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4-Block Cycle 4


16 weeks   |   Free   |   Web, Text

This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis using the original format of the Catalyst Athletics online training program.

"Snatch 78 to 83 clean and jerk 86 to 102 front squat 110 to 128 back squat 130 to 143" - Rogerio F.

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Sample Week

Week 1 Day 1 Monday
Comments (36)  |  Help  |  Programs  |  Exercises

  • 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

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Week 1 Day 2 Tuesday
Comments (28)  |  Help  |  Programs  |  Exercises

  • 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

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Week 1 Day 3 Wednesday
Comments (32)  |  Help  |  Programs  |  Exercises

  • 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

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Week 1 Day 4 Thursday
Comments (6)  |  Help  |  Programs  |  Exercises

Rest

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Week 1 Day 5 Friday
Comments (20)  |  Help  |  Programs  |  Exercises

  • 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

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab wheel - 3 x 15


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Week 1 Day 7 Sunday
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

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5 Comments
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Rogerio Fernandes
February 25 2017
Done! Snatch 78 to 83 clean and jerk 86 to 102 front squat 110 to 128 back squat 130 to 143
Lets keep working. Going for a 12 week cycle now!

Thank you very much catalystathletics
Luis La pietra
August 26 2020
the percentage on the power snatch, does it refer to the squat snatch? Thanks
Power %s are always of best power unless otherwise noted.

Greg Everett
Sam Gottschalk
November 7 2022
On percentage work for more uncommon lifts like mid-hang muscle snatch at 60%, are we expected to find a mid-hang muscle snatch max first? Just guess at max?
% of muscle snatch (from floor)

Greg Everett