78 71 75 80 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 113 85 85 85 85 85 0 0 0 0 0 0 15 75%
3 3 3 3 3
100% 100% 100%

Clean Deadlift 113 113 113 113 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 113 85 85 85 90 90 0 0 0 0 0 0 15 77%
3 3 3 3 3
75% 75% 75% 80% 80%

Jerk Bnk 113 85 85 85 90 90 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 94 94 99 99 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%

83 58 62 62 62 62 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) 105 74 79 79 79 79 0 0 0 0 0 0 20 74%
4 4 4 4 4
95% 95% 100% 100% 100%

Snatch pull 94 89 89 94 94 94 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%

100 100 100 100 100 0 0 0 0 0 0 10 85%
Front Squat 118
2 2 2 2 2
75% 75% 75% 80% 80%

Snatch 94 71 71 71 75 75 0 0 0 0 0 0 13 77%
3 3 3 2 2
75% 75% 75% 80% 80%

Jerk 113 85 85 85 90 90 0 0 0 0 0 0 15 77%
3 3 3 3 3
95% 95% 100% 100% 100%

Clean Pull 113 107 107 113 113 113 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%

98 74 74 74 78 78 0 0 0 0 0 0 30 77%
2(2+1)
6 6 6 6 6
70% 70% 75% 75% 75%

94 66 66 71 71 71 0 0 0 0 0 0 20 73%
3+1 (% of snatch)
4 4 4 4 4
95% 95% 95% 95% 95%

Clean Pull 113 107 107 107 107 107 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 94 Hs 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk 113 HS 0 0 0 0 0 0 0 0 0 0 2

2
100% 105% 105%

Clean Deadlift 118 118 124 124 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 118 100 100 100 100 0 0 0 0 0 0 0 12 85%
3 3 3 3
75% 80% 80% 80% 80%

Snatch 94 71 75 75 75 75 0 0 0 0 0 0 11 79%
3 2 2 2 2
75% 80% 80% 80% 80%

Jerk 113 85 90 90 90 90 0 0 0 0 0 0 11 79%
3 2 2 2 2
100% 100% 100% 100%

Clean Pull 113 113 113 113 113 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%

83 58 62 62 66 66 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+1 105 74 79 79 84 84 0 0 0 0 0 0 15 76%
3 3 3 3 3
95% 95% 95% 95%

Snatch Pull 94 89 89 89 89 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 113 85 90 90 90 90 0 0 0 0 0 0 11 79%
3 2 2 2 2
75% 80% 80% 80% 80%

Jerk Bnk 113 85 90 90 90 90 0 0 0 0 0 0 11 79%
3 2 2 2 2
100% 100% 100% 100%

Snatch Pull 94 94 94 94 94 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%

98 74 78 78 78 78 0 0 0 0 0 0 30 79%
2(2+1)
6 6 6 6 6
70% 75% 75% 80% 80%

94 66 71 71 75 75 0 0 0 0 0 0 20 76%
3+1 (% of snatch)
4 4 4 4 4
95% 95% 95% 95%

Clean Pull 113 107 107 107 107 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 118 106 106 106 106 106 0 0 0 0 0 0 5 90%
1 1 1 1 1
Snatch 94 HS 0 0 0 0 0 0 0 0 0 0 4
4
Clean & Jerk 113 HS 0 0 0 0 0 0 0 0 0 0 5

5
100% 100% 100%

Snatch Pull 94 94 94 94 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+1 113 85 90 90 96 96 0 0 0 0 0 0 11 81%
3 2 2 2 2
95% 100% 105% 105% 105%

Clean Pull 113 107 113 119 119 119 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) 139 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 83 58 62 66 71 71 71 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+1 105 74 79 84 89 89 89 0 0 0 0 0 14 80%
3 3 2 2 2 2
95% 95% 100% 100%

Snatch Pull 94 89 89 94 94 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 118 106 106 106 0 0 0 0 0 0 0 0 6 90%
2 2 2
75% 80% 85% 85% 85%

Snatch 94 71 75 80 80 80 0 0 0 0 0 0 7 82%
2 2 1 1 1
75% 80% 85% 85% 85%

Jerk 113 85 90 96 96 96 0 0 0 0 0 0 7 82%
2 2 1 1 1
100% 100% 105% 105%

Snatch Pull 113 113 113 119 119 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 83 62 62 66 66 66 66 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+1 105 79 79 84 84 84 84 0 0 0 0 0 14 78%
3 3 2 2 2 2
95% 95% 100% 100%

Clean Pull 113 107 107 113 113 0 0 0 0 0 0 0 8 98%
2 2 2 2

8 8 8 3 3 3
0 0
0 0

Snatch 94 HS 0 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk 113 HS 0 0 0 0 0 0 0 0 0 0 2

2
105% 105% 105%

Clean Pull 113 119 119 119 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 118 112 112 112 0 0 0 0 0 0 0 0 3 95%
1 1 1
60% 65% 70% 75% 80% 85% 85% 85%

Snatch 94 56 61 66 71 75 80 80 80 0 0 0 14 76%
3 3 2 2 1 1 1 1
60% 65% 70% 75% 80% 85%

Clean & Jerk 113 68 73 79 85 90 96 0 0 0 0 0 12 73%
2 2 2 2 2 2
85% 90% 95%

Clean Pull 113 96 102 107 0 0 0 0 0 0 0 0 6 90%
2 2 2
0 0
70% 70% 70% 75% 75% 75%

Power Snatch 83 58 58 58 62 62 62 0 0 0 0 0 6 73%
1 1 1 1 1 1
70% 70% 70% 75% 75% 75%

Power Clean + Power Jerk - 1+1 105 74 74 74 79 79 79 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 94 56 61 66 71 75 75 75 0 0 0 0 13 73%
3 3 2 2 1 1 1
60% 65% 70% 75% 80%

Clean & Jerk - 1+1 113 68 73 79 85 90 0 0 0 0 0 0 10 70%
2 2 2 2 2
85% 90% 95%

Snatch Pull 94 80 85 89 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 83 58 58 58 62 62 62 0 0 0 0 0 6 73%
1 1 1 1 1 1
70% 70% 70% 75% 75% 75%

Power Clean + Power Jerk - 1+1 105 74 74 74 79 79 79 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 118 HS 0 0 0 0 0 0 0 0 0 0 1

1
Snatch 94 HS 0 0 0 0 0 0 0 0 0 0 1
1
Clean & Jerk 113 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 94 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 108

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 113 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

85% 85% 85% 85%

75% 80% 80% 80% 80%

75% 80% 80% 80% 80%

100% 100% 100% 100%

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

TUESDAY AVG 82% VOL 76