Week 1 of 9

In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.

This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week." />

Home   |   Contact   |   Help   |   Mobile Jocelyn power snatch Monday April 4 2011 Jerk - 4RM; 90% x 4 x 2 Push Press - 5RM; 90% x 5 x 2 Back Squat - 5RM; 90% x 5 x 4 Bent row - 5RM; 90% x 5 x 2 Unanchored sit-ups - 3 x max reps Week 1 of 9 In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps. This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Snatch Progression Poster Power Clean Poster Werksan Competition Collars Olympic Weightlifting: A Complete Guide - Book & DVD Set 7 Comments Clay 1 | 2011-04-04 Greg-Thank you for putting in the time to provide such a great resource. I was just wondering what the primary focus of this cycle was going to be. Greg Everett 2 | 2011-04-04 Clay - Strength emphasis, but there will still be a good amount of classic lifts. Clay 3 | 2011-04-05 Thank you Greg, and thanks again for all you do. Adal 4 | 2011-10-26 hello few series do or how many reps to reach 4 RM.?? when it states for example: 5 RM deadlift snatch? THANKS Greg Everett 5 | 2011-10-26 Adal - As many as you need to get there. You can do fewer reps during the warm-up sets if you want. For example do sets of 2-3 reps until you reach a weight you think will be about your 5RM. Olly 6 | 2013-04-14 I assume it is ok to do some light technical work on the classics before doing the workout. A few light doubles at 50-60%? Steve Pan 7 | 2013-04-17 Olly - It should be okay to do some light technique work before the workout. Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Jerk Logo T-shirt HAN Ultimate Pro Blend Protein 2lbs. Dumbbell Moves DVD - Vol 1 Podium Gold Creatine - Tablets Igor Lukanin Olympic Weightlifting Seminar - June 23 Catalyst Athletics Weightlifting Hoody Equipment Packages / Bulk Orders Women's "Strength" Tank - Pink Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events Weightlifting Team Performance Menu Magazine Home Subscriber Login Issues Articles Workouts About the Program Workout Archives Exercise Demos Text Only Instructional Content Exercise Demos Video Gallery Free Articles Free Recipes Resources Recommended Books & DVDs Olympic Weightlifting Guide Discussion Forum Weight Conversion Calculator All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us