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olympic weightlifting, weightlifting, snatch, clean, jerk
CATALYST ATHLETICS TRAINING CYCLE

4-Block Cycle 4
16 weeks

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

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Monday December 15 2008
Comments (36)

  • 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 - (6, 8, 10 reps) x 2
  • Weighted sit-ups - 3 x 10
Week 1 - Strength mesocycle 1
Tuesday December 16 2008
Comments (27)

  • Mid-hang muscle snatch - 60% x 3 x 3
  • 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets
10-16-20 reps for time:
KB swings - 30% BW
KB clean + 2 push press (each side) - 30% BW
Wednesday December 17 2008
Comments (32)

  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single
3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW
Thursday December 18 2008
Comments (6)

Rest
Friday December 19 2008
Comments (20)

  • Power snatch - 75% x 2 x 3
  • Snatch balance - heavy single; 80% x 2 x 2
5 rounds for time:
8 kipping pull-ups
200 m row
Saturday December 20 2008
Comments (20)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab wheel - 3 x 15
Sunday December 21 2008
Comments (3)

Rest
Monday December 22 2008
Comments (20)

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% x 3 x 3
  • Push press - 83% x 5 x 5
  • Bent row - test max; 77% x 8 x 3
  • Weighted GHD sit-ups - 3 x 6
Strength Cycle 1 - Week 2
Tuesday December 23 2008
Comments (17)

  • Mid-hang muscle snatch - 62% x 3 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 4 sets
4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW
Wednesday December 24 2008
Comments (18)

  • Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3
  • Snatch pull - 103% (of snatch) x 3 x 3
  • Rack jerk - heavy single; 90% x 1, 85% x 1 x 2
3 rounds for time of:
10 sand bag halfmoons - 25% BW
10 clapping push-ups
Thursday December 25 2008
Comments (8)

Rest
Friday December 26 2008
Comments (20)

  • Power clean - 75% x 2 x 3
  • Overhead squat - heavy single - 80% x 2 x 2
3 rounds for time of:
100 m sprint
15 kipping pull-ups
Saturday December 27 2008
Comments (11)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice
Sunday December 28 2008
Comments (2)

Rest
Monday December 29 2008
Comments (22)

  • Back squat - 87% x 2 x 4
  • Snatch deadlift - 118% (of snatch) x 2 x 3
  • Push press - 85% x 4 x 5
  • Bent row - 80% x 6 x 3
  • Hanging leg raise - 3 x 15
Strength Cycle 1 - Week 3
Tuesday December 30 2008
Comments (20)

  • Muscle snatch - 65% x 3 x 3
  • Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets
20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups
Wednesday December 31 2008
Comments (16)

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
3 rounds for time of:
500 m row
30 sit-ups
10 box jumps
Thursday January 1 2009
Comments (1)

Rest
Friday January 2 2009
Comments (17)

  • Tall snatch - 30% x 3 x 3
  • Power snatch + snatch - 65% x 4 sets
  • Snatch balance - heavy single
For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball
Saturday January 3 2009
Comments (19)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Glute-ham raises - 3 x 15
  • Ab work of choice
Sunday January 4 2009
Comments (3)

Rest
Monday January 5 2009
Comments (22)

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% (of snatch) x 1 x 2
  • Press - 80% x 4 x 4
  • Weighted GHD sit-ups - 3 x 10
  • Russian twists - 3 x 20
Strength Cycle 1 - Week 4
Tuesday January 6 2009
Comments (16)

  • Muscle snatch - 70% x 3 x 3
  • Clean + push jerk + hang clean + jerk - 60% x 3 sets
3 rounds for time of:
200 m sprint
20 kipping pull-ups
Wednesday January 7 2009
Comments (28)

  • Front squat - heavy single (~90-95%)
  • Rack jerk - 80% x 1 x 3
3 rounds for time of:
400 m row
10 box jumps
5 clapping push-ups
Thursday January 8 2009
Comments (13)

  • Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets
  • Tall snatch - 35% (of snatch) x 2 x 3
  • Pull-ups - 3 x max
  • Hanging leg raises - 3 x 15
Friday January 9 2009
Comments (4)

Rest
Saturday January 10 2009
Comments (18)

  • Snatch - max attempt
  • Clean & jerk - max attempt
  • Front squat - max attempt
  • Ab work of choice
Sunday January 11 2009
Comments (14)

