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CATALYST ATHLETICS TRAINING CYCLE

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4-Block Cycle 3
16 weeks

This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis.

Export Cycle as Word Doc




Monday August 18 2008
Comments (38)

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of sn) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (DB or plate behind neck) - 3 x 10
  • Lateral planks - 3 x max

Week 1S1

Post numbers and questions to comments.
Tuesday August 19 2008
Comments (34)

  • Muscle snatch - heavy single
  • Tall clean + push press + push jerk - 50% (of clean) x 2 x 4

3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +

Post numbers and questions to comments.
Wednesday August 20 2008
Comments (23)

  • Front squat - 73% x 3 x 5
  • Snatch pull - 100% x 3 x 3
  • Rack jerk behind neck - heavy single; 85% of single x 1 x 3

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW

Post numbers and questions to comments.
Thursday August 21 2008
Comments (14)

Rest Day
Friday August 22 2008
Comments (29)

  • Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3
  • Overhead squat - heavy single; 85% of single x 2 x 3
  • Chin-ups - 3 x 12 (add weight if needed)

4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks

Post numbers and questions to comments.
Saturday August 23 2008
Comments (23)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab work of choice

Post numbers and questions to comments.
Sunday August 24 2008
Comments (2)

Rest Day
Monday August 25 2008
Comments (41)

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Push press - 83% x 4 x 5
  • Chin-ups - 3 x 10 (weighted if needed)
  • GHD sit-ups - 3 x 15 slow
  • Russian twists - 3 x 20

Week 2S1

Post numbers and questions to comments.
Tuesday August 26 2008
Comments (25)

  • Muscle snatch - heavy single
  • Power clean + push jerk - 75% (of power clean) x 2 x 3


3 rounds for time of:
10 (1 Sandbag shoulder clean + 2 lunge) - 50% BW
20 kipping pull-ups


Post numbers and questions to comments.
Wednesday August 27 2008
Comments (30)

  • Front squat - 77% x 3 x 5
  • Snatch pull - 103% x 3 x 3
  • Rack jerk - heavy single; 85% of single x 1 x 3


For time:
20 KB swings
10 box jumps
15 KB swings
5 box jumps
500 m row
5 box jumps
15 KB swings
10 box jumps
20 KB swings


Post numbers and questions to comments.
Thursday August 28 2008
Comments (14)

Rest Day
Friday August 29 2008
Comments (20)

  • 3-position snatch - 70% x 3 sets
  • Snatch balance - heavy single; 85% x 1 x 2
  • Pull-ups - 3 x max (deadhang)
  • Ab roll-outs - 3 x 15


Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes


Post numbers and questions to comments.
Saturday August 30 2008
Comments (13)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • 3 ab exercises of your choice


Post numbers and questions to comments.
Sunday August 31 2008
Comments (1)

Rest Day
Monday September 1 2008
Comments (21)

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% x 2 x 3
  • Push press - 85% x 3 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (weight behind neck) - 3 x 10
  • Side bends - 3 x 10 heavy


Week 3S1

Post numbers and questions to comments.
Tuesday September 2 2008
Comments (22)

  • Muscle snatch - 90% of last Tues x 1 x 3
  • Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3


4 rounds for time of:
5 kipping pull-ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30% BW

Post numbers and questions to comments.
Wednesday September 3 2008
Comments (24)

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 3 x 3
  • Rack jerk behind neck - heavy single


3 rounds for time of:
10 sand bag half-moons - 35% BW
10 burpees


Post numbers and questions to comments.
Thursday September 4 2008
Comments (6)

Rest Day
Friday September 5 2008
Comments (9)

  • Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets
  • Overhead squat - heavy single
  • Chin-ups - 3 x max


3 rounds for time of:
50 m sprint
20 KB cross-chops - 25% BW


Post numbers and questions to comments.
Saturday September 6 2008
Comments (21)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • 2 ab exercises of your choice

Post numbers and questions to comments.
Sunday September 7 2008
Comments (25)

Rest Day
Monday September 8 2008
Comments (30)

  • Back squat - 90% x 2 x 3
  • Snatch pull - 107% x 2 x 3
  • Press - 4 x 4 med-heavy weight
  • Chin-ups - 3 x 90% of last Friday's reps
3 sets of:
  • A. GHD sit-ups  x 15 slow
  • B. GHD Russian twists x 20


Week 4S1

Post numbers and questions to comments.
Tuesday September 9 2008
Comments (16)

  • Muscle snatch - to med-heavy single
  • 3-position clean (mid-hang, hang, floor) - 65% x 3 sets
  • Push jerk + jerk - 65% (of jerk) x 3 sets
For time:
20 burpess
5 kipping pull-ups
15 burpees
10 pull-ups
10 burpees
15 pull-ups
5 burpees
20 pull-ups
Wednesday September 10 2008
Comments (24)

