> 8-Week General Cycle
8-Week General Cycle
8 weeks | $25 | Web, Text, Excel
This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.
"Snatch went from 100kg to 110kg, squat went from 160kg to 180kg. Have not retested my front squat yet but my old 1rm was 145kg and this week I hit 150kg for a double. My deadlift also went from 192.5kg to 205kg. Over all I have had some great strength gains, and my technique and stability, in c&j and snatch has improved tenfold."
"I'm finishing up week 7/8 and I have hit some amazing PRs already. My previous 1rm c&j was 275#. I just hit 285# on Wednesday for a 2+1."
"Did this program and went from an ugly 175 lbs snatch to a solid 200 lbs, and from a shaky 245 C&J to a crisp, almost easy 265 lbs. Fantastic content on this site! Thanks!"
- Jason M.
"Snatch went up 30lbs, C&J went up 30lbs, Back Squat went up 40lbs, and Front Squat went up 50lbs."
- Matthew M.
"My snatch went from 85 to 90 and the CJ from 105 to 115kg easily. My back SQ from 145kg to 150."
- Jorge E.
"My back squat went from 85 kg to 95 kg( tested 2 days ago) frontsquat from approximately 73 to 80 kg. My clean went from 54 to 65 kg, powerclean from 64 to 68 kg. Jerk from 65 to 70 kg. Clean & jerk total from 57kg to 68 kg. Snatch went from 45 to 51 kg. Ohs from 58 to 69 kg."
- Filippa A.
"This was my first Catalyst program and I am 100% sold. I have done other programs in the past and nothing has come close."
- Brian C.
"Back squat from 145 to 157,5, clean 125 to 130, overhead squat 107,5 to 115. power clean 115 to 117,5. did not tested my Snatch but i did a power snatch with 90 (old power snatch was 85)."
- Anil A.
"Went from 70kg Snatch to 85kg; 95kg C&J to 113kg; 160kg Back Squat to 165kg; 130kg Front Squat to 145kg."
- Alex S.
- CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
- Beginning to intermediate lifters
- 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
- If you're a newer lifter, your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy
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Does that mean:
1 rep 3-Position at 60% x 1 set
1 rep 3-Position at 65% x 1 set
1 rep 3-Position at 70% x 4 sets
Thanks for explaining again!
Fantastic content on this site! Thanks!
Description for Heavy Single can be found in the section here.
Thanks in advance
So if you PR your snatch and/or Clean & Jerk in the heavy singles on Saturday, would you take 60% of the new figure for this session?
Snatch went up 30lbs, C&J went up 30lbs, Back Squat went up 40lbs, and Front Squat went up 50lbs.
Very impressed with Catalyst, and I'm definitely following more of your programing in the future.
First let me just say thank you for these programs! They are greatly appreciated. So I've read through all of the comments and understand 99% of this program. The one question I have comes from Day 17 when it says "3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max". For the Max is that meaning do a 3 Position Snatch with my 3RM weight off of my 1RM? Or am I finding a max for the 3 PS. Thank you again.
On day 4, the program says to do 5 sets of 3 reps of 70% power snatch, then snatch high pull again at 70%. After looking up exercises , I feel I should be doing the high pull snatch at 70%, where as a snatch pull should be closer to 90%, like in day 2.
Could u please clarify
My last week and My body is very tired so i skip My max, i have got some Nice PRs during the programme.
My back squat went from 85 kg to 95 kg( tested 2 days ago) frontsquat from approximately 73 to 80 kg.
My clean went from 54 to 65 kg, powerclean from 64 to 68 kg. Jerk from 65 to 70 kg.
Clean & jerk total from 57kg to 68 kg.
Snatch went from 45 to 51 kg.
Ohs from 58 to 69 kg, and Much stronger Overall.
Been a crossfitter Almost 1,5 year, this programme was very fun high volyme.
70% 3 sets of 5 reps
70% 3 reps, 5 sets
Please read the section here for information on the notation.
This was my first Catalyst Program and I am 100% sold. I have done other programs in the past and nothing has come close. Great program and I am now about to start another!
Im into this cycle now and i really like it im confortable with a bigger amount of training and i read a lot on the page avout not combining programs. Is that meant just strenght programs?
Because im doing now this general cycle to push my strenght and lifts in the morning and 8 hours later im focussing on conditioning and gymnastics movement?
Sry i can imagine im number 1000 who is asking but im still wondering
If we absolutely had to miss one day of training (i.e. the Saturday of Week 3 in my case) what should we do about it? Should I work it into one of the rest days with lower volume or just skip it entirely or something else?
Mean: Snatch, 2 Set of 60% 2 Clean +1 Jerk..?,
2 sets of 70% 2 Clean +1 Jerk, 2 Set of 80 % 2 Clean +1 Jerk?? Please Help me in the part of Heavy single??
Coming off the back of the starter program with classic cycle 1 bolted onto the back of it, after being out for a few months due to renovating a house.
Self taught from the 3rd gen book. Looking to bulid strength and power.
Would this program(8 week gen cycle) or Risers, Waves and Positions serve me best to move onto next, for building strength and power?
I didn’t want to pester you with more questions.
Seeing as there is no accessory in this programme. Would you advise doing some accessory on top of the prescribed programming? And if so, would I only do accessory on days where I would be doing the conditioning instead?
Went from 70kg Snatch to 85kg
95kg C&J to 113kg
160kg Back Squat to 165kg
130kg Front Squat to 145kg
81kg Weight Class
does this mean 3 sets of 2 or 2 sets of 3?