Rest
Monday January 12 2009
Comments (15)

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • 10 (GHD sit-up + 2 Russian twists) - 3 sets
Bulgarian Cycle 1 Week 1
Tuesday January 13 2009
Comments (30)

  • Power snatch - 80% x 2 x 3
  • Power clean & jerk - 80% x 1 + 2 x 3
3 rounds for time of:
15 kipping pull-ups
10 KB snatch (swing) - 25% BW
Wednesday January 14 2009
Comments (21)

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 85% x 2 x 3
For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees
Thursday January 15 2009
Comments (9)

Rest
Friday January 16 2009
Comments (11)

  • Power snatch - max attempt (only 1 attempt at record)
  • Power clean - max attempt (only 1 attempt at record)
3 sets of:
A. Pull-ups - max reps
B. Knees to elbows - 15
Saturday January 17 2009
Comments (10)

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Ab work of choice
Sunday January 18 2009
Comments (15)

Rest
Monday January 19 2009
Comments (22)

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • Weighted GHD sit-ups - 3 x 10
  • KB sidebends - 3 x 10
Bulgarian Cycle 1 Week 2
Tuesday January 20 2009
Comments (17)

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
3 rounds for time of:
15 kipping pull-ups
25 sit-ups
Wednesday January 21 2009
Comments (20)

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 2
  • Back squat - 90% x 2 x 2
20-16-12 reps for time of:
Kipping pull-ups
DB power snatch - 20% BW
Thursday January 22 2009
Comments (20)

Rest
Friday January 23 2009
Comments (16)

  • Power snatch + snatch - 80% (or pwr sn) x 3 sets
  • Clean + push jerk + jerk - 70% (of CJ) x 3 sets
3 rounds for time:
600 m row
1 min rest
Saturday January 24 2009
Comments (10)

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 95% x 1 x 2
  • Ab work of choice
Sunday January 25 2009
Comments (5)

Rest
Monday January 26 2009
Comments (46)

  • Snatch - 100% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - heavy single
  • Overhead sit-ups - 3 x 10
Bulgarian Cycle 1 Week 3
Tuesday January 27 2009
Comments (18)

  • Mid-hang muscle snatch - 65% x 2 x 3
  • Power snatch - 80% x 1 x 3
  • Power clean & power jerk - 80% x 1 x 3
  • Pull-ups - 3 x max
  • Knees to elbows - 3 x 15
Wednesday January 28 2009
Comments (14)

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Back squat - heavy single
  • Weighted GHD sit-ups - 3 x 10
Thursday January 29 2009
Comments (14)

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
3 rounds for time:
10 KB swings - 30% BW
10 Sandbag shoulder cleans - 50% BW
Friday January 30 2009
Comments (7)

Rest
Saturday January 31 2009
Comments (10)

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 95% x 1 x 2
  • Kipping pull-ups - 3 x max
  • Ab work of choice
Sunday February 1 2009
Comments (0)

Rest
Monday February 2 2009
Comments (13)

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Front squat - 90% x 1
  • Weighted GHD sit-ups - 3 x 10
Bulgarian Cycle 1 Week 4
Tuesday February 3 2009
Comments (7)

  • Snatch - 85% x 1 x 2
  • Clean & jerk - 85% x 1 x 2
15-10-5 reps for time of:
Kipping pull-ups
Box jumps
Wednesday February 4 2009
Comments (6)

  • Muscle snatch - 85% x 1 x 2
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
3 sets of:
A. Hanging leg raise x 15
B. KB side bend x 10/side
Thursday February 5 2009
Comments (0)

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 70% x 1 x 4
  • Light ab work of choice
Friday February 6 2009
Comments (14)

Rest
Saturday February 7 2009
Comments (4)

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max
Sunday February 8 2009
Comments (2)

Rest
Monday February 9 2009
Comments (18)

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
3 sets of:
A. Chin-ups x max
B. Weighted GHD sit-ups x 10

Strength Cycle 2 - Week 1
Tuesday February 10 2009
Comments (16)

  • 3-position clean (floor, knee, mid-thigh) - 60% (of clean) x 3 sets
  • Push jerk + jerk - 70% (of jerk) x 4 sets
3 rounds for time of:
10 sandbag power clean + push press - 50% BW
15 kipping pull-ups
Wednesday February 11 2009
Comments (13)