  • Overhead squat - heavy double
  • Front squat - heavy single; not max
  • Rack jerk - heavy single
3 rounds for time of:
30 Ball slams - 10% BW
10 clapping push-ups
Thursday September 11 2008
Comments (13)

  • Muscle snatch + 2 overhead squat + snatch balance - 3 sets med weight
  • 2-position snatch (mid-hang, floor) - 60% x 4 sets
  • V-ups - 3 x 10
3 sets:
600 m row sprint
3 min rest
Friday September 12 2008
Comments (11)

Rest Day
Saturday September 13 2008
Comments (18)

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - Max
3 sets of:
  • A. Ab rollouts x 15
  • B. Lateral planks - max time
Sunday September 14 2008
Comments (10)

Rest Day
Monday September 15 2008
Comments (25)

  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
  • Front squat - 85% x 2 x 3
  • Jerk dip squat - 110% (of jerk) x 5 x 2
  • GHD sit-ups - 3 x 8 (weighted if needed)

Week 1B1
Tuesday September 16 2008
Comments (21)

  • Muscle snatch - 85% x 2 x 2
  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
  • Clean & jerk - 80% x 1 x 4
3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises
Wednesday September 17 2008
Comments (20)

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 90% x 2 x 3
3 sets of:
  • A. Weighted sit-ups - 8 reps
  • B. Lateral planks - max
Thursday September 18 2008
Comments (5)

Rest Day
Friday September 19 2008
Comments (21)

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 5
  • Clean & jerk - (70% x 2, 80% x 1) x 3
3 rounds for time of:
10 box jumps - mid-thigh+
10 DB push press - 25% BW (each)
  • Ab wheel - 3 x 15
Saturday September 20 2008
Comments (21)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 90% x 2 x 2
  • Ab work of choice
Sunday September 21 2008
Comments (3)

Rest Day
Monday September 22 2008
Comments (30)

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • Pull-ups - 3 x 10 (weighted if needed)
3 sets of:
  • A. GHD sit-ups - 15 slow
  • B. Sidebends - 10/side

Week 2B1
Tuesday September 23 2008
Comments (25)

  • Muscle snatch - heavy single
  • Snatch - 80% x 1, 70% x 2, 80% x 1, 70% x 2, 80% x 1
  • Clean & jerk - 80% x 1 x 5
  • Front and lateral planks - 3 x max
5 rounds for time of:
8 kipping pull-ups
4 box jumps - mid-thigh+
Wednesday September 24 2008
Comments (14)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 90% x 2 x 2
3 rounds for time of:
10 (Sand bag clean to shoulder + 2 lunges)
15 push ball
20 sit-ups
Thursday September 25 2008
Comments (15)

Rest Day
Friday September 26 2008
Comments (17)

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 70% x 1 + 2, 80% x 1, 70% x 1 + 2, 80% x 1 x 2
3 rounds for time of:
300 m row
10 KB high pulls - 30% BW

3 sets of:
  • A. Weighted sit-up (behind neck) - 3 x 8
  • B. GHD reverse crunch - 3 x 15
Saturday September 27 2008
Comments (13)

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Glute-ham raise - 3 x 10
  • Ab work of choice
Sunday September 28 2008
Comments (8)

Rest Day
Monday September 29 2008
Comments (17)

  • Snatch - 100% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
3 sets of:
  • A. Chin-ups - max reps
  • B. Hanging leg raise

Week 3B1
Tuesday September 30 2008
Comments (10)

  • Muscle snatch - 85% x 2 x 2
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Ab wheel - 3 x 15
Wednesday October 1 2008
Comments (29)

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Back squat - 90% x 2 x 2
20-15-10 reps for time of:
DB muscle snatch (2-arms) - 15% BW each
Kipping pull-ups
Thursday October 2 2008
Comments (11)

Rest Day
Friday October 3 2008
Comments (12)

  • Power snatch - 80% x 1 x 3
  • Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
400 m row
10 box jumps - mid-thigh+
20 sit-ups
Saturday October 4 2008
Comments (17)

  • Muscle snatch - heavy single
  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Hanging leg raise - 3 x 15
  • Weighted GHD sit-up - 3 x 8
Sunday October 5 2008
Comments (11)

Rest Day
Monday October 6 2008
Comments (25)

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Front squat - 90% x 2 x 2
3 rounds for time of:
500 m row
30 sit-ups

Week 4B1
Tuesday October 7 2008
Comments (16)

  • Muscle snatch - heavy single
  • Snatch - 85% x 1 x 2
  • Clean & jerk - 85% x 1 x 2
  • Pull-ups - 3 x max
  • TGU sit-ups - 3 x 8
Wednesday October 8 2008
Comments (12)

