> 12-Week Complete Cycle
12-Week Complete Cycle
12 weeks | $29 | Web, Text, Excel
This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure.
"Added 10kg to my snatch and 9kg to my clean & jerk!"
- Charles A.
- Leg strength
- CrossFitters or other athletes who want to emphasize strength (especially squat strength) and weightlifting temporarily while not losing a lot of conditioning
Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle. CrossFitters can substitute their own workouts in place of these.
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I am pretty strong from the floor in snatch and clean, but terrible at squat snatch, should I go heavier on the snatch pull/ snatch deadlift? 80% off my snatch is like nothing...
I practice Crossfit, I would like to start a real program to improve my different skills in weightlifting, conditioning and gym.
I would like to do your program and add some gym in the morning (weightlifting in the afternoon).
Can I add some cardio too or this program can maintain/improve conditioning?
Thanks for you advise.
P.S: I don't see the excel files to download, is it normal?
The Excel sheets have been removed, you will have to go from the site pages for the workouts.
An example of the conditioning would be 3 rds:
12 Hanging Power Cleans
9 Front Squats
@ 155 or 185 (+ range)
And adjusting the conditioning workout to avoid too much exercise overlap to prevent muscle damage.
Clean & Jerk: http://www.catalystathletics.com/exercise/76/Clean-Jerk/
Power Clean: http://www.catalystathletics.com/exercise/67/Power-Clean/
Power Jerk: http://www.catalystathletics.com/exercise/72/Power-Jerk/
I was wondering if it would be feasible to supplement this program with ab work such as planks, as well as bench presses?
If so, how would you suggest going about it?
Thanks in advance!
Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
means 70% 2 cleans + 1 jerk x 2 sets or 1 (clean + jerk) x 3 reps x 2 sets?