  • Front squat - heavy single; 80% of that x 3 x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - heavy single
5 rounds for time of:
5 burpees
5 ball slams - 15% BW
5 KB swings - 30% BW
5 box jumps - mid-thigh+
Thursday February 12 2009
Comments (6)

Rest
Friday February 13 2009
Comments (1)

  • Snatch balance - heavy single
  • 3-position snatch (floor, knee, mid-thigh) - 60% (of snatch) x 3 sets
  • Muscle snatch - heavy single
3 rounds for time:
400 m row
10 broad jumps
30 sec rest
Saturday February 14 2009
Comments (1)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice
Sunday February 15 2009
Comments (6)

Rest
Monday February 16 2009
Comments (8)

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Push press - 82% x 5 x 5
  • 1 GHD sit-up + 2 Russian Twist - 3 x 10
Strength Cycle 2 - Week 2
Tuesday February 17 2009
Comments (14)

  • Muscle snatch - heavy single
  • 2-position clean & 2 jerk (floor, mid-thigh) - 65% (of CJ) x 4 sets
3 rounds for time:
10 KB deadlift high-pulls - 40% BW
15 kipping pull-ups
Wednesday February 18 2009
Comments (9)

  • Front squat - 78% x 3 x 5
  • Snatch pull - 103% (of snatch) x 3 x 3
  • Rack jerk - heavy single
For time:
50 m sprint
15 burpees
50 m sprint
10 burpees
50 m sprint
5 burpees
Thursday February 19 2009
Comments (13)

Rest
Friday February 20 2009
Comments (8)

  • 2-position snatch - 65% x 3 sets
  • Overhead squat - heavy single
For time:
600 m row
20 kipping pull-ups
500 m row
15 kipping pull-ups
400 m row
10 kipping pull-ups
300 m row
5 kipping pull-ups
Saturday February 21 2009
Comments (10)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab work of choice
Sunday February 22 2009
Comments (0)

Rest
Monday February 23 2009
Comments (8)

  • Back squat - 87% x 2 x 4
  • Snatch deadlift - 118% x 2 x 3
  • Push press - 84% x 4 x 5
  • Hanging leg raise - 3 x 15
Strength Cycle 2 - Week 3
Tuesday February 24 2009
Comments (7)

  • 2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets
  • Clean & jerk - 70% x 1 x 3
3 rounds for time of:
6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW
15 kipping pull-ups
Wednesday February 25 2009
Comments (11)

  • Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
15-10-5 reps for time of:
KB swings - 40% BW
Box jumps - mid-thigh+
Thursday February 26 2009
Comments (4)

Rest
Friday February 27 2009
Comments (4)

  • Snatch - 70% x 1 x 5
  • Snatch balance - heavy single
5 rounds for time:
250 m row
8 pull-ups
Saturday February 28 2009
Comments (5)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Good morning - light/med x 10 x 3
  • Ab work of choice
Sunday March 1 2009
Comments (4)

Rest
Monday March 2 2009
Comments (10)

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% x 1 x 2
  • Press - 80% x 3 x 4
3 rounds for time of:
20 1-arm DB power snatch - 20% BW (10 reps each arm)
20 kipping pull-ups

Strength Cycle 2 - Week 4
Tuesday March 3 2009
Comments (3)

  • Muscle snatch - heavy single
  • Snatch balance - heavy single; 80% (of single) x 1 x 2
  • Clean & jerk - 60% x 2 x 3
  • Weighted GHD sit-up + 2 Russian twists - 3 x 10
Wednesday March 4 2009
Comments (3)

  • Front squat - heavy single
  • Snatch - 60% x 2 x 4
  • Rack jerk - 75% x 1 x 3
  • Ab roll-outs - 3 x 15
Thursday March 5 2009
Comments (10)

Rest
Friday March 6 2009
Comments (1)

  • Muscle snatch - 75% x 2 x 3
  • Snatch - 60% x 1 x 3
  • Clean & jerk - 60% x 1 x 3
  • Pull-ups - 3 x max
Saturday March 7 2009
Comments (1)

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
  • ab work of choice
Sunday March 8 2009
Comments (1)

Rest
Monday March 9 2009
Comments (12)

  • Snatch - heavy single
  • Clean & jerk - 85% x 1 x 2
  • Front squat - heavy single
  • Planks (front, side) - 3 x max
Bulgarian Cycle 2 Week 1
Tuesday March 10 2009
Comments (8)