  • Snatch - 80% x 1 x 2
  • Clean & jerk - 80% x 1 x 2
  • Ab work of choice
Thursday October 9 2008
Comments (21)

  • Muscle snatch + 2 OHS - light-med x 3 sets
  • Snatch - 70% x 1 x 4
  • Clean & jerk - 70% x 1 x 4
Friday October 10 2008
Comments (5)

Rest Day
Saturday October 11 2008
Comments (16)

  • Snatch - Max
  • Clean & jerk - max
  • Front squat - max
Sunday October 12 2008
Comments (7)

Rest Day
Monday October 13 2008
Comments (24)

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x max
  • Weighted GHD sit-ups - 3 x 10
  • GHD russian twists - 3 x 30

Week 1S2
Tuesday October 14 2008
Comments (25)

  • Muscle snatch - heavy single
  • 3-position snatch (floor, knee, mid-thigh) - 65% x 3 sets
  • 3-position clean & jerk (floor, knee, mid-thigh) - 65% x 3 sets

3 rounds for time of:
100 m sprint
10 burpees
Wednesday October 15 2008
Comments (15)

  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - heavy single; 85% of single x 1 x 2
3 rounds for time of:
20 kipping pull-ups
7 box jumps

3 sets of:
A. Lateral planks x max time
B. Hanging leg raise x 10
Thursday October 16 2008
Comments (5)

Rest Day (well-deserved)
Friday October 17 2008
Comments (20)

  • Snatch balance - heavy single
  • Tall snatch - find a challenging but fast weight x 2 x 5 sets
  • Chin-ups - 3 x max

For time:
200 m row
40 sit-ups
400 m row
30 sit-ups
600 m row
20 sit-ups
Saturday October 18 2008
Comments (15)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Pull-up variation of choice - 3 sets
  • Ab work of choice
Sunday October 19 2008
Comments (7)

Rest Day
Monday October 20 2008
Comments (14)

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Push press - 83% x 4 x 5
  • Pull-up - 3 x max
3 sets of:
A. Overhead sit-up x 10
B. Knees to elbows x 15

Week 2S2
Tuesday October 21 2008
Comments (17)

  • Muscle snatch - heavy single
  • 2-position snatch (floor, mid-thigh) - 70% x 2 sets
  • 2-position clean + 2 jerks - 70% x 2 sets
3 rounds for time of:
10 jumping sit-ups
10 sand bag halfmoons - 25% BW
Wednesday October 22 2008
Comments (14)

  • 2 Front squat + push jerk + jerk - 75% (of jerk) x 4 sets
  • Snatch pull - 103% (of snatch) x 3 x 3
3 rounds for time:
10 sand bag cleans to shoulder - 50% BW
20 kipping pull-ups
Thursday October 23 2008
Comments (9)

Rest
Friday October 24 2008
Comments (21)

  • Overhead squat - heavy single
  • 2 Tall clean + push press + jerk - find a challenging but fast weight x 5 sets
  • Chin-ups - 3 x max
4 rounds for time of:
10 KB swings - 30% BW
5 box jumps - mid-thigh+
Saturday October 25 2008
Comments (11)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice
Sunday October 26 2008
Comments (10)

Rest
Monday October 27 2008
Comments (23)

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% (of snatch) x 2 x 3
  • Push press - 85% x 3 x 5
3 sets of:
A. TGU sit-up x 10
B. KB sidebend x 20

Week 3S2
Tuesday October 28 2008
Comments (19)

  • Muscle snatch - heavy single x 3
  • Push press + push jerk + jerk - 60% (of jerk) x 3 sets
  • Power clean - 75% x 2 x 3
3 rounds for time of:
10 kipping pull-ups
10 GHD sit-ups
Wednesday October 29 2008
Comments (22)

  • Snatch balance - heavy single
  • Front squat - 80% x 2 x 4
  • Snatch pull - 105% x 3 x 3
3 rounds for time of:
10 broad jumps
10 KB swings - 30% BW
10 push-ups
Thursday October 30 2008
Comments (9)

Rest Day
Friday October 31 2008
Comments (16)

  • Muscle snatch + snatch balance + 2 OHS - challenging weight x 3 sets
  • Rack jerk - heavy single
  • Pull-ups - 3 x max
For time:
Row 250 m
5 box jumps
25 sit-ups
Row 500 m
10 box jumps
20 sit-ups
Row 750 m
15 box jumps
15 sit-ups
Saturday November 1 2008
Comments (9)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab work of choice
Sunday November 2 2008
Comments (8)

Rest Day
Monday November 3 2008
Comments (17)

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% x 1 x 2
  • Press - 80% x 4 x 4
  • Pull-ups - 3 x max
  • Weighted GHD sit-ups - 3 x 10
Week 4S2
Tuesday November 4 2008
Comments (20)

  • Muscle snatch - heavy single
  • Tall clean + mid-hang clean + 2 jerk - 55% (of clean) x 3 sets
20-15-10 reps for time of:
Burpees
Kipping pull-ups
Wednesday November 5 2008
Comments (9)

  • Front squat - 90% x 1
  • Rack jerk - 70% x 2 x 3

For time:


3 rounds:
200 m row
10 kipping pull-ups

2 min rest

2 rounds:
300 m row
10 box jumps
Thursday November 6 2008
Comments (19)

  • Snatch + power snatch - 60% x 4 sets
  • Overhead squat - 85% x 1 x 2
3 sets of:
A. 40 Russian twists
B. 15 Hanging leg raise
Friday November 7 2008
Comments (7)

Rest Day
Saturday November 8 2008
Comments (10)

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - Max
  • Ab work of choice
Sunday November 9 2008
Comments (4)

Rest Day
Monday November 10 2008
Comments (15)

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - (80% x 2, 85% x 1) x 3
  • Weighted GHD sit-ups - 3 x 10

Week 1B2
Tuesday November 11 2008
Comments (17)

  • Muscle snatch - heavy single
  • Snatch - 70% x 1, 80% x 1, 70% x 1, 80% x 1 x 2
  • Power clean & jerk - 80% x 1 x 4
20-15-10 reps for time:
Jumping sit-ups
Kipping pull-ups
Wednesday November 12 2008
Comments (10)

  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
  • Front squat - 85% x 2 x 3
  • Hanging leg raises - 3 x 15
Thursday November 13 2008
Comments (9)

Rest Day
Friday November 14 2008
Comments (13)

  • Power snatch - 80% x 1 x 4
  • Clean & jerk - (70% x 1, 80% x 1) x 2
3 rounds for time:
500 m row
10 Sandbag halfmoons - 30% BW
Saturday November 15 2008
Comments (8)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 90% x 2 x 2
3 rounds for time:
10 KB swings - 30% BW
50 m sprint
1 min rest
Sunday November 16 2008
Comments (0)

Rest Day
Monday November 17 2008
Comments (15)

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 3
  • Back squat - 85% x 2 x 3
3 sets of:
A. Chin-ups - max
B. GHD reverse crunch x 15

Week 2B2
Tuesday November 18 2008
Comments (12)

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 3
3 rounds for time of:
10 walking lunges
10 box jumps - mid-thigh+
Wednesday November 19 2008
Comments (22)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 90% x 1, 80% x 3, 90% x 1, 85% x 2, 90% x 1
3 rounds for time of:
20 kipping pull-ups
15 KB swings - 35% BW
Thursday November 20 2008
Comments (0)

Rest Day
Friday November 21 2008
Comments (13)

  • Power snatch - 80% x 1 x 4
  • Power clean + push jerk + jerk - 80% x 1 x 3
4 rounds for time:
300 m row
10 (1 push-up + 4 mountain climbers)
Saturday November 22 2008
Comments (6)

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Back squat - 95% x 1 x 2
  • Ab work of choice
Sunday November 23 2008
Comments (0)

Rest Day
Monday November 24 2008
Comments (12)

  • Snatch - 100% x 1
  • Clean& jerk - 90% x 1 x 2
  • Front squat - 90% x 1
  • Pull-ups - 2 x max
  • Overhead sit-ups - 3 x 10
Week 3B2
Tuesday November 25 2008
Comments (13)

  • Power snatch - 80% x 1 x 3
  • Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
10 1-arm DB power snatch - 20% BW
30 sit-ups
Wednesday November 26 2008
Comments (3)

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Front squat - heavy single
10-8-6-4-2 reps for time of:
Kipping pull-ups
Box jumps - mid-thigh+
Thursday November 27 2008
Comments (4)

Rest Day
Friday November 28 2008
Comments (7)

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
6 rounds for time of:
5 KB swings - 40% BW
5 burpees
Saturday November 29 2008
Comments (6)

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Back squat - 90% x 2 x 2
  • Ab work of choice
Sunday November 30 2008
Comments (7)

Rest Day
Monday December 1 2008
Comments (11)

  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 4
  • Front squat - 90% x 1 x 2
  • Pull-ups - 2 x max
  • Hanging leg raise - 3 x 10
  • KB cross-chops - 2 x 20

Week 4B2
Tuesday December 2 2008
Comments (8)

  • Muscle snatch - med-heavy double
  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
3 rounds for time:
400 m row
45 sec rest
Wednesday December 3 2008
Comments (9)

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Ab work of choice
Thursday December 4 2008
Comments (7)

  • Snatch - 75% x 1 x 3
  • Clean & jerk - 75% x 1 x 3
  • Short, light ab work
Friday December 5 2008
Comments (2)

Rest
Saturday December 6 2008
Comments (7)

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max
Sunday December 7 2008
Comments (2)

Rest
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