  • Muscle snatch + 2 OHS - heavy MS single
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
20-15-10 reps for time of:
Push ball
Kipping pull-ups
Wednesday March 11 2009
Comments (6)

  • Snatch - heavy single
  • Clean & jerk - 85% x 1 x 2
  • Front squat - heavy single
4 rounds for time of:
200 m row
10 KB cross-chops (5/side) - 25% BW
Thursday March 12 2009
Comments (4)

Rest

OR
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
Friday March 13 2009
Comments (2)

  • Snatch balance - 70% x 2 x 3
  • Power snatch - 80% x 1 x 3
  • Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
5 box jumps - mid-thigh+
Saturday March 14 2009
Comments (1)

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice
Sunday March 15 2009
Comments (0)

Rest
Monday March 16 2009
Comments (10)

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 85% x 1 x 3
  • Front squat - 90% x 2 x 2
  • Ab wheel - 3 x 15
Bulgarian Cycle 2 Week 2
Tuesday March 17 2009
Comments (2)

  • Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2

20-15-10 reps for time of:
Kipping pull-ups
Box jumps
Wednesday March 18 2009
Comments (3)

  • Clean & jerk - 90% x 1 x 2
  • Snatch - 85% x 1 x 3
  • Front squat - 90% x 2 x 2

3 rounds for time of:
400 m row
10 push press - 70% BW
Thursday March 19 2009
Comments (6)

Rest

OR
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
Friday March 20 2009
Comments (3)

  • Snatch - heavy single
  • Clean & jerk - 80% x 1 x 3
  • Pull-ups - 3 x max
  • Overhead sit-ups - 3 x 8
Saturday March 21 2009
Comments (1)

  • Clean & jerk - heavy single
  • Snatch - 80% x 1 x 3
  • Front squat - heavy single; 85% of that x 2 x 2
  • Ab work of choice
Sunday March 22 2009
Comments (0)

Rest
Monday March 23 2009
Comments (14)

  • Snatch - 95% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Hanging leg raise - 3 x 15
Bulgarian Cycle 2 Week 3
Tuesday March 24 2009
Comments (6)

  • Muscle snatch - 75% x 3 x 3
  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
15 push press - 55%
Wednesday March 25 2009
Comments (3)

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 95% x 1
  • Front squat - 90% x 2 x 2

3 rounds for time of:
10 1-arm DB power snatch (5/side) - 20% BW
25 sit-ups
Thursday March 26 2009
Comments (10)

Rest

OR
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
Friday March 27 2009
Comments (3)

  • Power snatch - 70% x 2 x 4
  • Power clean & push jerk - 70% x 2 x 4

For time:
500 m row
15 box jumps
400 m row
10 box jumps
300 m row
5 box jumps
Saturday March 28 2009
Comments (3)

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Pull-ups - 3 x max
  • GHD sit-up + 4 Russian twist - 3 x 10
Sunday March 29 2009
Comments (2)

Rest
Monday March 30 2009
Comments (7)

  • Snatch - 94% x 1
  • Clean & Jerk - 94% x 1
  • Front squat - heavy single; 80% x 1 x 2
  • Planks - front/lateral - 3 x max
Bulgarian Cycle 2 - Week 4
Tuesday March 31 2009
Comments (10)

  • Muscle snatch + 2 snatch balance - 45% (or snatch) x 3 sets
  • Snatch - 88% x 1
  • Clean & jerk - 88% x 1

3 rounds for time:
200 m run
20 kipping pull-ups
Wednesday April 1 2009
Comments (15)

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2
  • Knees to elbows - 3 x 20

For time:
500 m row
1 min rest
350 m row
45 sec rest
200 m row
Thursday April 2 2009
Comments (3)

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 70% x 1 x 3
  • Planks - front/lateral - 80% of Monday's times
Friday April 3 2009
Comments (8)

Rest

Get ready for max attempts tomorrow. Ice baths, stretching, foam rolling and lots of sleep!
Saturday April 4 2009
Comments (4)

  • Snatch - Max
  • Clean & jerk - Max
  • Front squat - Max
  • Ab work of choice
Sunday April 5 2009
Comments (0)

Rest

Next week will be a back-off week before the next cycle starts. Get lots of rest, massage if you can, cold water, and don't spaz out on training.
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